Category Archives: Weight Loss
“Success always demands a greater effort.” – Winston Churchill
I said in my last post that my next post was going to be about high intensity interval training (hiit) and steady state cardio but I changed my mind today. I will get to it but today I want to share and update everyone about my friend Karen ( I wrote about her weight loss journey a few posts back) and her progress. If you did not see the link to her blog a few posts back, I will share again here. Karen is on a great journey. In January she began an intense program to lose weight and change her lifestyle. She has been coming to my classes regularly plus putting extra time in the gym. The program she is on is like a college course. It requires discipline, accountability, tests, reading, learning, and prioritizing to complete. Karen is on a great journey to become her best self. It is not just about exercising and dieting. It takes a great effort.
Anyway, one requirement for this course is that she has to weigh in at different points and she has to be weighed by someone else and have it documented. I am that person for her 🙂 Today was her final weigh in for this portion of her course.I am smiling right now because it is so awesome and inspiring to see someone really go after what is important to them. To give it 110%. This is Karen. I am still smiling because she was the last person I was talking to when I left the gym last night and she was the first person I saw at the gym this morning. We laughed as I was weighing her because I told her she was here as much as I am now and that she should work here. I love her dedication and her determination. We talked a little after I weighed her about where she is in her journey and how she gets through some of the temptations. She has found ways that work for her to keep going and to keep moving forward. She will not stop.
After she left, I checked facebook to see what was going on in facebook world and I saw a link to her latest blog post titled “Last Official Weigh In”. Karen is on an amazing journey and all along the way she is inspiring others including me to be my best self. She is a strong and beautiful person and I admire her strength, dedication, and effort she puts in every single day. Yes, there may be setbacks, struggles and obstacles here or there but the effort and courage to continue is what counts and Karen has this. She will be successful. Check out her latest post.
Keep moving forward 🙂
This photo makes me smile 🙂
Not just because of the bright beautiful colors or the sign that says 50 pounds off, but of the beautiful person whose feet are inside those shoes. This woman is an inspiration, a student in my class and a friend. She is on a great journey to improved health, fitness, weight loss, and overall wellness. In my opinion, she totally gets it. She knows it takes hard work, dedication, and commitment. She is setting goals and she is doing the work it takes to get there. She is not making excuses, taking short cuts, finding quick fixes. She is eating healthy, making good choices, staying accountable, sweating her a** off (literally) and all while keeping a positive attitude and a beautiful smile! I truly admire her strength. It is people like this that “get it” and work for what they want that inspire me. Keep in mind it is hard, I know she struggles but she keeps it real and she writes about it. The shoes represent a goal accomplished. She bought these bright shoes a while ago because she loved the new brights everyone was wearing and said she will wear them when she was 50 pounds down from when her journey began, which was about 12 weeks ago. She walked in the gym yesterday with them on and with a glow and fire in her eyes. It made my day!! If you are looking for motivation, inspiration or someone like my friend who you can relate to, please check out her blog at http://www.mypointsintime.blogspot.com She is a great writer and human being. This is her latest post on goals.
Have you heard of the term “sitting disease” or “couch potato”? Well, these are terms that are used to describe the sedentary lifestyle. I live in a part of the country that ranks as one of the top 6 states that has one of the highest rates of physical inactivity. On top of topping the list with a high number of people with sedentary lifestyles, we also rank high for diagnosed diabetes and obesity. Sitting disease is killing people. Technologies such as the internet, email, cell phones, video games, delivery services, etc.. have contributed to this prolonged sitting. Humans are meant to move. Prolonged periods of inactivity will raise the risk of developing heart disease, diabetes, cancer and obesity. I want to change this. I want to take the fight against sitting disease and I want to encourage and inspire people in my town, my state, other states, and other countries to get off the couch and get moving to better their health and wellness. This is where the 10,000 Steps For Health Challenge comes in. I have read about these types of challenges and it caught my attention to start one.
