J.Jill Health and Fitness

Fun Contest

2011-11-14T15:41:00.000-07:00

Fun contest for new workout clothes here

The Marriage Weight Gain

2011-11-11T09:38:00.000-07:00

Before I got married (this past summer) my husband and I chatted about the marriage weight gain that seems to always happen to married couples. I told him we weren't going to let it happen.

It happened. (of course it would)

So now I am here trying to turn it in reverse so it doesn't get out of control during the holidays. I realized I can't eat what my husband does...can't eat the same kind of foods and the amounts. This has been so much harder than I thought. Being single I stocked the fridge and shelves with only things I knew were good for me and work well with my body...but now I'm tempted with the white potato bread, ice cream in the freezer and that sausage and bacon.

I've gained 15 pounds in about 5 months. That is almost 1.5 pounds a week!!!! I can't believe how fast it can creep up on me. So if I can gain 1.5 pounds a week (actually 1.3).....it makes me wonder if I can take it off that fast too.

I'm trying it.

Feb 28, 2012 is my goal at 135 pounds.

I know this is a reasonable weight for me because I've been there before.

Things I have to do to get there:

1,200 - 1,600 calories a day
60min of exercise a day (cardio, strength and stretch)
Up my fruits and veggies (if I craves sugar I have to have a fruit and veggie snack first...then see how I feel)
6-8 hours of sleep a night

Here we go!

Numbers are down

2011-08-10T15:23:00.001-06:00

I know weight can fluxuate day to day so I'm not judging everything by the scale but so far so good with weight and inches going down

Weight and Measurements today:

I was pretty sore today so I walked for 60 min outside and did shoulders and core work. Good day today, I feel motivated to keep up the work.

Ice Cream Day

2011-08-09T12:53:00.001-06:00

I feel a lot more energetic today than I did yesterday. Today was the perfect day for a workout at the track, sunny with a little breeze. I walked 2 miles and ran 1 mile and did my strength workout at the track too.

Lower Body:

4 sets of 12 lunges
4 sets of 45 sec wall sits
4 sets of 12 froggy jumps
4 sets of 15 bridge butt-lifts
4 sets of 15 kneeling one legged butt-lifts

I wanted to eat really clean today but have been craving sugar like a mad woman lately.

Meals Today:
Meal #1 Plain yogurt, ground flax seed and sunflower seeds
Meal #2 2 Eggs and Banana Ice Cream (frozen bananas in the Vitamix)
Meal #3 Chocolate Pumpkin Protein Shake
Meal #4 Apple sauce and oats
Meal #5 Chicken taco

Tomorrow I'll weigh in and take my measurements again, I know I'll see a difference in just 1 week.

Sluggish Monday

2011-08-08T12:23:00.000-06:00

I need to remind myself that getting back in shape takes time. I caught myself putting myself down with thoughts as I did my cardio workout today. I've got to stay consitance and just work a little harder each workout.

Though I felt sluggish today's workout was pretty good.

Stregth Training: Chest, Back, Biceps, Triceps and Core
Cardio: walked 1.5 miles, jogged 1.5 miles, 10 stadiums (up an down), and 200 jumping jacks

I'll weigh in again on wed though I'm not going off the numbers so much as how I feel.

Wednesday Speed Workout

2011-08-03T13:10:00.000-06:00

I'm starting slow on my weekly speed workouts. Number one because I'm out of shape and I need to start somewhere. Second, my surgery knee has been aching lately and I don't want to find myself back in the surgical center. And three I don't want to get burned out by doing too much too soon.

So today's Speed Workout was a timed 1 mile speed walk at high school track. There's something about working out at a track that just pumps me up. I miss my high school track days and love reliving the workouts at a track. It also motivates me to get back to times and distances that I was able to do.

1 Mile Speed Walk 13:09:31

Lap 1 3:22
Lap 2 3:23
Lap 3 3:20
Lap 4 3:05

Since my last lap was 17 seconds fast than my first I know I can improve that time and I was holding back too much.

Where did I go and Where am I going?

2011-08-03T08:20:00.000-06:00

It's been a year since I blogged last. Sometimes I feel like things didn't actually happen or I didn't actually accomplish something if I don't document it. This was a big year, and even though I didn't do a lot of blogging, goal setting or journal writing I stayed plenty busy (for the most part)

The good the bad and the never want to happen again:

THE GOOD

I got married!!! I finally found the perfect guy for me and I've never been happier
I moved....this fits under the good and bad....good because I like it here and bad because it's taking me awhile to get used to a new place and find my way around.
I'm healthy (working on being more healthy) but after the past year I'm feeling a lot better

THE BAD...and might as well add all this to the NEVER WANT TO HAPPEN AGAIN section:

I went through 3 surgeries. For gum and bone grafts and fixing my darn sinuses. The Dr found a tumor like mass in my CT scan and it was an emergency surgery (getting engaged the weekend before made the surgery a little easier to get through)
Being 10 months apart from my boyfriend/fiance and now husband. I'm the type that can be happy by myself but I'm sure glad we finally are together now.
LASTLY....I've already started gaining the "Marriage Weight"

SO....I'm stopping it now and jumping back on the track where I want to be.

MY REASONS:

Feeling lazy and sluggish makes me moody. I don't feel happy when I'm in this mode.
I want to accomplish some races in this up coming year
I want to incorporate fitness into part of my career
I want to be a fit mom.....some day that will come
I like the way I feel when I eat clean foods (heavy, bloated, headaches and aches and pains can all leave)
I like to be able to do fun outdoor activites and be comfortable doing so
My skin ALWAYS looks better when I'm putting the best foods into my body
And don't we all just want to look good in our clothes...fit back into those jeans I used to love to wear

GOALS

I think it is extremely important to not base your fitness goals entirely around a number on the scale. However, I do know at what weight I felt my best and was a healthy weight for me. So I've added the number the scale as one of my goals.

Only 1 cheat day a week (I like to bake goodies so I'm allowing myself this)
Clean accountable meals. As long as I keep sweets out of the house this one is very doable for me. I like plain and simple food. The accountable part I need to keep up with and I'm using Sparkpeople to do so.
3 liters of water daily
Reach and maintain a weight of 130 (which is a size 4 for me)
Yoga 3 times a week
At least 30 min of physical activity 6 days a week.

I'll definitely have more defined goals and weekly goals along the way but these are the 6 main goals I want to stick to.

The hubster and me on our wedding day.

Here is to keeping off the marriage weight and staying on the fitness track!

INSANITY DAY 1 -3

2010-07-21T13:41:00.000-06:00

The name fits. I'm sore, nauseous, tired and excited to workout with day 4 tomorrow. My roommate and I get up at 6am to let Shawn T kick our butts. We even made a 60 day paper chain to tear off a ring each day.

RECAP:

Day 1 (Fit Test)
Doable...but I was definitely sore the next day. For the fit test you complete 8 different exercises, each a min with as many reps as you can. Some of the exercises felt awkward and I felt my form was lacking but I was able to complete the test.

Day 2 (Plyometric Cardio Circuit)
Hard. I really had to push myself to complete this. I took way too many breaks but got right back into the workouts. I was shocked by how sweaty I was just after the warm up.

Day 3 (Cardio Power & Resistance)
My first thought waking up today..."There is NO WAY I can workout today". After the warm up though I was fine. I defintely felt sore and tired but was able to push through the workouts. Tomorrow is a recovery day that Im really looking forward to!

I'll post my weight, measurements and fit test results after the first 2 weeks.

Week 1 Skin Repair

2010-07-15T09:50:00.002-06:00

One week down for using the new skin care products. I've kept up on the water intake and vitamins as well. I don't see much of an improvement with clearing up but my skin definitely feels more soft, I'm hoping in another week I'll begin to notice a difference.

Workouts this past week have been great as far as cardio goes, having a race to train for really gets me excited for each run. Last Saturday I drove up to the canyon to do my run which made such a difference. My apt is right smack in the middle of really steep hills and it was such a break to not have to climb those on my run back home.

A few of my runs this week:

Next Challenge (After my half marathon) is INSANITY. Seen it on TV? It is similar to P90X except all the exercises are done without weights or bands. It is a 9 week program with a recover week inbetween the 4 week segments. Every two week is a fit test (which is a workout in itself) I'm really excited to start it but want to make sure it doesn't interfere with my running training.

Nutrition has been great this week. I've stuck to the same 5-6 meals every day and will switch it up again for next week.

Meal 1: yogurt, berries, ground flax seeds and walnuts OR oats, protein powder and almond milk
Meal 2: cottage cheese protein pancakes
Meal 3: rice, black beans, corn and chicken bowl
Meal 4: string cheese and orange
Meal 5: chicken salad (chicken, fat free sour cream, vegenaise, apple, and whole wheat crackers
Meal 6 : (usually too full for for this meal this week) Protein Green Drink (kale, protein, almond milk, banana and flax seed)

Banish Breakouts

2010-07-09T09:13:00.002-06:00

Yes I'm 25 and still have teenager skin. I've been frustrated with this for awhile. Some days/weeks are better than others but I've always wanted to have clear skin.

Jumping from cleanser to cleanser I know won't do the trick, but I also need to change up the routine if it isn't working....and right now my current routine is definitely not working. So....I found this on .com

And yes, I went to Target and bought exactly what it said

12 Week Plan
1. Cleanse Every Night: Leaving dirt, excess oil, and makeup on overnight can irritate skin, clog pores, and trigger breakouts. To refresh skin in the morning, splash with lukewarm water.

2. Use Broad-Spectrum SPF 30 Daily: Studies show that even 10 minutes of daily exposure to UVA "aging" rays can cause negative changes in as few as 12 weeks.

3. Treat Skin with Proven Anti-Agers: There are a number of "hero" ingredients with solid research behind them, like retinoids, antioxidants, peptides, and more. Our skin expert picked the best ones for your skin type specifically.

.....steps I'm adding to the plan....

4. WATER - 8 glasses a day

5. Daily Vitamins w/ Omega 3

6. Daily dose of ACV (apple cider vinegar)

6 Steps a day for 12 weeks - doable!

Where To Start?

2010-07-08T16:44:00.001-06:00

I do exist. I debated just starting a new blog, but after looking over my posts I decided to just come back and revamp this one. I need patience as I work on the layout, but I realize how much I've missed blogging about health and nutrition. I'm back to record my progress and share what I learn and discover.

Quick little catch up. I moved. AGAIN. I love love love my new place. Now I'm right by the mountains, it has a pool and club house to exercise in. Best part are the views from the trail runs. Life has been so good since the move. I haven't been as health conscience as I have wanted to be but I've certainly kept up on my workouts and look forward to progressing with my fitness. Current workout ambitions are training for my first half marathon. 50 days and counting. This will definitely be a 'please just finish' kind of run, but I'm excited for the challenge and getting over my fear of long distant running.

Quick Update...

2009-12-01T13:56:00.002-07:00

I've been lacking on the blogging part, but haven't missed a workout with my trainer. He's kept me accountable, I just need to be better at blogging. It's no excuse, but work has really picked up and my free computer time has diminished.

Cool news:
I'm Living the Life!!! I just started a 12 week program that gives a grocery list each week and easy delicious meals. I'm eating 6 meals a day and loving it.

Sorry, for the short post. I'll post more of my workouts later and the progress I've made.

15 Days Progress

2009-11-16T12:26:00.007-07:00

I had a great weekend. Made some treats and that I had too much of but I made sure they were more healthy treats than the alternative.

