Day... 15?

 

Don't worry... I am still here & still working towards my goals. Life took over for a few days & I didn't get to blogging & I wasn't watching everything I ate but I didn't get too off track. That is what's important... that even if you get off track that you hurry & get back on. I am not striving for perfection & I know I will have my off days where I eat ice cream & skip the gym. But, my eye is still on the prize & I WILL accomplish my goals. I am enjoying the journey of changing my entire lifestyle. So, cheers to a few days off and an even bigger cheers to getting back into the groove!

 

What I Ate Today

Carbrite Bar {200 calories}

30 almonds {210 calories} & 2 tablespoons of natural peanut butter {200 calories}

1/2 cup cottage cheese {100 calories} & mixed berries {70 calories} & Asparagus {75 calories}

Oatmeal Protein Shake {280 calories}

Basil Pesto Tilapia {120 calories}, broccoli {25 calories} & Asparagus {50 calories}

 

 

Total Caloric Intake: 1330 calories {80 calories over my goal}

I went a little over my goal today but I ate super healthy & ate calories that really counted!

PS. I have been drinking TONS of water. About 1 gallon a day. :)

 

Exercise

5 minute warm up walk up walk

Ab crunch routine {200 crunches}

Shoulders & more abs {3 different shoulder workouts & 3 different ab workouts mixed}

Upper back {1 exercise}

Pecks {1 exercise}

10 minutes on the elliptical

{I got off work late today & was rushed}

 

 

Overall, good day! It was nice not to think for a few days but I definitely felt my energy levels fall and didn't feel 100%. Eating healthy & working out really makes a difference. Not only am I seeing a difference in the mirror but I feel SO much better!

 

Healthy Wishes,

Alex

Day 9

 

What I Ate

Celery {30 calories}, 2 Tablespoons Natural Peanut Butter {200 calories}

1/2 cup Cottage Cheese {100 grams}, Mixed Berries {70 calories}

1/2 Wasabi Burger {I don't like figuring this out right now}

26 Almonds {182 calories}

Brown Rice {150 calories}, Tuna {75 calories}, Mayo {100 calories}, Asparagus {75 calories}, 1tablespoon of EVOO {120 calories}

 

Total Caloric Intake: 1102 calories + 1/2 Wasabi Burger

{So I probably went over a little bit today} 

 

Exercise

12 minute HIIT on the Treadmill

Bicep & Triceps

15 minutes on the bike

{quickie today}

 

I really don't feel like blogging but for whatever reason, this is making me feel accountable so there ya go! Good night!

 

Healthy Wishes,

Alex

Day 8

What I Ate

 

Oatmeal {120 calories}, Coffee {0} Calories

1/2 Cup Cott. Cheese {100 calories}, 15 Blackberries {31 calories}, 15 Pecan Halves {150 calories}

Veggie Patty {160 calories}, Broccoli {50 calories}

Celery {30 calories}, 4 tablespoons of Natural Peanut Butter {400 calories}

 

Total Caloric Intake: 1041 {209 UNDER my goal}

I am not trying to stay under my goal, it is just happening. I never feel too hungry {only if I go longer than 4 hours between meals} but I am not starving myself. If it wasn't 11:15pm, I would go eat something right now just because I can. :)

 

Exercise

15 minutes on the elliptical

Shoulders & Back

12 minutes on the treadmill {HIIT Training}

Abs

7 minutes on the bike

{This was a good workout! I was sweating like it was going out of style!}

 

HIIT stands for High Intensity Interval Training. Basically, I start the treadmill at 4.0 and take the first 4 minutes to get to 6.0. Then, I sprint for 30 seconds at 8.5-9.0 and run for 30 seconds at 6.5. I do six sets {6 minutes}. The last 2 minutes are cool down.

 

Weigh In

Today marked one week & I weighed myself {See right side of blog 10.08.2012} and I lost 1.5 lbs this week! If I at least keep that up, I should be down 18 more pounds by the end of the year, totaling 30 pounds lost this year!! I can totally do this!

 

MOTIVATED!

