Do any of us remember what real motivation feels like??
If you've lost yours or feel it waning, you may want to take a moment to consider what motivates you. And really allow it to sink in for a few moments... really think about it and how those things make you feel. Re-gather yourself in what you want and what you feel that your body wants.
Here's my motivation:
Knowing that I'm not overweight
Going off blood pressure medication
Clothing that fits different
Making myself wait for my rewards and then buying them
Buying smaller clothing! (How about NEEDING smaller clothing?!)
Sleeping well!
Not feeling self-conscious in a bathing suit (or skimpy yoga outfits, in my case)
Feeling strong and athletic
Feeling in control of my body and my life
The feeling of hitting my goals!
And most of all, the feeling of not feeling heavy at the end of the day, fed, bathed and relaxing...
Thursday, May 27, 2010
Tuesday, May 25, 2010
May 24-29th
Monday: Rest
Tuesday: Yoga
Wednesday: 60 mins cardio, lower body and arms workout (Focusing in glutes, need to get those suckers burning!):
-Backward Lunges w/10 lb weights for bicep curls (3 sets of 10)
-Leg Press (to failure)
-Ball Squat (to failure)
-Poly metric Jumps (6 sets of 6)
-Jack Knife flyes w/ tricep extension (10 lb weights/3 sets of 10)
Thursday: Yoga
Friday: 60 mins cardio, upper body workout (Focusing on back, shoulders and core):-Seated Row (3 sets of 10)
-Wide Grip Lat Pull down (3 sets of 10)
-Straight Arm Pull down (3 sets of 10)
-Front Deltoid Raise (3 sets of 10)
-Cable Chest Press (3 sets of 10)
-Hanging leg kicks (for an ab workout- 3 sets of 10)
Saturday: Painting, painting, painting (and YES! Housework does count for exercise!)
Sunday: Rest
Wednesday, May 19, 2010
New Workout Schedule
So, for the next 6 weeks I have decided to go for strength and endurance over weight loss... I'm still going to track my weight loss etc but I want to work on my core and work on sculpting.
Monday: 60 mins cardio
Tuesday: Yoga
Wednesday: 60 mins cardio, plus leg and core workout (Leg workout will include squats, lunges, ball squats, leg presses, and reverse crunches)
Thursday: Yoga
Friday: 60 mins cardio, plus arm and back workout
Saturday: Rest
Sunday: Rest
Nutritional goal: Back to high protein but still eating by the WW plan! I'm gonna start going to the meetings in 2 weeks, so my workout routine will change, Mondays will become a rest day.
Monday: 60 mins cardio
Tuesday: Yoga
Wednesday: 60 mins cardio, plus leg and core workout (Leg workout will include squats, lunges, ball squats, leg presses, and reverse crunches)
Thursday: Yoga
Friday: 60 mins cardio, plus arm and back workout
Saturday: Rest
Sunday: Rest
Nutritional goal: Back to high protein but still eating by the WW plan! I'm gonna start going to the meetings in 2 weeks, so my workout routine will change, Mondays will become a rest day.
Wednesday, May 12, 2010
Week 6 and Size 6!
Week 6- May 10th- May 16th
Weight from Friday: I decided not to weigh. :) I don't want to go crazy over numbers... This all started being about how I want my body to feel and get healthy. I am almost there and I decided to skip the weigh-in to remind myself what its really about for me. By the way, I'm into size 6 pants now. :)
Monday: Rest
Tuesday: Yoga
Wednesday: 60 mins Elliptical
Thursday: Yoga
Friday: 60 mins Elliptical? ... I may end up just doing something active that day.
Saturday: Rest
Sunday: Rest
Nutritional Goal for the week: Still just focused on the basics of Weight Watchers. Also, I've decided to cut down how much cardio and weight training I'm doing. I'm going to try to get back to Yoga twice a week since eventually I want that to be my primary source of exercise.
Wednesday, May 5, 2010
Red Light Foods
Weight: I haven't weighed since Sunday... but 135. :) Love being at my goal!