Let's get to it:

2 Weeks Measurements:

I thought I'd be around a 3 pound loss for the first 2 weeks but my weight evened out to only about 1 pound in the two weeks. I lost some inches so I'm content with the progress so far. I still have a long way to go but excited for the weeks ahead.

It's Leg Day tonight, I'm meeting with my trainer tonight and looking forward to a great workout.

PS...I just read this blog which has helped me understanding my scale since today it read 150.4 :)

Day 11 & 12: Gearing up for the Weekend

2009-11-13T13:14:00.002-07:00

Yesterday I met with my trainer for a chest and back workout. I'm happy to say I surprised him with the amount of push ups I was able to crank out. I'm still weak though. He had me bench 3 sets of 75 pounds 12 reps each. He told me for a girl my size that was good, but I'm excited to improve that with the weeks to come. I love making up new games and challenges when I'm working out. For me, it's not all about the weight or size I am. I like to be physically strong and reach new records and goals for myself. On my lunch break today I did some speed walking on the treadmill for 30min, it felt so good to work my legs when I sit all morning long. While I was walking I was thinking about my first 2 week measurement I'll take this Sunday and had to laugh at myself that I really have set up my own 'Biggest Loser' competition. It feels good when I have goals, schedules and deadlines while working out. KEEPS ME MOTIVATED!

After work, I'll finish up my walking, do a short HIT routine and get some yoga in. Happy Weekend!!!

Day 10: In the Groove

2009-11-11T13:05:00.005-07:00

It has been 10 days of being conscious of my eating and workouts and I feel awesome. I woke up so excited for a new day, started the day out with about 20min of Yoga and had a delicious green drink. The scale looks to be consistently dropping now instead of up and down every other day. I think I'll keep up my current nutrition plan and workout until I see a scale telling me to switch things up.

It will be 2 weeks this sunday and I'll take measurements for the first time. I know I'm making some improvements and I'm excited to see the 2 week results since the measurements are the more important than the number on the scale. I'm going to remember though that it's only been 2 weeks and not to start really expecting changes till week 6.

The past 2 nights I've had the best protein shake. It's perfect for the fall and it is sooooo filling.

Pumpkin Spice Protein Shake

-Ice
-1/4 -1/2 C. almond milk or milk
-1/4 C. pumpkin from can
-2 T. Oats (optional)
-1 scoop protein or vanilla protein
-ground cinnamon...to taste
-pumpkin pie spice...to taste
-couple of drops of stevia/vanilla stevia or agave nectar

Blend and enjoy. YUM YUM YUM!

It can also be made as a dessert by making it a little thicker and adding cool whip/whip cream sprinkled with cinnamon on top.

Depending on the ingredients you make it with, it's only about 150 calories, high protein, low carbs and low sugar. Not bad for a delicious treat!

Here is another variation I found if you want just a treat instead of the added protein.

Happy Mid Week!

Day 8 & 9: First Perfect Day!

2009-11-10T09:42:00.002-07:00

I think I found something that works for me, because yesterday I felt great and the scale was on my side too!!!

Sunday night I logged into SparksPeople and planned out 6 meals for the following day (Monday). I made sure each meal had all good protein, fats and carbs so each meal was balanced. I woke up a little earlier on Monday and prepared all my small meals, I packed up 6 of them to take to work and then planned on having the last 2 after work at home.

Here's what I had, all the measurements are logged in my food log on the right.

Meal #1: Green Drink - kale, almond milk, ground flaxseed, protein powder
Meal #2: oats, almond milk and raspberries
Meal #3: Salad - garden burger, avocado, tomato and spinach
Meal #4: cottage cheese, apple
Meal #5: salmon, onion, carrots, potato, sweet bell peppers
Meal #6: Pumpkin Shake - almond milk, pumpkin, oats, protein powder

All the meals were delicious and satisfying. I ended the day at around 1,400 calories and I had my first perfect nutrition day without grabbing for unhealthy snacks or treats.

I'm switching up a few of the meals today but sticking to the same plan.

Day 6 & 7: Weekend Recap

2009-11-08T18:35:00.002-07:00

The working out caught up to me this weekend, I was tired, sore and craving sweets. But, I kept it together and made it through the weekend. I had a great workout with my trainer on Sat and felt re-motivated for week 2.

This up coming week I have to really step it up. I'm going to get my cardio in first thing in the morning. Now that the first week soreness is gone, my goal is to lose 2 pounds this week.

I'm training legs tomorrow, I can't wait :)

Day 5: Up the Cardio?

2009-11-06T14:32:00.002-07:00

Happy Friday! What a great week, I finally stayed dedicated more than just 2 days :) I had my workout last night with my trainer, chest and back. I think that's my favorite day, hopefully I will grown to love the legs day but right now I'm still sore from the workout and it was 4 days ago.

So my trainer says I'll be able to trim down in 8-12 weeks by just doing 15min of cardio after each strength training (3 days a week) and then 30-45min of cardio the other 3 days a week. As much as I trust him, I also know that I sit for 9-10 hours a day at a computer so I'm thinking I may need to up the cardio. I'm thinking about doing 30-45min of cardio first thing every morning. Then follow my normal strength traing and cardio plan after work as I have been doing. I will definitely be making more trips to the gym but I think I'll try this out next week.

Hopefully this weekend I'll see some changes in the scale too!

Day 4: Protein Overload

2009-11-05T13:40:00.002-07:00

Today my coworkers took me out for lunch for my birthday. I wanted to go to my favorite cafe that serves wraps made with vegenaise and served with fresh fruit. But...my co-workers are all guys with big appetites so I opted for something that would suite their tastes better. We ended up going to a Hawaiian BBQ and ate plates of rice and MEAT...lots of it. I'm training tonight so I guess the extra protein will be good for me, I'm just not usually that big of a meat eater.

I'm so excited for my workout tonight. I'm not nearly as sore any more, I've had 2 days to recover from my last strength workout. Tonight is chest and back, my trainer has already texted me to make sure I'll be there. I love how accountable I have to be having a trainer. This is keeping me on track to reach my goals.

Day 3

2009-11-04T12:56:00.002-07:00

This past week, I've found all my thoughts have been focused on getting fit and being healthy. I find myself day dreaming at work thinking about how many work outs I'll have completed by the begginning of next year 2010...or how many weeks it will take me to lose these 20 pounds. I start getting overly excited for the changes that will soon come. Although positive thinking and keeping a clear picture in my mind is good, I need to just focus on each week and more importantly just take one day at a time.

Today I had a slight step back when I reached for some semi sweet chocolate chips. I waited too long to eat lunch and found myself craving the sweets. I had way too many of them and was about to just forget it, let it slide and not record that to my food log but it is time I take accountability and realize I slipped....eating that handful of chocolate chips didn't get me anywhere where I want to be. I didn't receive any nutritional benefits from them and honestly feel worse with the blood sugar feeling than I did before. But that was my choice at the time...I've recorded it and moving on. I'll make sure I make the rest of the day great.

I can do this!

Day 2 and Sore

2009-11-03T08:24:00.002-07:00

This will work. I've been WAY too easy on myself because before getting my trainer. I haven't been sore like this in awhile. I woke up this morning feeling it. I'm excited to get through these next few weeks as my body is going through this shock mode of REALLY working out.

This morning I started the day off right with a green drink (kale, almond milk, flax seed, protein powder and half a banana) My body is thanking me for the nutrients this morning.

My goal today is to drink 7 water bottles. My trainer emphasized how important it is and I've realized I really have been slacking on the water consumption lately.

Today is lots of cardio day since I won't meet again with Adam till Thursday. I'm getting 90min in while I watch Biggest Loser, I love this show!
Cardio Day
*45min -Treadmill 8% incline 3.9
*15min -Elliptical (This one always hurts my knee so it is short)
*30min -Bike Level 5

How many times have I said DAY 1?!?!

2009-11-02T10:37:00.004-07:00

Yep, today is another Day 1. I'll just admit it, I've started and ended so many attempts to get back into shape that sometimes I hate admitting that I'm once again starting over.

This Day 1 is different. I have someone I have to answer to. I meet with my trainer 3x a week. Saturday was our first 'trial' training to see if I think he'd be a good motivator for me. He kicked my rear end! We worked biceps and triceps, I've never worked them that hard before. Being that sore was awesome, haha and even though I can't straighten out my arms 2 days later, I'm really excited for another work out.

I'm charting my progress from Nov 1 - Jan 31. 3 months with a trainer should be me in pretty good shape :)

Day 1 Workout Results
Legs
*15 reps -Body Weight Squats
*15 reps 3x -Body Weight + 50
*10 reps 6x -Calf Raises w/weight
*15 reps 4x -Elevated Lunges
*15 reps 3x -Hip Abductors
*1min 2x -Knee Ups

Abs
*15 reps 2x -Reclined Ab Twist
*15 reps -Leg Raises
*15 reps 2x -Reclined Knee Outs

Then I ended the workout with a mile on the treadmill at a 6% incline.

My trainer told me that the cardio right after the strength workout will really start to burn some of the fat so I'm going to make sure I always stay and get at least 15min in after he is done kicking my butt.

New Start

2009-10-30T11:19:00.002-06:00

As hard as it is for me to admit it, I have been pretty lousy at trying to get in shape lately. Forgot the diet, haven't worked out. Been lazy! I get so annoyed when I do this...go up and down doing well and then slacking off.

So....

I got help. I have a personal trainer now.

We'll see how this new start goes.

Lunch Thoughts to Munch On

2009-09-17T13:12:00.001-06:00

During lunch I went on a walk/run with my Garminator...I love this watch. It was a nice 2.5 miles. While I was walking around, my mind was racing as it always does about things I need to do and want to be doing. I had thoughts of regret pop into my head of things I wished I have accomplished or done differently, but I had this overwhelming feeling and determination to become just who I want to be. I have time. I can make time. And I will. I'm turning 25 in a month and some things I feel I've learned or accomplished quicker than some of my friends and other things I feel I'm behind in...but that's what I love about life...we're all unique. No two people have the same dreams, desires, skills and talents. I can't compare, I just need to become my own.

As I finished the last 10 meters of my run I was thinking all I can do is be the best me in all I do. I've had friends lately say they need to find themselves...but the more I think about that statement makes me feel more lost. We don't find who we are.....we become who we are.

I'm happy today. I felt like I pushed thoughts and matter aside that really don't have a place in my mind and replaced them with positive motivating thought. As a side note, I notice I eat healthy delicious food when I'm happy and I love it. Green drink on the go this morning and a tasty veggie wrap for lunch. It's a great day.

Why?

2009-09-16T09:04:00.003-06:00

5am...finally woke up early, it's been a couple of weeks.
-I did some yoga
-had a small bowl of cereal
-read my scriptures
-2 full glasses of purified water
-showered and actually got ready for work instead of running out the door
-made it into work an hour early

And I feel good.
Early mornings make me feel so good, I feel motivated and on track. I'm able to accomplish so much more by waking up early.

One downfall this morning that I won't let me get down. I've gained weight back. I'm back to 150.5. When I saw that number this morning I sighed, a 'why!?'. But I know why. I need to just love my body. Not reach for comfort foods that leave me feeling gross. This morning it felt good to feel refreshed and recommitted.

Last nights workout was great....here's a little recap:

I was laughing when I saw this map after uploading my Garmin...I ran stadiums with my brother and dog last night.