 

Healthy Wishes,

Alex

 

 

Day 7

 

What I Ate

2 eggs {160 calories} 1/8 cup shredded cheese {27.5 calories}

In & Out Protein Burger {240 calories}, fries {395 calories}, Diet Coke {0 calories}

Veggie Patty {160 calories}, Broccoli {50 calories}

 

Total Caloric Intake: 1032.5 calories

{I am allowing myself one cheat meal a week. I am going to try not to eat something way out of control and I will try to stick within my calorie limit as well.}

 

Exercise

Today was my rest day so no exercise.

 

Healthy Wishes,

Alex

Day 6

 

What I Ate

2 Veggie Patties {320 calories} Broccoli {50 calories}

Starbucks Skinny Carmel Macchiato {140 calories} 

3 celery sticks {15 calories} 2.5Tablespoons of Natural Peanut Butter {300 calories}

{not in picture} Chicken {4oz, 110 calories}, Asparagus {75 calories}, 1/4 an Avocado {60 calories}

 

Total Caloric Intake: 1070 calories

{I am allowing myself one treat a week... hence the Starbucks. I was surprised how low the calories were in it & it had 11 grams of protein?!?!}

 

 

Exercise

Since I did so much cardio the night before, today I just warmed up for 10 minutes on a bike, did lower body weights and crunches.

 

Healthy Wishes,

Alex

Day 5

Exercise

30 minutes on StairMaster {405 calories} 30 minutes on the bike {262 calories} 30 minutes on the elliptical {339 calories} 15 minutes on the treadmill {164 calories}

I didn't do any weights today, I just focused on cardio.

#beastmode



 

Foods I Ate

 

3 small celery sticks {30 calories} & 2 1/2 tablespoons natural peanut butter {300 calories}

30 almonds {210 almonds} & 1 green apple {130 calories}

3.5 oz. Salmon{165 calories} & grilled veggies {58 calories}

Half a Cafe Rio Shredded Chicken Salad {Approximately 425 calories}

 

 

Total Caloric Intake: 1381 calories

 

Today was great! I was a little nervous about going to Cafe Rio... worried I would eat too many calories & overeat but it was fine. It is amazing how many calories are in one meal! I have been able to eat an entire Cafe Rio salad in one sitting... that is over 900 calories! Not a big deal if you don't eat alot throughout the day but that takes up most of a full days caloric intake! It also slows down the metabolism if you don't eat through out the day so saving most of your caloric intake for one meal is not good.

I also spent some time at my family's homes...Oreo's, twinkies, tootsie rolls, fudge pops, ect at my parents & my brother made an ice cream latte in front of me. Surprisingly, it wasn't hard to say no. Because I am so dedicated and already have my mind made up that I am not eating those foods on a regular basis, I don't have to think about it.

 

Healthy Wishes,

Alex

Day 4

 

Food I Ate

 

McDonald's Oatmeal {290 calories}

Iceberg Wedge Salad {187 calories}

Artichoke Salmon {560 calories}

2 Veggie Patties {320 calories} Broccoli {30 calories}

 

{I estimated on the Iceberg Wedge Salad and Artichoke Salmon. You really have to break things down when you don't make it yourself.}

 

Total Caloric Intake: 1387 calories

 

Exercise

{I was not feeling it today so my workout was weak.}

Shoulders, Upper Back

Arc Trainer for 10 minutes

 

Today I was dragging. After work I just wanted to go home so my workout was cut short. I went over my calorie intake goal by 137 calories... I blame the Salmon lunch. So good, so healthy but lots of calories.

 

Healthy Wishes,

Alex

Day 3

 

I would first like to mention that I was offered Oreo's and milk and said no! I sat and watched everyone eat them {including the dog} and I didn't cave! I thought about it but added up my calorie intake and knew I couldn't.

 

What I Ate

Oatmeal Banana Pancakes {first time and so good!}

I put a 1/2 cup of oatmeal in the blender. Blended it till it was milled. Added 4 egg whites and cinnamon. Cooked them like a normal pancake and added banana slices. I put 1 tablespoon of natural peanut butter on top. {363 calories}

 

Edamames {50 calories} Almonds {210 calories}

 

Turkey Pear and Apple Salad

1 cup shredded turkey {100 calories} 1/8 cup walnuts {90 calories} 1/4 cup apples {16 calories} croutons {20 calories} side of Honey Mustard Vinaigrette {31 calories} TOTAL: {287 calories}

 

Small hamburger patty {150 calories} Baked fries {160 calories} Corn on the cob {140 calories} Broccoli {25 calories}

 

Total Caloric Intake: 1385 {Over goal by 135... good thing I didn't eat Oreos. :) }

 

Exercise

12 minutes on treadmill of HIIT training

Abs {ground crunches and TRX bands}

Biceps & Triceps

Stairmaster for 20 minutes

 

Today was the first day I had cravings but I got through it. I need to stay dedicated and determined.