You may have heard that the Surgeon General’s recommendation is about 150 minutes (2 hours and 30 minutes) a week of moderate intensity physical activity, such as brisk walking. If you were asked how many steps you take in a day would you know? Approximately 2,000 steps equals a mile. If you follow the Surgeon General’s recommendation and say you do 2 miles of walking which is approximately 30 minutes depending on your pace you will already have 4000 steps. The challenge is to get the extra 6000 steps throughout the day by doing more movement each day. Below is just a guideline I found to give a rough idea of steps per day and activity level. If you are inactive to begin with, you would gradually work up to 10,000 by setting your goal about 500 – 1000 steps above your baseline every week or two.
Steps Per Day Activity Level
5000-7499 low active
7500-9999 moderate active
>12,500 highly active
Why take the steps challenge? First of all, walking and moving is free. No gym or special equipment (besides a pedometer) is needed. The step challenge is done all throughout the day. Let’s get back to the good old days when there was no internet, cell phones, email, video games etc…Let’s pretend it is 1975 and get up and move. This is how I will start. I am challenging myself, people at my work, family, friends and anyone who wants to make a difference with themselves or anyone who may want to inspire and encourage others to make a positive change for their health. I will officially begin the challenge Monday November 25, 2013. I will log my daily steps everyday up to January 1, 2014. I will post my progress on this blog, instagram, twitter, and facebook in hopes to get the movement out and inspire someone else.
1. Get the pedometer. Follow the instructions on how to measure my stride and how to wear my pedometer.
2. I will wear the pedometer this Thursday and Friday to count my steps for a normal day for me. I will take the average number of steps to use as my baseline. I will then set my daily goal.
3. I will wear my pedometer all day every day for the challenge. I will log my steps at the end of the day into my calendar.
4. I will set up the challenge at work so we can post our weekly steps, keep each other motivated, and engage in some healthy competition.
I have always preached that people who track their workouts, activity, progress in some form on a daily basis have more success at reaching their goals. Tracking your progress keeps you motivated and more accountable. The pedometer is a simple and highly effective tool to keep on your “toes” 😀 This is a great way to improve your health, fitness, and possibly lose a few pounds if that is your goal.
Ways To Get More Steps In A Day
1. Walk the dog
2. Park far from the entrance to your grocery, gym, work etc..
3. Walk around while you talk on the phone
4. Do more household chores per day (winner!)
5. Yard work like raking, sweeping, etc..
6. Walking meetings at work
7. Email less, cell phone less, text less. Walk down the hall and tell your co-worker the message. Remember, 1975!
8. Move during commercials while watching your favorite show
9. Use the stairs all the time
10. Workout at home or gym
11. Jog or march in place
12. Walk every aisle at the grocery store before you begin to shop
13. Short walk after meals (great timing since Turkey Day and holidays are approaching) Winning!
14. Grab friends for a walk to catch up then go have tea time 🙂
Keep in mind if you are not active, build up to 10,000 steps per day. Start at your baseline and add 500 to 1000 steps per week until you reach your goal. If you are already highly active, set a new goal and go for it. I am so excited about this challenge. I really think being proactive about our own health is our own responsibility. Take action with me!
Let’s Move The World!
Consult your own physician before beginning any new exercise or workout program.
I am so excited about this new training program I have started today. It is a 21 day challenge I found at http://www.bodybuilding.com by Ashley Conrad, a fitness expert and celebrity trainer. Her program is called The Clutch Cut 21 Day Challenge. She promotes cutting the crap and cutting the fat. 🙂 I like her already. This is just what I need to motivate myself, build lean muscle and burn fat. Her program is awesome because you train at a high intensity for 5 days with rest days as well. I like it because the lifting days are full body workouts which I know my body responds well to. I never have had good success with split training. She also includes HIIT cardio training which will work well with my 1/2 marathon training since my goal is to get faster. I started today with the cardio and core. I did a warm up of light running, stretching, then 10 circuits of interval training (scale 1-10 using treadmill, bike, elliptical or outside run) which included an easy run for 60 seconds (level 5) a faster run for 30 seconds (level 7) and a sprint for 60 seconds (level 10). I finished with a steady run for another mile then cooled down. It felt great. I cannot wait to do the lifting circuit tomorrow. I will give a quick update when done.
She also gives complete nutrition information which is very similar to the way I eat. I am also going to follow her nutrition plan as I train. Who wants to join the challenge with me? Let’s keep each other motivated for the next 21 days. I love it when a good plan comes together.