Paid to Run....

2009-09-11T15:44:00.003-06:00

I ran the Xango 5k this morning...not only did I get some good exercise but was able to miss out on work this morning. Good Friday! Even though it was a short race, I still did the run/walk method and my knees did alright.

I also found a good recipe to use for my coconut meat...

Ingredients:

2 cups young coconut meat (see note) found in Asian markets
3/4 cup coconut water, at room temperature (or more, if needed to thin) from the coconut
1/2 cup maple syrup (reduce maple syrup if you want it less sweet)
1/3 cup agave nectar (cactus syrup) found in health stores
1/2 cup cocoa powder
2 tbsp. vanilla extract
1/4 tsp. sea salt

Blend it all up in a VitaMix and chill.

This was so delicious. I ended up only using coconut meat and less than the maple and agave it called for and it still turned out great.

I decided I want to try out new recipe each week and hopefully incorporate fruits and vegetables I've never had before. I've never bought coconuts before but I'm glad I did and want to continue buying new fruits and vegetables to try.

I found some vegetables I've never heard of here....

http://planetgreen.discovery.com/try-a-new-vegetable/

Snappy and Snacky

2009-09-10T13:45:00.004-06:00

I have a problem. I get extremely irritable and snappy when I have low blood sugar. The real dilemma is my blood sugar drops within only 2 hours of eating my last meal. So the solution for me has always been to have snacks ready for when I feel myself snapping at people. My poor co-worker just got the brunt of it.

I checked out for this...

doesn't it look like delicious ice cream topped off with graham cracker crumbs? No, but almost just as good. Greek plain yogurt with ground flax seed. Not too shabby of a snack for look alike

Real Food...

2009-09-10T08:18:00.005-06:00

The past few weeks since moving have taken a toll on my 'normal' schedule. It took me awhile getting back into my working out mode and my grocery shopping and eating healthy mode has dwindled. In the mornings I start off great, green drink or oats for breakfast, but as the day progresses I found myself reaching for 'food' full of sugar or unhealthy fats and carbs. I feel so gross when I eat this food, I can tell my body has been screaming for some real whole foods. It's all about planning for me....I love to eat healthy but I've got to put in the time to prepare and organize to keep myself in 'healthy mode'.

So today started off with my usual green drink

I love being able to drink it slowly at work instead of downing it fast before running out the door.

Last night I tried out a new smoothie recipe call 'Hot Pink Smoothie' The recipe is from the Green Smoothie girl. I've been hesitant to try this smoothie for awhile since it requires me to buy those funky looking coconuts which I have no idea what to really do with it. But, I was surprised last night. It was fairly easy to get the juice inside...I just need to be sure to pick up a sharper knife before my next smoothie. Even with the carrots and beets this smoothie did taste pretty yummy. I think I want to try it though with less coconut and maybe use some almond milk.

So in my resolution to be more prepared I hit the double add Wednesday sale at the Sunflower Market. Most all of this food is organic which I got for a great deal! I also picked up a bunch of Greek Yogurt...this stuff is amazing, tastes more like a dessert but loaded with protein.

Look close and you can see the tai coconut I bought...do not be scared by these little things...I'm definitely going to be buying some more as soon as I find some for less than 2.99 each. The meat inside can be used for some great recipes too. I'm looking for a new one to try out with the coconut meat I saved from this one and will give the full review.

I'm In Love!

2009-09-08T14:33:00.002-06:00

I have the best sister. This past weekend she gave me this....

It's she so so so awesome!? I'm in love with her AND the watch :) I've only taken the watch on 2 short runs so far but it really is amazing the data it computes. Shows your heart rate, distance, pace, calories burned, map of your route. Runs are so much fun with this little thing.

Hope everyone had a fabulous Labor Day!

Great Way to Start the Weekend

2009-09-04T08:41:00.011-06:00

The start of my day begins with this...I pack it up and bring it to work with me

I haven't posted pics from the big move, here's what I've done with my room so far. It's been quite some work, but I loved making it over to a cozy loft.
Cute Bedding

A few crafts that I made...

I painted these lamps from a brassy color to a dark chocolate to match

These were mirrors I've collected to make a collage

Little window seat I made

The final decorating results

Truckin along

2009-09-02T16:30:00.003-06:00

Today was day 1 of week 3 of my 16 week challenge. I'm not really noticing visible changes but I definitely feel better. I don't have to take a nap on my lunch break or right when I get home from work. My clothes seem to be fitting a little better as well. We'll see what changes come about in the next few weeks. I'm so excited to see the end result changes come December. I forgot to mention in my previous posts that you can follow my 16 week work outs here. I wanted to have a separate blog to track the 16 week program. Happy mid-week!

Best Buddies Fund Raiser

2009-08-27T14:36:00.004-06:00

Hi everyone, I'm running a 5k for the Best Buddies Charity on Sept 11. Click here to donate for the cause through Xango. They match every donation!

You can read up more on the from the sponsor and the cause here.

Remember Me?

2009-08-25T09:38:00.002-06:00

Still here...I've been missing for awhile. I moved from my apt and it's been some busy hectic weeks. My boss has been in China and I've had to step up to help get tasks and projects done. I'm all situated now in my new place though, I'll post some pictures of my newly decorated room.

So my lack of health and fitness has been apparent. I'm back to that 'stage' when you feel frumpy, heavy, low energy, and lacking those awesome endorphins that make you happy. Why the goodness do I allow my self these ups and downs. I put me off...I really really don't like when I do this. I just feel like crap.

But, on the positive note...I'm taking 2 hour lunch break to hit the gym as a welcome back to healthy living present to myself haha.

My motive this time for my turn around...25th bday coming up in 2 months.

SuperSet Workout Today:
1a: Pull up
1b: Jump Squat

2a: Pushup
2b: Squat and Press

3a: Dumbbell Bent Over Row
3b: Hip Bridge

4a: Shoulder Press
4b: Calf Rfaise

5a: Bicycle Kick
5b: Plank

Perform interval training cardio immediately after this workout routine.

Sprint for 20 seconds (70% of your max)
Walk for 30 seconds
Repeat for 6 rounds

Best Weekend Ever

2009-08-03T16:03:00.002-06:00

My weekend was great, I didn't log anything because I was too distracted. I'm starting to fall for this guy. I'm just so impressed by him! He just makes me laugh, I had so much fun I can't stop smiling.

Back to the DAY 7 count. Today I woke up at 5:30 and did an hour walk up through the hills by my apt. It felt so so good this morning, there was a cool breeze and the sky was so pretty. I didn't keep track of my meals this past weekend or today, but I've ate pretty healthy. Let's just say this guy has kept me pretty distracted and I haven't had much of an appetite....sure helps to cut down on cravings :) I'm going to the gym and lifting tonight after dinner, I hope to get in a really hard workout to start he week right.

Bring on the Weekend

2009-07-31T16:16:00.003-06:00

I didn't get in as much vegetables as I wanted today, but I've felt good and my blood sugar has been stable.

Eats Today so far...

Calorie - 1,047 (Going out tonight, room for another meal)
Protein - 65
Fat - 32
Carbs - 130

Oh by the way...my calves are killing me. That mini workout is not so mini. Sore is good right now! :)

Experiment and Day 4

2009-07-30T14:45:00.005-06:00

Happy Happy Friday. I have a fun date I'm excited for tonight, this guy seems like a sweetie! He's way into biking and outdoors stuff which is so nice. I get tired of guys that can't enjoy just being outside.

So about this experiment... I'm almost 25 and I still have acne. Yep, and it's something that really irritates me if I let it. I've accepted the fact that I react easily to different types of foods but I'm not going to accept having acne from it for the rest of my life.

What I've learned:

Dairy, Sugar and Wheat cause me to break out. I seem to do alright on sprouted wheat and yogurt and cottage cheese don't seem to effect me as much. But I've learned to stay away from it as much as I can.

Though my acne has cleared up some I'm not willing to just live with it. So, here comes the experiment.

For 3 months I'm going to alternate taking AKN Skin Care and Milk Thistle with a week off from both.

AKN Skin Care contains:
-Dandelion
-Burdock
-Licorice
-Cayenne Pepper
-Yellow Dock
-Sarsaparilla
-Kelp
-Echinacea
-Plantain leaf

Milk Thistle is a liver cleanse to help clear toxins.

Hopefully this works, I've heard good things about it. The best part is it is all natural and ridiculously inexpensive. I've started it a few weeks ago and going to stick with it. I'm embarrassed to post my make-up less face until I have a clear face after picture...but hang tight and they'll be up.

A Little About Me

2009-07-30T13:25:00.006-06:00

I'm just getting around to this but was tagged for 7 traits about me...

1. I'm a red head and love it. Somehow I was blessed to have auburn hair but still be able to tan. I've never colored my hair and never plan to.

2. I love planning, charting, journaling and goal setting. There is something about writing things down that help keep you on track. I like to see charted progress. If I go a few days with out recording my day or goals I start to panic, it's weird but almost like I lost the day. I have countless journals just recording my life.

3. I don't get lonely or bored. Ok, once in awhile I will but for the most part I always keep myself so busy with work, school or projects that I never find time to be bored. Of course I love being with my friends, family and roommates but I don't mind being by myself. 3 things I prefer to do alone is shop, cook/bake and workout.

4. I've dipped my toes into a wide variety of areas with my education...I just like trying new things. Floral design, community healthy, nutrition, interior design, even planning. I love anything that I can be creative in.

5. I have 2 regrets. I wish I had kept up on taking piano lessons when I was younger. I also wish I had kept up my track days and ran and long jumped in college. I miss track meets and training.

6. I want to go on a hot air balloon ride so bad...I'm waiting for my dream guy to take me.

7. My new hobby desire/goal is to rock climb. I really want to learn how to become a good climber.

I completed my mini workout today of 5 flights of stairs up and down 15 times. My calves are going to be yelling at me tomorrow.

Food Today:

Calories - 1,320
Fat - 47g
Protein - 117g
Carbs - 103g

I have a guitar lesson tonight and going to an outdoor movie night right after so I just plan on doing some yoga before bed for the workout tonight.

Counting Down for the Weekend DAY 3

2009-07-30T10:01:00.003-06:00

I rushed to work this morning so I had to improvise with breakfast instead of my normal green drink. I had some plain yogurt at work so I sprinkled some cinnamon on it, sliced up some apples and a spoonful of peanut butter...I think I normally would love this but it was just too sweet for me this morning and I had about half.

Last night was a rough night. I laid in bed till close to 3am and debated just getting up and going to the gym then so I'd possibly be tired and could come back and fall asleep. Though I eventually fell asleep, for some reason the past few nights I've done that. Maybe it's just my body getting used to working out again.

My mini workout goal today is to walk up and down 5 flights of stairs 15 times. The best part about these mini workouts are I'm nice and warm when I get back to my cubicle that is placed under the cold cold air conditioning vent.

I'll be back to post my workouts and food for the day. 97 days to go and going strong!!

Day 2

2009-07-29T14:06:00.003-06:00

My boss's birthday was today....that means treats and donuts brought in. I looked at them and immediately thought of how awful they would make me feel when my blood sugar dropped. I thought about the big zit I'd get from eating all that sugar. And I thought about how awesome it will feel to go 100 days without dessert. I walked right past the sugar today.