A current topic of thought has been Red Light Foods. Meaning foods that cause you to defer from your current eating plan and cause an unhealthy chain reaction in your diet. How many times have I gone through my plan... Doing AMAZING on my diet and exercise... then one of my weaknesses shows up... And I find yourself fighting it. But the food pulls me in like a tractor beam.
After much thought, I've decided that there are three kinds of Red Light Foods: Foods that you can't even have in your house or around you because at some point you will binge on them (calling this RLF Category 1) and Foods that cause you to go overboard and binge on them after you begin to consume (RLF Category 2). Foods that are easy to binge on when socializing (RLF Category 3).
As I began to really think about this topic, my Red Light Foods came to mind:
Category 1:
Chocolate/Candy
Chips or crackers
Mac N Cheese
Category 2:
Cheese
Alcohol
Category 3:
Cheese
Alcohol
My strategies to combat over eating:
-Making a point to "JUST SAYING NO" to everything that comes along
-Flossing or brushing my teeth immediately after my last meal
-I keep almonds on me, so I have an alternative that I can whip out if I can't seem to fight it
-Keeping protein cookies (Apex protein cookies found at Oz Finess) in the house for the times when cravings are overwhelming, because even though its not a great choice... At least its some protein and other good stuff
-Pre-made protein shakes (I literally keep chocolate protein shakes made in my fridge)
If you haven't already, think about what are in your RLF categories... because the first step to doing something about a problem, is identifying it. If you know you have a problem with it, the problem becomes easier to overcome. Be aware of the problems and certainly be aware of your own strategies on how to overcome!
A current topic of thought has been Red Light Foods. Meaning foods that cause you to defer from your current eating plan and cause an unhealthy chain reaction in your diet. How many times have I gone through my plan... Doing AMAZING on my diet and exercise... then one of my weaknesses shows up... And I find yourself fighting it. But the food pulls me in like a tractor beam.
After much thought, I've decided that there are three kinds of Red Light Foods: Foods that you can't even have in your house or around you because at some point you will binge on them (calling this RLF Category 1) and Foods that cause you to go overboard and binge on them after you begin to consume (RLF Category 2). Foods that are easy to binge on when socializing (RLF Category 3).
As I began to really think about this topic, my Red Light Foods came to mind:
Category 1:
Chocolate/Candy
Chips or crackers
Mac N Cheese
Category 2:
Cheese
Alcohol
Category 3:
Cheese
Alcohol
My strategies to combat over eating:
-Making a point to "JUST SAYING NO" to everything that comes along
-Flossing or brushing my teeth immediately after my last meal
-I keep almonds on me, so I have an alternative that I can whip out if I can't seem to fight it
-Keeping protein cookies (Apex protein cookies found at Oz Finess) in the house for the times when cravings are overwhelming, because even though its not a great choice... At least its some protein and other good stuff
-Pre-made protein shakes (I literally keep chocolate protein shakes made in my fridge)
If you haven't already, think about what are in your RLF categories... because the first step to doing something about a problem, is identifying it. If you know you have a problem with it, the problem becomes easier to overcome. Be aware of the problems and certainly be aware of your own strategies on how to overcome!
Monday, May 3, 2010
Week 5
Week 5- May 3rd- May 9th
Weight from Friday: 135!!!! I hit a goal yesterday, which was exactly 135 and I feel so proud. I even tried on a pair of size 8 jeans and fit! I'll post a picture tomorrow! :) And as I am a firm believer in rewarding yourself for making your goals, I am going to reward myself. I did say I was going to buy new training clothes but honestly... All of my work pants are still a size 12. I plan to buy myself a couple of pairs of work pants out of my next paycheck as a reward.
Monday: 25 min stairclimber
Tuesday: Yoga! (I took two weeks off and my spine is hurting for yoga!)
Wednesday: 30 min stair climber
(5 lb, 2 sets, 5 reps each) 1 leg Jack Knife Flyes & (7 lb, 3 sets, 20 reps) Squat w/Military Press
Thursday: 35 min stair climber
Friday: 40 mins stair climber
(5 lb, 2 sets, 5 reps each) 1 leg Jack Knife Flyes & (7 lb, 3 sets, 20 reps) Squat w/Military Press
Saturday: Rest
Sunday: Rest
Nutritional Goal for the week: NONE! I'm eating by the plan and its effing working. I'm drinking my two protein shakes everyday and not putting any more emphaisis or rules on the plan... because the plan works all by itself!