These Italian Turkey Burgers are so good. I got the recipe from Jamie Eason’s LiveFit program from Bodybuilding.com. They are easy to prepare and can be broiled or grilled and ready in 30 minutes.
All you need is:
2 medium to large zucchini shredded (keep all juices because this helps keep them moist)
2 tsp of onion powder
1 tsp garlic powder
1 tsp oregano
1 tsp basil
1 package extra lean ground turkey
Combine everything in a bowl and mix with clean hands. Form burgers or form balls to have turkey balls. Line a pan with foil. Place burgers or balls on pan and place the pan on the top rack of oven. Broil for about 8-10 or until golden then flip burgers and broil another 8-10 minutes. Done!!
This is one of my favorite low-fat lean proteins and is great to have during The Cellulite Project 🙂
What is your favorite turkey recipe?
Do you ever get bored with the same exercises? Well, it is always a good idea to shake up your routine. Have you ever heard the saying “muscle confusion”? Our bodies are very adaptable. After doing a certain exercise for a period of time and in the same way, our bodies tend to adapt to it which will produce less results or changes. I think it is always a good idea to confuse your muscles with a wide variety of exercises. This could also be referred to as cross training. Everyone wants to see results from their workouts but also, we all need a good balance of exercises which will help decrease repetitive use injuries as well as boredom. So shake things up and cause a little confusion in your next workout. That is what I have been doing and it is working for me.
Here are a few exercises I have been doing lately.
For my abs I tried this ab slide exercise. I used a towel on a hard surface. I lined my shoulders over my wrists, engaging my core, I slide out to where my shoulders, hips, and knees are in a line. I then slide back to the start. I do as many as I can with good form.
The next exercise I have been doing are DownDog Pushups. I get into my downdog position. I bend through the elbows as I gaze toward my hands or I could point the crown of my head toward the ground. I do as many as I can with good form.
The next exercise is one that is out of my comfort zone but I do it on a low step and I am getting better. It strengthens the lower body as well as increases my cardiovascular endurance. I have a sturdy box as I squat and jump up onto the box with both feet landing in a squat position. I then step down and repeat. Tough one!
The last exercise is a variation for plank. I love to plank but this adds just the challenge I needed. It of course works the core but also kicks up my shoulder strength by adding front (or side) raises with a dumbell. I get in plank position but with a wider stance for my legs so my hips will face the floor. I alternate front raises with the dumbells. I do as many as I can with quality form. Remember, never sacrifice form just to do more. More is not always better.
How do you shake up your routines? Let me know 🙂
This blog is written by me and it describes my own experiences and opinions. Consult your own doctor before beginning a new exercise, new exercise program or new nutrition program.
Have you been thinking of your New Year Resolution for 2013? I usually have a couple. One I will be working on is to get organized at home and at the workplace. Since I work in the health and fitness industry, the most common resolution I hear is about losing weight. Most of these people have strong intentions to follow through with their resolution but some are lost or confused on how to begin. This is a list of my top tips for weight loss for 2013.
- State your goal. I don’t mean just writing it down and keeping to yourself, I think we should state our goals to family, friends, coworkers etc. because having other people’s support and feeling accountable will motivate us more. So shout it out to the world if you have to. Also, set a plan of how you will accomplish this goal.
- Evaluate your lifestyle. Take a look at your current diet and eating habits. Good nutrition is a MUST if you are wanting to lose weight and make REAL changes. Of course, physical activity needs to be in your lifestyle as well. Find a nutrition and exercise plan that will work for you such as going to a gym or finding a workout group to join.
- Set a routine with your meals and workouts. Consistency in the kitchen and the gym will pay off.
- Sleep is very important. Go to bed at the same time each night and wake up at the same time each day. Make sure you are well rested for your workouts. If you are tired you are more likely to skip your workouts. Lack of sleep also increases the chance of unhealthy eating patterns.
- Avoid all processed foods as much as possible which means, anything packaged in a box or bag with more than 3 or 4 ingredients such as breads, cakes, cookies, candies, sodas, instant anything, chips, crackers, pastas, cereals, artificial anything, cream sauces, sugar, all junk etc… If your great-grandmother would not recognize it, don’t eat it.