Day 2 Eats

Calories - 1,318
Fat - 39g
Protein - 95g
Carbs - 149g

Workout:
-5min of walking stairs at work
-ABS Diet Strength Workout with emphasis on abs
-2 mile walk on incline

Day 1

2009-07-28T15:45:00.003-06:00

One day at a time is how habits are made. Today was excellent...as all first days usually are of a new challenge. I woke up at 5:30 and went on a 30min speed walk and ended with 10min run on the way home. I love being up early while everything is still quiet and there is a cold breeze outside. Waking up early is one thing I've found puts me in a great mood for the rest of the day. I'm able to get a lot done in the morning and more ready to start the day...not being so rushed feels great!

Workout:
30min walk
10min run
20min elliptical
20min bike

Eats Today

Calories: 1,404
Fat: 36g
Carbs: 187g
Protein: 95g

I'm really trying to focus on the nutrient food intake. I've struggled with keeping my blood sugar above 75 lately so I really need to crack down on small healthy snacks. I did really well today minus some fruit leather...natural but still higher in sugar than I want to be taking. I did well meeting the daily nutrient requirements besides zinc and vitamin D. I really need to find some good food sources for those. Overall I felt I did great today and looking forward to another great day tomorrow.

100 Days

2009-07-27T22:38:00.002-06:00

How many times have I started a new 'blank' number of days challenge?...lots...and I've failed lots. I've been in a funk. I've felt sorry for myself, a lack of energy and feeling defeated.

I'm done.

I want to prove to myself that I can do this.

100 days of exercise (with a light day off of course)
AND
100 days of zippo sugar

Why I can do this...

I'm not doing this alone, here is the challenge
I'm strong
I can follow through with goals
I enjoy being healthy
Working out gives me energy
I'm blessed with a healthy body
Day 100 will feel FANTASTIC!

I'LL SEE YOU TOMORROW AFTER MY WORKOUT.

A Week Off

2009-07-08T08:13:00.004-06:00

I'm back. I had an awesome 4th of July weekend that included, boating and wakeboarding, 2 huge firework shows and lot of good food. As much as I love vacations I need to stay on better track when I have a break. It's not worth the feeling coming back and being out of wack.

A little catch up- I'm training for a half marathon in Sept. So far so good...my knees are hurting me a little but I'm making sure I ice them after each run. Here is my schedule:

Dinner last night was delicious...over the weekend I had so many heavy low nutritious meals that this really hit the spot. A spouted wheat tortilla with avocado, tomatoes, salsa, spinach and olives.

Breakfast this morning was a green drink with 2 huge kale leaves...I have to say as much as I love green drinks, this one had me gagging. I put way to much kale in and not enough almond milk....I still downed this and felt very satisfied.

Day 7 and 8 - Eating all day long

2009-06-25T15:07:00.001-06:00

I spaced out my meals and snacks today and though I was eating all day long I kept my calories low and made some really healthy choices. Eating this way really works for me and I feel great!

Yesterday was a busy day, it was my Dad's birthday. During my lunch break I skipped my workout and went and bought him sushi. After work I went straight to the gym and finished my day 3 week 1 strength workout before heading over to the birthday party. We bought him a way nice grill that he can use on the new patio.

Day 6 - CPR/AED

2009-06-23T16:02:00.003-06:00

What a day....8 hours of work...an hour of working out and 5 more hours to go of class. I'm getting CPR/AED certified tonight and it's all crammed into one class. It will be nice to have it done all in one day though.

Food today was excellent, I felt pretty good with my blood sugar levels.

I managed to workout during lunch and will also do an easy 15min run when I get out of class at 10pm tonight. It will be a nice break from sitting for 5 hours.

Workout Today:
Weighing in tomorrow...hopefully will see some lower numbers from my gain last weekend!

Day 5 - Sore and Sweets

2009-06-23T09:29:00.002-06:00

I'm playing catch up right now, yesterday was day 5. I didn't wake up in time for the gym so I did my Day 2 Week 1 strength workout during lunch and followed it with 45min of cardio after work. My muscles are sore but I'm liking this feeling again.

I was evaluating my progress so far and where my weaknesses are....

It all comes down to sweets. I love to workout and never want to miss a workout, I never crave fast food, chips, fatty foods...I like all the healthy stuff. But when it comes to desserts and sweets...I cave.

I have to do the cold turkey thing for awhile until I can feel more in control about sugar. I have some glucose and chromium supplements that will help with my blood sugar level and I'm prepared to eat ever 2-3 hours to not allow my levels to drop....this should all help with my goal.

Blogging helps me too, I feel more accountable. I have to stay far away from sugar and I know I can reach my goals.

Weekend Day 3 and 4

2009-06-23T09:27:00.002-06:00

Not the best weekend for eating...I stayed on track until the evenings. I did not log my meals over the weekend either and I think that added to the poor choices. I'm labeling my calorie days as HIGH from this weekend and just moving on.

I did however keep to my workout everyday goal. I did cardio at the gym on Saturday morning and went on a 45min walk on Sunday.

Day 2 - Thankful Friday

2009-06-19T14:05:00.005-06:00

This is my sister Marissa and me...she is such a cutie!

She sent this to me at work today...

What a sweetie!

I'm so thankful for my sister. She's my only sister but has enough talents and qualities to count for lots of sisters. She's funny, sweet, thoughtful, responsible, friendly, outgoing and spunky. I love her so much. We're about 6 years apart though she's all grown up now and I'm really proud of the person she is.

Today has been fantastic...taking one day at a time is so much better than planning everything out and stressing weeks in advance. I'm content with my work today:

Eats today came right in around 1,400. The carbs were a little high today but considering I opted for our office lunch, Rumbi Grill, I think I did alright.

Workout: 30min bike
30min treadmill- speed 4.0 and 5% incline
30min elliptical

Tomorrow I'm volunteering at the Wasatch Back, my brother is running in the crazy race....more details tomorrow.

Day 1

2009-06-18T22:00:00.002-06:00

30min walking on treadmill
Day 1 Week 1 of the 16 Week Abs Challenge
Stairs 10min

Day 1 was a good day..worked out....kept meals in check....felt happy.

99 more days to go

Converted...

2009-06-17T13:40:00.002-06:00

I'm converted...to Sparkpeople! I used to log all my meals in fitday.com but wow, sparkpeople is even more convenient and easy to use.

I've logged my meals today under my food log. I was so impressed with how easy it was to customize...I was even able to enter my green smoothie drinks.

I'm also out of excuses....

There is no reason I shouldn't be able to get to my goal weight and fitness level. I know how to eat healthy and how to workout and I'm healthy and able to do so...so no more excuses. I've always wanted to accomplish a 100 day goal and failed every time I've started. I've tried a few different fitness 100 day goals but the problem was I never took it one day at time. So today I today I'm starting the goal I'm really going to finish. 100 consecutive days of daily exercise.

I'll use sparkpeople to log my workouts but will also use www.fitnessjournal.com, it has more helpful reports that I'll post throughout my challenge and finish on Sept 24th.

Feels like a monday...

2009-06-16T16:29:00.002-06:00

First day I've felt on track with my meals since I started all these summer trips.

What I ate today. I stayed right around 1400 calories which is perfect for me right now. I've felt extremely dizzy since my cruise and haven't been able to work out or go into work. Today is Monday for me since I've missed work. I'm going to try walking tonight and see how I feel. Besides the dizziness I was feeling good from my food choices today.

I also added back in my supplements that I was taking before. My skin has really acted up lately and I want to eat healthy and be consistent with good supplements to improve my skin.

-'Alive' whole food multi-vitamin
-Alpha Lipoic Acid (antioxidant)
-MSM
-Chromium
-Adrenal supplements
-Nature's Way Skin Formula

A little short of 10,000

2009-06-11T15:33:00.003-06:00

I wore one of these today...I took it off when I did my workout during lunch because I wanted to see how many steps I get in without the exercise.

It is just about time to leave work and go home for the day and I'm at

3,009 steps

No wonder I have to put in so much cardio to stay in shape. My goal for the rest of the week is to get 10,000 steps a day (5 miles) outside of my exercise routine. This is tough when you have a desk job from 8-5. But, a few tips I'm going to follow are:

refill water bottle from water filter upstairs
use the restroom on the main floor (3 levels down)
walk the stairs for 5 min 3-4 times a day
talk to co-workers face to face instead of IM
wake up 10min earlier to take a quick walk
walk/bike to work when able to
take evening walks

Bahamas and Back

2009-06-11T08:33:00.007-06:00

Flew to Miami...
hung out at south beach...

got on a boat...
went to the Bahamas...
soaked in the rays...
ran on the beach...
ate lots of food....
ate more food...
...sad to fly home

It was a nice needed break, but I'm ready to jump start my training back into gear. This morning I had a green drink (missed these on the trip).

2 C. spinach
1 C. almond milk unsweetened
1 T. ground flax seed
2 T. protein powder

Remaining meal plans for the day

Snack: 1 cup blueberries
Lunch: spinach, black beans and salmon
Snack: sunflower seeds shelled and an apple
Dinner: egg white omelet with spinach and tomatoes

Road Trip

2009-05-27T11:59:00.009-06:00

1 hour to pack and a 4 day spontaneous weekend trip. I had so much fun this weekend in Yellowstone! We camped out and ate lots of nutrition less junk food but I managed to close out this month with another 4 pounds lost...must have been all the hiking we did.

FYI 6 days till my cruise!!! I'm sure I'll have to kick my training and healthy eating back into gear after 2 trips right in a row.

Bootcamp

2009-05-21T09:09:00.002-06:00

I went to a bootcamp class at ThrowDown last Friday with some friends. I'm hooked. I'm just getting over being sore from the class...and I love it.

The bulk of the workout were these sprint/squat circuits. You run the length of the parking lot and back twice. Next, you do 10 squats, 10 jump squats. 10 forward lunges and 10 reverse lunges. That whole sequence is 1 circuit which you repeat 10 times. After the 10th circuit you do frog jump the whole length of the parking lot and back. Then ended the day with an abs workout.

I repeated the same workout yesterday just outside of my apt complex and I know I'll feel the pain tomorrow.

I've been doing good with eating well the past few days. I really need to go grocery shopping so I've kind of been creative with some of meals lately. I'll post my calories and meals for the day tonight.

Crunch Time!!!

2009-05-13T09:00:00.002-06:00

3 Weeks....till my cruise

Crunch time is here.

Here is me attempting my goal of 3 weeks of completely clean eating....ready go!

Bounce Back

2009-05-06T08:39:00.002-06:00

I don't know what my deal was yesterday but today is looking a lot better. I woke up at 5:00 this morning and made it to the gym by 5:30. I ran sprints on the treadmill-sprint/walk for 30min. At lunch I'm getting my strength training in. Then after work I'm off to watch David Beckam play! :)

Food Today
Breakfast: Go Lean Cereal w/ Almond Milk
Snack: Almonds
Lunch: Salad, Black Beans, Tomatoes
Snack: Protein Shake
Dinner: Green Drink

I've had 3 high calorie re-feed days in a row so I'm cutting back these next two days.

29 more days till my cruise!

One of those days....

2009-05-05T16:17:00.003-06:00

Tired, feeling down, grumpy, sick to stomach....

I'm still doing my strength training tonight though

I'm not even feeling like posting more than a few lines...tomorrow will be a better day. Haha, wow I'm such a downer today :)

I like this...