Weight from Friday: 135!!!! I hit a goal yesterday, which was exactly 135 and I feel so proud. I even tried on a pair of size 8 jeans and fit! I'll post a picture tomorrow! :) And as I am a firm believer in rewarding yourself for making your goals, I am going to reward myself. I did say I was going to buy new training clothes but honestly... All of my work pants are still a size 12. I plan to buy myself a couple of pairs of work pants out of my next paycheck as a reward.
Monday: 25 min stairclimber
Tuesday: Yoga! (I took two weeks off and my spine is hurting for yoga!)
Wednesday: 30 min stair climber
(5 lb, 2 sets, 5 reps each) 1 leg Jack Knife Flyes & (7 lb, 3 sets, 20 reps) Squat w/Military Press
Thursday: 35 min stair climber
Friday: 40 mins stair climber
(5 lb, 2 sets, 5 reps each) 1 leg Jack Knife Flyes & (7 lb, 3 sets, 20 reps) Squat w/Military Press
Saturday: Rest
Sunday: Rest
Nutritional Goal for the week: NONE! I'm eating by the plan and its effing working. I'm drinking my two protein shakes everyday and not putting any more emphaisis or rules on the plan... because the plan works all by itself!
Friday, April 30, 2010
Proteins.. Why you need it!
Weight: 136 (I would just like to point out my workout... Wow. I have never felt so good from a workout like that. If you do it right, you will feel it on your inner thighs and abs... and it feels fantastic.)
One of the first things my trainer suggested to me when I first started working with one, was to ingest way more protein in my diet. The suggested amount was 1g of protein per every pound you weigh. I was very weary of this due to reports of high protein diets doing bad things for your body. Bad reviews of the Atkins diet plagued my mind. After doing some research this is what I found and it really eased my mind in getting in a lot of protein everyday.
Some of the protein you eat contains all the amino acids needed to build new proteins. This kind is called complete protein. Animal sources of protein tend to be complete. Other protein sources lack one or more "essential" amino acids—that is, amino acids that the body can't make from scratch or create by modifying another amino acid. Called incomplete proteins, these usually come from fruits, vegetables, grains, and nuts.
(Vegetarians need to be aware of this. To get all the amino acids needed to make new protein—and thus to keep the body's systems in good shape—people who don't eat meat, fish, poultry, eggs, or dairy products should eat a variety of protein-containing foods each day.)
Some ingested amino acids are used for protein biosynthesis, while others are converted to glucose through gluconeogenesis, or fed into the citric acid cycle. This use of protein as a fuel is particularly important under starvation conditions as it allows the body's own proteins to be used to support life, particularly those found in muscle.
The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day to keep from slowly breaking down their own tissues (Not just to help you lose weight or gain muscle). That's just about 8 grams of protein for every 20 pounds of body weight.
First, chicken, beef, fish, beans, or other high-protein foods slow the movement of food from the stomach to the intestine. Slower stomach emptying means you feel full for longer and get hungrier later. Second, protein's gentle yet steady effect on blood sugar avoids the quick, steep rise in blood sugar and just as quick hunger-bell-ringing fall that occurs after eating a rapidly digested carbohydrate, like white bread or baked potato. Third, the body uses more energy to digest protein than it does to digest fat or carbohydrate.
One of the most critical times to ingest some protein is right before workouts. Whey protein powder mixed in water is always a good preworkout choice because of the rapid digestion of whey and excellent concentration of branched-chain amino acids. This allows these important aminos to get into your system where they can be used during the workout to prevent muscle breakdown and enhance recovery and growth. There's another reason to go with whey before workouts — it contains peptides (short protein fragments) that enhance blood-vessel dilation, which allows for greater blood flow to exercising muscles. This promotes the delivery of nutrients (such as amino acids and glucose) and oxygen to muscles during exercise, which is critical for energy during the workout and for recovery afterward. This enhanced blood-vessel dilation may also better maintain your blood pressure as you age and can reduce the risk of cardiovascular disease.