- Eat whole foods. Fruits, vegetables, lean meats, chicken, fish, brown rice, eggs, nuts, healthy fats such as avocados, olives, olive oils, nut butters etc.. Prepare meals at home. Restaurants can sabotage your efforts so visit them sparingly and choose wisely 🙂
- Drink plenty of water each day.
- Physical activity will help you accelerate your weight loss efforts as well as helping to keep your body’s systems fit and strong. To see results you are going to have to step out of your comfort zone. Find an exercise program that you like and that you will be able to stick with. Push yourself to be the best you can be at it. Group exercise classes are great because the other people will help keep you motivated, the classes are fun and your workout is already planned for you. You just have to show up with a good attitude 🙂
- Keep up with your calorie intake. There are apps on smartphones that will help you track your intake. Or, just go to the internet and find a free program to help you track it. Remember to lose weight you have to burn more calories than you take in. Most people do not realize exactly how much is going in until they begin to track it. It may shock you.
- Find a buddy to join you in your resolution. Keep each other on track and accountable. Start a weight loss contest at your work or gym. Get everyone to put in $5 or $10 dollars, set an ending date and whoever loses the most weight wins the prize money. I have held a weight loss contest at our gym in the past ( I will organize one again in 2013) and it worked well. They all lost weight, so they were winners too.
If you are wanting to lose weight, become healthy and fit, you have to work for it. There is no easy or quick “fix” or pill that will do the trick. Let 2013 be the year you finally accomplish your goals so go and MAKE IT HAPPEN!
Do you want to lose weight? Do you believe in setting goals?
Disclaimer: This blog is written by me. It describes my opinions and my own experiences. Consult your own doctor before starting a new exercise and nutrition program.
Here it is, the video of my Burpee Challenge. I did 22 in 1 minute. This is a demo of burpees without the pushup at the bottom of the movement.
Below is an example of what I am obsessed with besides nut butters of course. This is my breakfast of the week. A couple of eggs with brown rice and quinoa with a side of kiwi. It is delicious, healthy and satisfying. A great way to start my day and helps fuel me for the burpees.
Have you tried burpees lately? What is your favorite breakfast?
Fun times were had over the weekend. The Supermodel turned 1-year-old. We celebrated with a little mini meatloaf cake. She loved us singing Happy Birthday to her. We watched her enjoy her meatloaf as we enjoyed my Mega Vege Pizza. It has been 13 days of no meat consumption by the humans around here. The little experiment is going well. We do enjoy vegetarian meals, however, I am finding that for myself I tend to have eaten too many carbs during this experiment. I think I have been around the house too much where I tend to eat mindlessly and since I am not eating meat I am going for the not so great carbs instead. I cannot speak for the husband, but I am excited for Saturday to arrive. I will complete this experiment but then I will be back to one night a week steak night, chicken a couple of times a week, and our usual fish etc..However, I will be very selective on where the meat comes from. I think it is important to research and find the best quality foods. My goal now will be to buy quality grass-fed beef and organic chicken. I am not a fan of pork, deli meats, hot dogs, or any processed meat stuff anyway so that will not be a problem.
Now on to my top 2 favorite exercises right now.
- The Burpee – this is one of my favorite exercises because it is an exercise that works the entire body at once which burns lots of calories. Lots of muscles are worked during this exercise so it is time efficient. Burpee training improves the anaerobic system and increases the metabolic rate (this is great if your goal is weight management). I will be doing a Burpee Challenge tomorrow. I will see how many burpees I can do in 1 minute. I will post it and I challenge you to find your max Burpee or beat mine 🙂
- The Tire Flip – this is one of my new favorites because it is fun, works the cardiovascular system, plenty of muscles are involved so calorie burn is high, and it is time efficient. Bootcamp style workouts include this exercise. I have a little competition going on with the husband. Last night we flipped the tire 40 times. His time was 1:09 my best time was 1:19. I will beat his time.
Below is my little demo of The Burpee. I will video my Burpee Challenge tomorrow. Who wants to bust some fat and accept my challenge?