2009-05-01T10:02:00.000-06:00

Don’t let the opinions of the average man sway you. Dream, and he thinks you’re crazy. Succeed, and he thinks you’re lucky. Acquire wealth, and he thinks you’re greedy. Pay no attention. He simply doesn’t understand.

- Robert G. Allen

Early Mornings...Lazy Evenings

2009-05-01T08:31:00.003-06:00

Happy Friday! This morning I woke up at 5 and did 25min of yoga to wake me up. I've been going to a class each Wednesday night that has taught me some new poses which I love. Recently, I got a great deal on a 3.5' x 7' foot mirror which for now I use as a full body mirror and it works great to do my yoga in front of to check for good form. I've always loved yoga and the way it makes me feel but haven't really devoted myself to it. For now I will keep to 1-2 classes a week and do my short morning yoga exercises. I'm amazed by how well yoga energizes me but at the same time calms me down. Sometimes I let my mind 'run' too much and too fast...it's nice to give my thoughts a break and try and clear my mind.

For about a month I've kept up on my food log on the right side of my blog....I love fitday.com, it has kept me on track. I'll still occasionally post my meals for the day but that will be my main spot for recording my eats.

Today's Plan:
Breakfast
-greek yogurt (15g protein)
-oats
Lunch
-black beans
-red pepper/tomato soup
Snack
-protein shake
Dinner
-green drink

Workout:
At lunch I'm doing Week 4 of my new strength training program. I just got my bodylastics in the mail today and I'm so excited to use them.

I plan on doing sprints right after work and then relaxing lazy evening here I come. I really just want to catch up on things at home, read, watch a movie. I've worked hard and excited to just be lazy tonight.

April Recap and May Goals

2009-04-28T15:27:00.003-06:00

I'm happy with April. I only missed a few workout days (usually needed the rest) and I stayed close to my daily calorie goals.

Below is a report from fitday.com which I use to track my nutrition. My goal is to zig zag an average of 1400 calories a day. My average was pretty close. I did well with nutrition and fiber as well.

Now I'm 2 days away from May....and that means just about 1 month away from my cruise. I've made drastic changes in how I feel and my energy levels, I'm hoping this last month I can make more visible changes with my physic as well as my skin appearance. Since I've cut out most dairy, my skin has cleared up some but I'd really like to devote May to working on my complexion before the cruise.

Goals:

Skin Improvements

1 Gallon of water a day
Daily skin supplements
Face scrub, wash, moisturize daily

Workouts

Yoga every night before bed
20 miles run/walk a week
3 weight training workouts a week

Nutrition

Only fruit for sweet snacks
1400 average daily calories
flax and fish oil daily

Oh happy day!

2009-04-24T12:33:00.002-06:00

I had my body fat checked today....

Down 3.2% in 1 month

Today is a good day. I'm determined to have this next month another great month. My goal is to drop 2% body fat for the measurements next month.

I just finished my 3rd strength training workout for this week during lunch. I'm supposed to do some sprints right after work but I have to go to a wedding. If I can't fit them in I think I'll do some extra cardio tomorrow. Happy Friday!

Energy Boost...

2009-04-23T09:10:00.002-06:00

For some reason I've had a lot of energy lately and I'm loving it. This week I've had some great workouts:

Monday
HIT sprints (2 miles of sprint and walk)
45 weight training - heavy on legs

Tuesday....legs were so sore!
22 miles hills bike ride

Wednesday
4 mile hills jog/walk
60min of yoga

Today I woke up at 5:30 and ran/walked 3 miles of hills near my apt. I felt great! I then had egg whites with a ton of spinach and 1 tomato. I'm loving how much I'm craving the healthy foods now. I need to work on cutting out the little bit of dark chocolate I'm still eating but other than that my sugar cravings are gone. These last 6 weeks before my cruise I'm really going to tighten up my eating...no more Luna bars! These really are more like desert than a snack or meal replacement...as much as I love them they just have too much sugar.

I'm going to the Jazz game tonight so I may not be able to get any more cardio in today so I'm going to try and take 2 -10min breaks to walk the stairs at work to try and get some more cardio. I'm planning on working my abs as well for 20min before bed.

I'm excited for the weekend to do some hiking!! I really want to work my legs hard again on Sat.

Free Online Workout Journal

2009-04-20T13:00:00.004-06:00

I've joined fitnessjournal.com and I love it! It has some great reports that are really motivating me and I can't wait to log my workouts everyday. Being a member you can let friends try out the software for free. Let me know if you're interested in trying it out and I can get you 30 DAYS FOR FREE!!!! Just leave a comment with your email and I'll send you a 30 Day Free invite.

Here is a look at the past 10 days for me. The numbers on the left of my chart are my workout minutes for the day and the numbers on the right are my miles for logging the red line.

I'm so excited in the changes I'm seeing in my body from working out and eating healthy. Yesterday I had 4 people comment on the difference they are noticing...now it's just not me feeling better but an actual difference in the way I look. I have so much energy and I feel like I've found my 'groove' so to speak in balancing a healthy life. I know there are ups and downs with poor eating choices and tired days but I know if I just get right back on track after a low day I'm just fine.

Happy Monday, hope everyone has a great week!

1,200 Calories

2009-04-16T15:46:00.002-06:00

Food Intake For Today:

whey protein
almond milk unsweetened
kale
collard greens
banana
flax seeds
plain yogurt
almonds
black beans
avocado
sprouted wheat tortilla
spinach
tomato
olive oil
salsa
corn chips
eggs
couscous
apple

Total: 1,200 calories

Proof you don't have to cut back on the amount of food while losing weight. I almost hit all the RDA% for the day without a multi-vitamin. It makes sense to me the food with the most nutrients is the food with the lowest calories. If you eat all natural you really can eat up!!

7 weeks!

2009-04-15T13:07:00.002-06:00

Just 7 weeks until my cruise! I'm getting way excited and more and more motivated to work harder each workout.

A little update on my workouts since I've been slacking on the posts....

Monday, Wednesday, Friday:
I do strength training on these days. I've been doing the workouts on my lunch break. After or before work on those days I do 25min of HIT, sprinting/recovering. HIT works! Every sprint workout I do I just keep telling myself how much I'm raising my metabolism for the day and it keeps me going.

Tuesday and Thursday:
On these days I do 60min of cardio, usually walking on the treadmill. I think I'll move this up to 90min once I'm not as sore from my strength training workouts.

Saturday:
I either go on a hike, bike ride or rock climbing along with some yoga.

Sunday:
Recover day, I fit in a long easy walk or light yoga.

I've been doing great cutting my calories and not eating after dinner...I now just need to cut out the sweets! Overall, I'm very happy with how I'm doing and excited about the results I'm seeing.

New Challenge

2009-04-07T11:09:00.004-06:00

Sorry, its almost been a week since my last post. I've been working hard though and everything has been going great. I've stayed really focused this past week and my results are making me happy.

New challenge from Healthy Ashley's Blog:
http://healthyashley.blogspot.com/2009/04/after-dinner-challenge.html

21 days with no late night snacking. This challenge is for me. I stick to my calorie and meal plans perfectly during the day and then break it at night with my snacking (mostly from popcorn). So for 21 days I won't have anything after 7:30 (unless it is an apple).

My zig zag calorie plan has been working well. I need to tighten up a few things and the no late night snacking challenge I think is going fix a lot of my problems with my plan. Here has been my past week zig zag calorie results and for the most part I've just ate when I felt hungry and it has resulted in a zig zag pattern of an average of 1400 calories a day. This is right where I want to be.

I have not only kept track of every calorie I've hate for the past week now but also the nutrition. There is great report in fitday.com that allows you to see the average nutrition you get a day. I'm definitely getting enough vitamin A and C!!! Must be all the green drinks I'm having. This next week I'll be a little better with the carbs with no late night snacking but for the most part those average carbs each day were coming from fruits, vegetables and sprouted wheat wraps.

I'll update you later on my workout plans for this week. Last week I stuck to 3 weight lifting days and 3 cardio days with sprinting intervals.

Wednesday Routine:

2009-04-02T10:17:00.003-06:00

I missed yesterday because I wasn't near my lap top all afternoon, I spent the day with family friends and we watched LOST!!! Sometimes I think it is very unhealthy how much I'm addicted to that show. I'm glad at least one question was answered yesterday.

Yesterday went really well. I ran 4miles, did a lower body workout and stayed within my calories. On Wednesdays I have a routine and that is to go to my local Sunflower Market to buy produce each week. I eat a lot of fresh produce so I've been trying to cut down on ways to save money on the produce. Every Wednesday they have a double add sale which means everything that was on sale last week is on sale again with the new sales of the week. Each week I spend about 25-30 dollars on fresh produce, that cost usually includes, nuts, beans, almond milk, yogurt and eggs as well. A grocery bill of $100-120 a week on healthy meals seems very reasonable. I'm trying to find things I can save and buy in bulk or in large amounts at costco, the food I usually buy there are:

strawberries (freeze)
spinach
cucumbers
tomatoes
mixed frozen berries
oats
nuts
peanut butter
olive oil
kiwis

Those are usually the only things I buy from Costco since everything else I don't go through it fast enough. I sure wish they sold Almond Milk there!!!!

Anyone have great money saving tips when it comes to eating healthy?

Publish Post

My Favorite Whey Protein

2009-03-30T15:07:00.004-06:00

Good Stuff....

Why I love this stuff.....

Mixes easily withou any clumps
yummy taste (I've only tried the chocolate and vanilla)
Only 1 gram of sugar and that is from Stevia and Xylitol
Only 110 calories per serving

This has been my favorite whey protein for so long. I try not to have too much whey in my diet because it is a dairy food and I break out so easily from it, but it has a been a lifesaver when I'm craving a sweet treat. Blending this up with ice and banana or peanut butter is delicious!

Nutrition Facts...

I really think I go through 'hungry' weeks and 'not so hungry' weeks. But something has changed lately and whatever it is I'm grateful for and hope sticks around longer. I've been doing really well with recording everything I eat...and not just estimating either, really counting each calorie. And in just 3 days it has really made a difference with my attitude and realizing that fat loss really is a simple science. It is so easy to over eat if I'm not paying attention to what I'm putting in my mouth. So my gloomy, frumpy, frustrated, tired phase is officially over! I have a lot of determination to make every day count before my cruise. Days add up...whether I'm taking the day off or working my butt off, they all add up! These next few weeks I'm hoping to add up lots of calorie deficient days and tough workouts to get me in great shape.

Happy Monday to everyone!

Feeling Good

2009-03-28T19:01:00.003-06:00

I went shopping today with some friends...I admit I was discouraged with some of the clothes I tried on, but I reminded myself of how dedicated I've been. Since my last 'frumpy stage' comment I've reviewed my workout plans and diet and I need to take complete responsibility in my fat loss slow down...even though I usually eat really healthy each day I have stuck to my zig zag calorie plan. And as far as my workouts, I don't think I'm putting in enough in my cardio.

So the plan for the next 70 days before my cruise:

Stick to my zig zag calorie plan
Do 3 interval training workouts a week (45min of an easy elliptical pace isn't cutting it)
7-8 hours of sleep a day (I get extremely hunger and over eat when I'm tired
5 water bottles a day

Today was great, I did a lower body workout and I'm at 1,100 calories for the day. You can check out my Food Journal link on the right to see my meals for the day...the next 70 days I'm promising myself to record everything each day.

I'm just about to go to a party tonight and I'm only snacking on something thats around 200 calories. I know for some calorie counting is tedious but right now I really need to stick to it.