Drinking another protein shake immediately after workouts has been proven to be the best way to boost muscle protein synthesis at the most critical time of your training day, optimizing the muscle-building and growth process. Conversely, if you don't use the postworkout window to feed your muscles properly, you'll actually break down fibers rather than rebuild them, which isn't good for the metabolism.
Research also shows that consuming a protein shake at this time decreases delayed-onset muscle soreness, the discomfort you experience a day or so after a tough workout. A Georgia Institute of Technology (Atlanta) study found that subjects who ingested a protein and carb drink after a workout designed to cause muscle damage experienced more than 50% less muscle soreness than those who took a carb-only drink.
Anyway, its good for you... There is no evidence that I could find that showed or even suggests an adverse reaction by the body. Only good things, which when you're trying ot lose weight... I need all the help I can get.
One of the first things my trainer suggested to me when I first started working with one, was to ingest way more protein in my diet. The suggested amount was 1g of protein per every pound you weigh. I was very weary of this due to reports of high protein diets doing bad things for your body. Bad reviews of the Atkins diet plagued my mind. After doing some research this is what I found and it really eased my mind in getting in a lot of protein everyday.
Some of the protein you eat contains all the amino acids needed to build new proteins. This kind is called complete protein. Animal sources of protein tend to be complete. Other protein sources lack one or more "essential" amino acids—that is, amino acids that the body can't make from scratch or create by modifying another amino acid. Called incomplete proteins, these usually come from fruits, vegetables, grains, and nuts.
(Vegetarians need to be aware of this. To get all the amino acids needed to make new protein—and thus to keep the body's systems in good shape—people who don't eat meat, fish, poultry, eggs, or dairy products should eat a variety of protein-containing foods each day.)
Some ingested amino acids are used for protein biosynthesis, while others are converted to glucose through gluconeogenesis, or fed into the citric acid cycle. This use of protein as a fuel is particularly important under starvation conditions as it allows the body's own proteins to be used to support life, particularly those found in muscle.
The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day to keep from slowly breaking down their own tissues (Not just to help you lose weight or gain muscle). That's just about 8 grams of protein for every 20 pounds of body weight.
First, chicken, beef, fish, beans, or other high-protein foods slow the movement of food from the stomach to the intestine. Slower stomach emptying means you feel full for longer and get hungrier later. Second, protein's gentle yet steady effect on blood sugar avoids the quick, steep rise in blood sugar and just as quick hunger-bell-ringing fall that occurs after eating a rapidly digested carbohydrate, like white bread or baked potato. Third, the body uses more energy to digest protein than it does to digest fat or carbohydrate.
One of the most critical times to ingest some protein is right before workouts. Whey protein powder mixed in water is always a good preworkout choice because of the rapid digestion of whey and excellent concentration of branched-chain amino acids. This allows these important aminos to get into your system where they can be used during the workout to prevent muscle breakdown and enhance recovery and growth. There's another reason to go with whey before workouts — it contains peptides (short protein fragments) that enhance blood-vessel dilation, which allows for greater blood flow to exercising muscles. This promotes the delivery of nutrients (such as amino acids and glucose) and oxygen to muscles during exercise, which is critical for energy during the workout and for recovery afterward. This enhanced blood-vessel dilation may also better maintain your blood pressure as you age and can reduce the risk of cardiovascular disease.
Drinking another protein shake immediately after workouts has been proven to be the best way to boost muscle protein synthesis at the most critical time of your training day, optimizing the muscle-building and growth process. Conversely, if you don't use the postworkout window to feed your muscles properly, you'll actually break down fibers rather than rebuild them, which isn't good for the metabolism.
Research also shows that consuming a protein shake at this time decreases delayed-onset muscle soreness, the discomfort you experience a day or so after a tough workout. A Georgia Institute of Technology (Atlanta) study found that subjects who ingested a protein and carb drink after a workout designed to cause muscle damage experienced more than 50% less muscle soreness than those who took a carb-only drink.
Anyway, its good for you... There is no evidence that I could find that showed or even suggests an adverse reaction by the body. Only good things, which when you're trying ot lose weight... I need all the help I can get.
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