Hope everyone is having a great weekend!

Frumpy Stage

2009-03-24T15:06:00.004-06:00

Does anyone every have the stage where they are working out hard and eating right and know you are making and keeping good habits....but yet you feel like you're in a frumpy stage? That is me right now. Yesterday I met with my nutritionist/wellness coach (only meet once a month). My body fat and my weight have increase BUT I have lost some inches. I can feel how much stronger I've gotten and how much more endurance I have in my workouts but I feel like my body is trying to old onto all the little chub it can. I feel strong but with a layer of stubborn fat all over me hiding my muscles. What is weird is I'm not as down about it as I thought I would be, I've been making great choices and working hard, I know if I stay consistent and just stick to it I'll really start seeing those changes I'm after. Maybe it's because my runner's high hasn't worn off yet that I'm taking this ok.

Today I woke up late so just made a whey protein shake with almond milk at work. I had the same lunch as yesterday: crisp bread with avo, tomato, cucumber and cottage cheese. I did break down and had a handful of fruit snacks though (completely a bordum eat dang it). I just completed my Making the Cut workout, I started with a half mile warm up, here are my exercises:

For dinner I'm excited for a sweet potato, rice and veggies (I made enough on sunday to last me all week). After dinner I plan to run 3 miles before calling it a day.

Perfect Motivation...

2009-03-23T09:27:00.009-06:00

Bahamas = Swimsuit

I've booked a cruise for June to the Bahamas! Yep, this is giving me more motivation than ever to get in tip top shape. It will be a nice reward as well to relax in the sun after lots and lots of hard work. 60 more workouts to go till I'm cruising off to the Bahamas!!! Haha, yes I'm really going to count down by workouts!

Eats Today:

Green Drink: kale, banana, almond milk, flax seed and whey protein
Lunch today is one of my most favorite meals:
*Rye Crisp Bread
*1/2 c cottage cheese
*1 tomato
*half cucumber
*1/2 avocado
Layer all ingredients and sprinkle with salt and pepper.
This is so tasty and satisfying to me. This meal really fills me up.

Nutrition Facts:
*300 calories
*11g fat (7g from monosaturated)
*20g protein
*30g carbs

Dinner will be 1/2 a sweet potato, 1c mixed vegetables and 1/2 c. rice. I prepared it last night and just need to heat it up tonight after my 'Making the Cut'' workout. Mondays go so much better when I plan it out the night before!

Fun Vegas Pics

2009-03-20T14:57:00.005-06:00

Emily, Lisa, Me, and Bekah
Just about to leave after a day at the pool

Being A florist...I was in heaven in the BellagioOh the details...hypericum berries and roses galore!

Oh how I need another vacation...TGIF!!!

Happy Eating and Happy Friday!

2009-03-20T08:39:00.006-06:00

Breakfast:
1/4 C. irish oats...1 C. mixed berries...1 banana....1/2 unsweetened almond milk =
53 carbs
Wow, that's a lot of carbs in one meal, but I woke up just craving lots of the good carbs! I think it is good to listen to your body.

Our lunch is catered every Friday at work. I usually bring my own lunch since we always have pizza, pastas, or steakhouses cater. But today was awesome!!! Kneaders catered it and I piled my sandwich up high with lots of veggies and a little bit of turkey somewhere in there :) (It wasn't that gross process turkey either, thank goodness).

I've really been loading up on the carbs today so I'll need to have more protein for dinner and my snacks. I'm thinking some eggs or with a kale protein smoothie. I'm really starting to crave those green drinks now and I love it!

Overall today, I feel great and I'm happy with my food choices. Right after work I'm doing my 'Making the Cut' workout...I know if I go home first for dinner there will be something fun going on being a Friday night and I won't make it to the gym, so I'm sticking it out at the work gym before I have the chance to skip it. This will be my 8th workout so far of the 2 month challenge. (4 strength workouts a week) On monday, I meet with my personal trainer and nutritionous to evaluate my goals and results so far. I'm really scared that I haven't made any visiable results. I've really made some good habits though and gotten into a routine schedule so I'm going to be happy with whatever the outcome of the meeting is.

HAPPY FRIDAY!!!

Some Thoughts...

2009-03-19T16:26:00.011-06:00

"What is food to one man....
may be poison to another"

Sometimes when I'm walking down the sugar treat isle or in the grocery store or looking at a fast food menu, I think, 'Pick your poison'.

I've been thinking about what it really means to eat healthy. I have a lot of friends that are hooked on diet sodas and eat all that lowfat/nonfat stuff. If it has 'DIET' plastered over the front of it they'll buy it regardless of the ingredients it has. I've actually gotten into some heated discussions over this with some friends. I've been asked, 'Why don't you just eat normal food?' To me 'nomal food' is anything that can be grown and isn't process or have artificial flavoring or preservatives. Of course I still eat some packaged foods but I honestly don't get some people's reasoning on what is healthy or not. I'd be really curious to see what nutrients (if any) some people's 'healthy eating diets' have.

I know sometimes eating healthy is just about being educated and really learning the facts. But I admit, if I make wrong eating choices it is usually due to an underlining source, not because I didn't know any better.

For me, when I 'pick the poison', its due to:

Social - being out with friends and wanting to have fun and socialize, giving in to peer pressure. Being on a date and wanting to be 'normal' with what I order and not be picky

Emotional - stressful or draining day and grabbing for something with no nutrition, confusing being lonely or bored with needing a snack

Physical - letting my blood sugar get so low that I grab the nearest thing with sugar, not betting enough sleep and having a lack of energy

I think it is important to think of the outcome of our food choices...'how will this honestly make me feel after wards'. If we really want to take care of our bodies and our health, I think the choices we make will not be all about our weight or the calories but about nutrition and what will be best for our bodies.

Today I felt I did well on meeting my nutritional goals. I came in just around 1,300 calories and close to meeting daily nutrition requirements. What I ate today

Confessions

2009-03-18T12:20:00.003-06:00

I lounged around here all weekend...
And ate at 2 buffets...

Let's say I had a few days off!

The break was worth it to me, I was able to relax and get away from some stress at home and from work. Being back has been great though too, I feel energized and ready to continue to work hard and make some improvements. I'm ready to step it up! It's been about 1 week since my before picture and I keep thinking in 7 weeks I'm posting another so I better stick to my plan and work hard.

Today is my day off from weights so I'm hitting cardio hard and plan to do 90min after work today. The weather is awesome today and I want to go on some hill runs.

I wanted to give my digestion system a little break today so I've been mostly eating just delicious healthy smoothies. I've only had the first meal so far and I'm amazed with how full I feel right now. I must not have been getting enough good fats and protein before.

Meal# 1 Green Goodness
2 c. spinach - 1 c. almond milk - half banana - 1 scoop protein - 1tsp fish oil - 1T flax seed

Meal # 2 Very Berry
1 c mixed frozen berries - 15 almonds - 1 c. almond milk - 1 tsp. lemon - 1 scoop protein

Meal # 3 Chocolate Cashew
1/2 c almond milk - 1/8 cup cashews - 1/2 scoop chocolate protein - 1/2 banana

Meal # 4
2 c. spinach - 1/2 cottage cheese - 1 apple

Totals:
1,100 calories
43g fat- 94g carb - 83g protein

The Weekend is Early

2009-03-12T15:41:00.002-06:00

VEGAS TOMORROW...I'm so ready for a nice break from work. I'm going to vegas for the weekend. Wahoo!!

Today's workout at lunch seemed so much easier for me than on Monday, it was the 3rd strength workout of the program and it's a repeat of day 1. I'm doing an hour of cardio tonight and then waking up early to get in my strength workout before heading down to Vegas. I'm not letting this little trip foul up my workout program.

Eating was good today, I didn't count the calories but I kept to clean foods. Sorry, for the short post, I just have a lot to do and pack before the weekend.

Stand Up Straight

2009-03-11T15:21:00.005-06:00

How is your posture? Good reading on the subject ---->here

For years my mom has told me to stand up straight...and I've never listened. But now this is a goal I really want to focus on. I've had back and shoulder pain for awhile now and it is to the point I just over look it and accepted it though I know it is directly stemmed from bad posture. It would be easy to blame my bad posture on my 8-5 desk job but I know when it comes down to it I'm fully responsible for my hunched over look. Ahh, I really want to change this.

A few months ago my friend pointed out to my that I'm always hunched over and look short than I am....basically BAD POSTURE. I didn't really take to heart what she said until I noticed some recent pictures of my posture. My before picture was hard enough to post but I really think my stomach area could be improved with proper posture and standing and sitting straight up.

This week I've been trying to pay attention to my posture and realize I completely ignore engaging my stomach muscles while I sit at the desk. First of all I sit on my left leg and lean to the left to type...my monitor sits on the left side of my desk. At the same time I slouch and lean back in my chair and my shoulders are way hunched over. I've noticed how sore I am too just after a couple of minutes of trying to sit up straight and correct my posture.
THIS HAS TO CHANGE.

...The Plan...

Yoga - 4 yoga sessions a week

As many chiropractors and back specialists have discovered, yoga can help improve your posture, and even scoliosis. To correct bad posture with yoga, the first emphasis should be on poses that help to realign the spine and promote healthy postural habits.

Fix Chair -either a chair that doesn't lean back or an exercise ball
It has been shown that sitting on a Swiss ball is better for your back then sitting in a chair so if you have to sit for a good portion of your day and are allowed to experiment with office furniture try sitting on a Swiss ball.

Who knows I may even buy one of these !

As you can tell I'm really starting to panic about this posture situation I have...I've got to turn this around.

Addicted to Zone Bars

2009-03-10T22:22:00.004-06:00

Well I said I'd keep myself accountable, so here's how my day went...

Today I woke up late and did not have time to prepare my meals and snacks for the day. I ran out the door with my box of zone bars. (1st mistake) I was off site today with a client so all I had to eat was the zone bars and some almonds in my purse. I was either extremely hungry today or I'm addicted to zone bars, I just kept eating them since I didn't have any other food around. (Reason I should never bring a whole box with me) After a day of protein bars and almonds I was pretty sick and needed to get some real food...I didn't make the best choice and picked up some cafe rio. (almost another mistake) I am happy to say though I passed on the sour cream, the chips and didn't eat any of the tortilla and dressing in my salad.

By 6 I had so much energy from all the calories I'd ingested but yet felt so weighed down thinking of all the protein bars I had. I used all the calories I ingested and completed my 2nd day workout with 'Making the Cut' and pushed it hard. After the workout I finished with walking/jogging 6miles while I watched Biggest Loser. I'm looking forward to having normal meals tomorrow with fruits and vegetables...I don't want to see another protein bar again!

Tomorrow is my day off on the strength workouts, I'm planning on just doing some easy cardio.

Food Stats Day 1

2009-03-09T20:09:00.005-06:00

Very pleased with today, I made good choices and felt full and satisfied. Getting more protein into my meals has really made a difference in keeping my blood sugar more stable. I think most of my set backs happen when I don't have enough protein and end up grabbing something sweet for a fix.

Day 1 Totals = 1,473

Breakfast: Go Lean cereal and almond milk

Snack: Raw protein bar

Lunch: 5 grain crisp bread sandwich with cucumbers, tomato and cottage cheese

Snack: carrots and hummus

Dinner: sweet potato, wild rice, zucchini and onions

Snack: green smoothie

DAY 1

2009-03-09T12:45:00.003-06:00

How many 'Day 1's' have you started? I was thinking back to all the different workout programs I told myself I'd start....and I'm really good at sticking to it for about 3 weeks and then fizzle. Reasoning? I'm not accountable...it's just me settings goals and not making myself accountable. Solution: keeping this blog up to date and knowing I need to report back after another 31 workouts and post another picture. I've also let my friends know I'm doing this challenge and to check up on me. So here is day 1 with a promise that I'll finish this challenge.

DAY 1

Circuit 1

Dumbbell Presses on Body Ball (20 reps, 10 each arm) - I used a 20 pound weight
Dumbbell Flys on Body Ball with Crunches (use half the weight of dumbbell press and perform 15 reps)
Squats (perform 50 fast, no added weight)
One min sprint at 7mph

Circuit 2

Plank (hold pose 10 sec)
Close Grip Push ups ( 5 reps)
Side Plank w/ Inner Thigh Raise (10 reps, flip back into plank pose and hold 5 sec)
Close Grip Push ups (5 reps)
Side Planks w/ Inner Thigh Raise (10 reps, flip back into plank pose and hold 5 sec)
Burpies (straight from plank, perform 10 reps)
Sumo Squats (perform 50 reps)
One Min sprint at 7mph

Circuit 3

Frog Push ups (20 reps) - these were killer, really put emphasis on the shoulders
Squat Thrusts ( 20 reps, then hold a static squat for 30 sec)
W shoulder presses w/ leg extension (perform 10 reps on each leg)
Jump Rope 1 min

Circuit 4

Bench Dips ( 20 reps)
Rope Tricep Presses (perform reps to muscle failure)
Static Lunges w/ Lateral Shoulder Raise ( 10 reps w/ each leg forward)
Mountain Climbers ( perform reps for 1 min)
Boat Pose (hold pose for 30 sec)

Circuit 5

Jump Rope (1 min)
Bicycle crunches (50 reps)
Extended Plank (hold pose 30 sec)

WORKOUT RESULTS:
I'm tired...I really thought I was going to throw up from this workout. I don't know why but whenever I push myself hard when working out I get cramps... not cramps you get from running too hard...more like 'time of the month' cramps. Weird I know. The actual exercises were not that hard for me but I really kept myself to the 'no break in between exercises' rule and only a 30 sec break for some water in between the circuit. The whole workout took only 30min to do and I ending with 15min of stretching. She recommends to do 15min of cardio right after but since I'll be doing 45min of cardio tonight I skipped it. Overall I'm very happy with my workout today and excited for tomorrow. I'll post my meals for the day later tonight.

Green Power

2009-03-08T12:17:00.004-06:00

Happy Daylights Savings Time! Even though we lose an hour I always feel like I've gained an hour since it's still actually light when I leave the office now.

Lately I've been more diligent with having my green drink every morning because I switched up my recipe. Before I was using pineapple coconut juice for the liquid but that had 37g of sugar per cup and even with all that sugar the greens sometimes were overbearing for me to get down. I tried cutting back on the juice and using more water and sweetening with agave nectar but it still was more sugar carbs than I wanted to be drinking every morning. I was getting extremely frustrated because I knew how good the greens were for me but wasn't finding a balance. I've found the recipe that works for me and I LOVE having my green drink every day.

3/4- 1c unsweetened vanilla almond milk
1-2c kale or collard greens
1/2 banana
1T ground flax seeds
2tsp whey protein (sweetened with xylitol)
5 ice cubes

Blend all up in a Vitamix and enjoy!

Nutrition

220 calories
9 grams of fat
26grams of carbs (half from the banana)
12 grams of protein
9 grams of fiber
Daily requirement of vitamin A and C
Half daily requirement of vitamin E

Tomorrow is my first workout of the Making the Cut challenge. I'm planning on getting 45min of cardio at the gym in the morning before work and then taking my lunch break at 2:30 to do my Day 1 first workout. Each workout takes about 45min and has 5 circuits per workout with one minute of cardio in between each circuit. Tomorrow I'll post the exercises I did for Day 1.

Making The Cut...Before Pics

2009-03-07T11:39:00.007-07:00

I just finished some yoga to start off my saturday. Yoga is something I really want to work on. It's very challenging to me...cardio and weights I love and I feel are more of my thing...but I like the feeling of being challenged and yoga is definitely something that doesn't come easy to me.

This has been my favorite Yoga DVD I've ever tried, Yoga For Your Moods. I like it because it lets you choose from variations of the workout. Beginner and advanced are broken down to 6 different workouts varying from more of a cardio yoga workout to more a relaxing stretching workout. You can even select the type of audio you'd like, with instruction or without. You pick the music in the background as well. I really don't have any excuse not to fit yoga in a couple days a week with this DVD since it can be customized to me.

On a blog I follow, is the start of a 30 day challenge with Jillian Michaels. I've been wanting to switch up my routine again and want to follow along with the challenge. Though I don't have the 30 Day Shred, I do have her 'Making the Cut' book that I'm going to follow. I'm going to give it 60 days as they suggest, first following the book through exactly and then doubling the workouts the second time through.

To keep me motivated I'm posting......the before picture. Yep, now I have to be accountable because in 60 days when I post another one, I'm hoping to see a little less of the handles and a little more of some abs :)

BEFORE PICTURE March 7, 2009

Well there it is, I'll post the ending picture results and measurements after the challenge!

I <3 Sushi

2009-03-04T13:34:00.004-07:00

I came across my Ab's Diet For Women book yesterday and decided to try some of the outlined Ab exercises today. I'm thinking about following the workouts they have outlined for my workouts next week as well.

LUNCH WORKOUT

First I started out with a 5min warm up on the treadmill.

Next I picked 2 exercises from each section: Upper, Lower, Obliques, Transverse, and Back. I did 15 reps of each exercise for one circuit.

After the first circuit I jogged 5min on 10% incline and then did a second circuit of abs.

I ended with 5min jog on a 5% incline.

It was a quick workout but keeping it fast pace kept my heart rate up and I even had time to pick up some sushi to enjoy at my desk when I got back to work. I've really enjoyed fitting a workout in during lunch, it's breaks the work day up and I'm not as tired just sitting at my desk all day.

MID WEEK UPDATE

I've really stuck to my workout plan for the week. Planning each day out and posting it has really kept me accountable to fit the workout in. Yesterday after work I felt exhausted and just kept thinking of my soft comfy bed to take a nap in after work. I stuck to my plan though and immediately drove to the outdoor track after work and did a sprint workout for my HIT routine. I walked for 5min and then sprinted a 200m and walked 200m for 20min. It felt sooooo great! I forgot how much I love to sprint....and how sore I am the next day. Doing abs today was pretty tough since my abs were so sore from the sprint workout. This is a great article explaining some of the benefits of sprinting . Now that the weather is getting warmer outside I will try to fit in more sprint workouts.

I forgot all about LOST tonight....so I'm skipping my kickbox class and doing the elliptical for 60min as I watch.

Positive Thinking

2009-03-02T13:29:00.003-07:00

"Adopt a positive attitude and have faith in your ability to achieve goals. When you think positively, you are more likely to achieve positive results."

This is a quote from Jillian Michael's book, I have it posted on my wall next to my door in my room. As I left home for the day I read it and thought nothing was going to get in the way of reaching my goals today.

*Workout Plan for the Week
I just came back from my strength training workout during my lunch break and I'm happy with how hard I pushed myself. Oh and by the way, I'm not lifting those wimpy 3 pounds anymore that I said I started in a previous post. I love lifting weights and pushed it hard today. I think as long as I'm eating healthy I won't bulk up like I was afraid of.

*Daily Intake
B: lowfat plain yogurt, cinnamon, banana
S: apricot fruit leather (as close to a sugar treat as I can get)
L: grilled onions and bell pepper, tomatoes, avo, cucumber rye sandwich
S: carrots, celery, broccoli and hummus
D: eggs and asparagus
S: apple and peanut butter

I'm determined to make it a great month. My weight goal to reach for the end of March is 139.

Food Today

2009-02-26T16:04:00.003-07:00

Breakfast: 1 c. Go Lean Cereal, 1/2 c. almond milk
Snack: 1 banana, 15 almonds
Lunch: carrots, broccoli, celery and 3 T. hummus
tomato and cucumber salad with avocado
Snack: orange
Dinner: Plan - 4 egg whites and asparagus w/ coconut oil
Snack: some low fat plain yogurt if needed

Plan to not have anything after 7pm. I'm happy with what I ate today.

I tried a new Hummus Recipe today, I'm hooked on it!

Looking For Motivation

2009-02-26T13:19:00.002-07:00

Lately my motivation to eating a clean diet, working out and staying positive and focused has been up and down. Sometimes I start to doubt if I will reach my fitness goals and usually end up blaming it on being so busy...which is a lousy excuse. I currently work full time for a software company and I'm also a florist on the side. Although I definitely have a big chunk of my day devoting to working I know with hard work and dedication I can succeed. I've been trying hard not to get down on myself right now. I don't feel like I'm at where I want to be, but I know I can change....it takes devotion every day.

"Success is not permanent. The same is also true of failure."

Below are some ideas to help motivate me, I'm open to other suggestions, just thought I'd jot down some that were on my mind.

Ideas to keep me motivated and on track:

Enter for a bike or running race to motivate for training
Buy new jeans I'd like to fit into (this one is scary to me)
Write down a daily goal and affirmation for the day
Plan and prepare meals the night before
Hire a trainer
Check in with a friend every day reporting workout and eating plan
Plan workout check list each week
Find and make a new healthy recipe each week
Plan a fun exercise activity each week outside of the gym (hike, bike ride, rock climbing)

Ideas to make more time/Fit in more exercise time:

Only watch TV on Saturdays
Wake up at 5:30 every morning to fit cardio in (most important for me right now)
Get 8 hours of sleep a night so I have enough energy
Fit a workout in at lunch whenever possible
Fit in mini workouts (walking stairs on breaks at work)
Ride the stationary bike while I'm reading
Go on walks when catching up with friends
Walk/Ride bike to and from work

Good News for the day- I've stayed sugar free since my laps on Sunday...it's funny how sweet an apple can taste a few weeks without eating sweets.

Monday Monday

2009-02-23T13:14:00.003-07:00

Updates
Consecutive Sugar Free days: Failed (Had some dessert last night)
Sick 4 days: missed 4 workouts and feeling the lack of exercise
Weight loss: gained 2 pounds

Though I've had a setback, I'm ready to buckle down again

Workout Plan for the Week

CHALLENGE

2009-02-12T09:07:00.004-07:00

First off, I've slacked on the food journal. I'll do great throughout the day, but come night I'll forget to jot everything down and that's usually the time I reach for the empty nutritious food. I haven't convinced myself yet that I can eat clean yet without being accountable for all my meals and snacks. So I'm rededicating myself to recording everything. I seem to do better when I plan and record my meals the day before that way I can quickly add to the log any snacks I have.

Now for the challenge. My best friend and I are having a competition to go till the 4th of July without sugar...first thought, 'yeah right, not possible', but now that I've committed to the challenge I think my competition mode will kick in and I know I'll be able to do this. I quickly added up the days and I think it's around 140 days till the 4th. This will definitely be something I've never done before and will feel so proud to accomplish. We defined 'no sugar' as any added sugar, so all my fruit I love is still a go! Wow, I'm really going to need to log every day to keep myself accountable to reach this goal and probably re-read all those nice reasons to avoid sugar! I'm also going to try for a couple new recipes each week to keep my taste buds satisfied, I'll post the ones I really like.

Reward: The fun part is we are going to put 3 dollars into a jar everyday, a dollar for each meal that we don't sneak in dessert. If we bail during the challenge and cave into the sugar, the other person gets the cash. If(when) we both make it to the 4th, we'll have a nice wad of cash to spend on ourselves.

Let me know if you want to join in on the sugar free challenge, I'll need all the help and motivation I can get.

~Good Day~
Calories: 1350
Fat: 48g
Fiber: 28g
Protein: 51g
What I ate

Sugary Treats and Sore Throats

2009-02-09T10:41:00.002-07:00

I blame my sore throat this morning on the sugary treats I had last week. I'm a believer that sugar lowers your immune system and that staying clear of all processed sugar can keep you healthy and prevent colds. Well I came across an article that is more convincing for me to stay clear of the sweet stuff, 76 reasons actually to be sugar free.

The number 1 reason:

Sugar can suppress your immune system and impair your defenses against infectious disease.

I started my morning off with a handful of almonds and an apple, here's to a good sugar free week and hopefully I'll knock this cold out!

*And for anyone wondering about the movie, 'He's Just Not That Into You', I wasn't a fan...maybe it was because my last boyfriend was sitting 2 seats down from me in the theater. Nothing like watching a break up movie with your last break up :) Although I did not care for the movie much I can see why people would like it with all the big movie stars in it. And I will admit, I did like 'Gigi' in the film, her character and story line was my favorite.

A Day Off

2009-02-06T08:09:00.002-07:00

Yesterday started well:

5:15am........wake up
6:00am.......spin class
7:00am.......exhausted and sweaty but feeling good
7:30am.......healthy breakfast and off to work

BUT ended on a different note:

Peanut Butter M&M's + Dippin Dots + Smothered Sweet Pork Burrito = Jazz game date night

***Definitely a day off***

I'm ready for a good weekend, getting a good workout in right after work and going to see 'He's Just Not That In To You'. Happy Friday! I'm still shooting for my 2 pound loss this week. I'm hopeful after a dedicated weekend, I'll reach my goal come monday. (Even with a little day off)

Shopping Today!

2009-02-04T08:10:00.004-07:00

Good news:

Mid week weigh in 144.5, I'm going shopping for my first reward today. I've worked hard this week and I'm really starting to see the results. Especially from my workouts, putting in HIT routines and increasing the intensity of my strength workouts I think is what is moving the scale.

1st months weight loss percentage is 5.25%
My goal for February is to lose 4%

Other good news, I love my dance class! I think it is important to stay physically active not only in working out but for fun as well. By the end of the class I've definitely worked up a sweat and it's nice to get an added workout while just having fun. I'm also signing up for a rock climbing pass, getting into rock climbing has been a goal of mine for so long and I'm pretty excited about it.

Calories for yesterday, Feb 3, 2009 came in right around 1400 so I stuck with my planned day. I'm planning on taking a little break from my normal routine today and running stairs instead of lower body strength training which usually consists of high reps of different leg raises, lunges and squats. I wanted to mix it up and running stairs will get the cardio and strength aspect in one. My calorie increase today will be needed to fuel the workout today. My legs are going to be sore for my spin class tomorrow!!!

The Week Ahead

2009-02-03T13:19:00.003-07:00

I did not record my eating as well as I would have liked this weekend but as a summary I spiked my calories both on Sunday and yesterday so I'm back on track to a low day today to even out the calories. Overall I'm very happy with my progress so far, there are a few things I need to tighten up on with the diet but it feels good to let my body ease up a bit on the weekends. Yesterday and today I've felt a strong kick and have lots of energy. I added salmon in for lunch yesterday and today, I could feel my body needing more protein for all the strength training I've been doing. I still want to keep meat to just 2-3 meals a week though and get my protein from nuts, eggs, beans, spouts and greens. I've noticed my skin is more clear when I stay away from meat.

I feel really dedicated this week and so far have 2 days down of working out and about 90% clean eating. Today's meals has been perfect so far (FOOD TODAY) and I couldn't feel better. I really have noticed a huge decrees in cravings for any processed or sugar foods. The added healthy fats have improved my complexion and dry skin too. I'm really going to stick to the calorie goals this week as well to test the zig zag method. Come next Monday, I'll report my weight and measurements again, hoping to see my 2 pound loss goal. I know for sure I'll see a change in measurements and if not in weight I know it will be due to muscle gain.

My two classes planned for this week are Yoga Wed night and a Spin class Thursday morning. I'm excited to switch up my routine a bit those days.

Zig Zag Method

2009-01-30T10:59:00.003-07:00

I've heard about this concept a long time ago and after reading up on it I really believe it works...or will work, I haven't actually been diligent in applying and sticking to it before though.

What is it?
Basically, it is a calorie plan where you're tricking your body. Your calorie amounts zig zag through out the week. Some days are low calorie days, while other days are high, but at the end of the week you're still eating the same amount of calories as if you stuck to your same calorie number each day.

Info:
http://www.articlesbase.com/fitness-articles/zig-zag-calories-for-weight-loss-74803.html

Zig Zag Calculators:
http://www.naturalphysiques.com/tools.php?itemid=64
http://www.freedieting.com/tools/calorie_calculator.htm

My plan:
I'm going to stick to an average of 1,500 calories a day which equals about 10,500 calories a week. So instead of eating 1,500 calores a day, I'll zig zag the amounts up and down throughout the week.

Saturday: 1320
Sunday: 1380
Monday: 1600
Tuesday: 1375
Wednesday: 1625
Thursday: 1375
Friday: 1790

The plan is to give the program 2 weeks and then adjust up or down if needed. Depending on my workout for the day I may need to adjust the days I increase and lower the calories. I've been worried that I'm losing muscle instead of fat so I'll keep monitoring my body fat the next 2 weeks to ensure I'm losing the fat and keeping the muscle.

Fiber What?

2009-01-29T15:49:00.003-07:00

We all know fiber is very beneficial for us. Lately it seems consumers have been drilled with new ways to get fiber: bars, drinks, yogurt and supplements. I've tried some of the new fiber trends and admit some are pretty tasty but through experience I prefer the real natural fiber better, it's just easier on your system. Plus, you're not eating any 'filler' calories by grabbing for the fruits and veggies. I definitely reached the fiber requirements for the day.

What I ate today

Calories: 1,440
30% Fat: 52.5g (40% from monounsaturated fats)
55% Carbs: 218g
Fiber: 47g
15% Protein: 50.4g

The Perfect Snack

2009-01-28T15:42:00.004-07:00

My favorite snack - healthy, crunchy and 39 calories. I buy a big box of these at Costco, they also come with freeze dried bananas and strawberries. Yum!

Week 2 Update

2009-01-28T08:44:00.007-07:00

Stats from Jan. 13, 2009

Weight - 150.6
Waist - 30.5
Hips - 39.5
Thighs - 22.5
Arms -12.5
Body Fat - 26.3

Current stats Jan. 28, 2009

Weight - 147.2
Waist - 29
Hips - 39
Thighs - 22
Arms -12
Body Fat - unknown

3.4 pound loss in 2 weeks with a few inches lost, I feel good about that

I've stayed consistent in...

taking 'sole' every morning on an empty stomach
making sure to get good fats in each day
strength training workouts every other day
giving up processed breads

I need to improve in...

getting a green drink in each day
not over eating at night
morning cardio

Breakfast:

1 c. plain nonfat yogurt
1 c. mixed frozen berries
20 soaked almonds

Snack:

1/4 cup tried fruit
5 brazil nuts

Lunch:

2 tsp. FloraVital
1 tsp. cold liver oil
green smoothie
cucumber, tomato, avo salad

Snack:

green smoothie

(Plan)Dinner:

1/2 c. black beans
zucchini and squash
1/2 tbs olive oil

Totals
Calorie-1,430, Fat-53g, Protein-48g, Fiber-43g
Almost met RDA%, I need to find good sources of Vitamin D. I met the Selenium values today with the brazil nuts.

Workout: HIT for 25min, upper and lower body strength workout

VitaMix Day

2009-01-27T12:47:00.007-07:00

I've given my digestion system a little breather today, though I still kept plenty of fiber in my diet today. Most everything I ate (drank) was with the help of my VitaMix. If you don't have a VitaMix or a BlendTec, I promise you won't regret going out and buying one.

Breakfast:

Green Smoothie (3 collard green leaves, 1/2 banana, pineapple juice)
Floravital

Snack:

handful of pumpkin seeds

Lunch:

Orange Smoothie (1 carrot, 1/2 banana, 1 orange, 1/2 apple, 1/4 c. pineapple juice)
tsp. cod liver oil
1/2 tbs. coconut oil

Afternoon Snack:

Green Smoothie (collard leaves, carrot top, 1/2 apple, 1/2 banana, pineapple juice)
20 almonds

Dinner:

steamed mixed vegetables
1 egg
mixed berry smoothie (berries and ice)
1/2 tbs. coconut oil

Totals
Calories:1,380 Fat: 56g Protein: 36g Fiber: 37g
Reached all Vitamin and Mineral RDA% except slightly low on Selenium
Totals determined from using fitday.com:

I felt very satisfied today with the meals. My energy levels were very high today, good thing because I start a hip hop dance class tonight. I think I may need to include more fat and protein in the beginning of the day though to keep my blood sugar levels more stable.

Workout
Cardio: 45min dance class, 45min elliptical
Strength: 20min Abs

Kangen Water

2009-01-27T09:22:00.003-07:00

If you haven't heard of Kangen water, you can read up on it here. Kangen water claims to have a lot of benefits, pretty amazing benefits actually. I'm lucky to work for a company that owns a Kangen machine and I can fill up my water bottle everyday in the breakroom. I don't have any miraculous testimonials of my own with the water but I also haven't been consistant with drinking it. I'm going to give it a shot for a month to only drink the Kangen water, I'll let you know how it goes.

Rewards

2009-01-26T15:52:00.002-07:00

I thought of some rewards to keep myself motivated to get in shape by summer:

Weight and Reward

145....new necklace and earrings

140....buy dehydrator

135....get nails and pedicure

130....new perfume

125....tax refund shopping spree

Weekend Upset

2009-01-26T10:42:00.003-07:00

I've been putting my body in limbo mode with the foods I've been eating...for a few days I'll eat all whole foods and then have a few slips but always getting back on track. Well this weekend was another slip where I ate some foods that weren't the best choice and I paid for it. My body is officially wanting only healthy stuff, I wasn't able to keep the pizza down and was sick all night. I've known that I don't react well to processed flour or wheat and some foods with yeast but this was weekend was eye opening for me. After a few hours of my stomach in knots I was finally able to get to sleep around 4:30am -that slice of pizza just wasn't worth it.

I'm looking forward to a healthy week! Today I'm feeling much much better and have a lot of energy from my healthy breakfast:

Breakfast:

3/4 cup plain yogurt
1/2 banana
1/2 cup frozen berries
1/4 cup walnuts

Snack:

20 almonds

Lunch:

banana
1 cup almond milk
handful of cheerios (craving a little crunchy carbs)
1 cup yogurt

Snack:

banana

Dinner:
GREEN SMOOTHIE...I've been lacking the greens today and need an energy boost