I got this.

 

Healthy Wishes,

 

Alex

 

Day 2

 

The Food I Ate

 

Oatmeal {150 cal} with Chia seeds {1/2 tbsp 30 cal} and one Banana {90 cal}. Black Coffee {0 Cal}

Chicken w/ Mrs Dash {4 oz, 110 cal} Spinach {20 cal} Boiled Egg {70 cal} Chia Seeds {1 tbsp, 60 cal} Oil & Vinegar {72 cal}

Almonds{30 pieces, 210 cal} Edamames {60 cal}

Salmon {4oz, 131 cal} Mixed Veggies{70 cal}

Veggie Patty {160 cal}

 

Total Caloric Intake: 1053 

{That is 197 under my goal. I didn't mean to stay that much  under but I am just not that hungry. Eating so often and eating healthy foods that metabolize slow is keeping me full}.

 

 

Exercise

 

12 minutes of HIIT (High Intensity Interval Training} on the treadmill

Crunches {I do my own routine including 250 crunches}

Assisted Squats with 50 lbs, Leg Press with 90 lbs, Single leg Squats, Leg lift, Calf Raises

 5 minute jog

7 minutes on the bike

{My legs were super sore so I didn't want to push it too hard that I wouldn't want to do cardio tomorrow}.

 

Today went well. No big temptations. Drank at least a gallon of water. My energy is higher, I am sleeping well and overall, I feel healthier.

 

Healthy Wishes,

Alex

Day 1

 

What I Ate

 

Oatmeal {150 cal}, Chia Seeds {60 cal}, Banana {90 cal}, Black Coffee with Stevia {O cal}

Cottage Cheese {100 cal}, Mixed Berries {70 cal}

Chicken {4oz, 110 cal}, Spinach {20 cal}, Italian 'spray' dressing {10 cal}, Boiled Egg {70 cal},

1/2 tbsp Chia Seeds {30 cal}

Tilapia {100 cal}, Egg Roll {180 cal}, Broccoli {25 cal}

{not in picture} Natural Peanut Butter {2 tbsp, 200 cal}, 2 celery sticks {25 cal}

 

Total Caloric Intake: 1240 Calories (that is 10 under my goal)!

 

Exercise

 

Cardio: I did 20 minutes on the bike {175 cal}, 12 minutes of HIIT training on the treadmill {175 cal)} & 20 minutes on the stair stepper {233 cal}. {total of 583 calories burned during cardio}

 

Weights:I did crunches, one ball exercise and plank. I also did shoulders and upper back.

 

All in all, day one was easy peasy. :) I never felt hungry and just knowing that I can't eat anything else, the thought of sneaking a bowl of cereal or toast before bed is not even an option.

 

I want to explain HIIT training and go into detail a little bit on my exercisers but my daughter won't sleep and we have to be up and out of the door by 7am. {mommy duties call}

 

Healthy Wishes,

 

Alex

 

 

 

 

 

Breakfast*Food Highlight*Weigh In

 

Here is to a healthy & happy 90 days!

 

Oatmeal {150 cal}, Chia Seeds {60 cal}, Banana {90 cal}, Black Coffee with Stevia {O cal}

 

My goal is 250 calories per meal {5 meals per day} so the next meal I eat will have to be less calories.

 

FOOD HIGHLIGHT: CHIA SEEDS

 

I was recently introduced to Chia Seeds via a girl I follow on instagram. They are packed with Omega-3, protein, antioxidants and fiber. They don't have any flavor and can be added to anything.

1 serving: 1 tablespoon {60 calories, 3g protein, 5g fiber and 2.5 Omega-3}

What an easy way to add some extra nutrients to a meal!

 

WEIGH IN:

 

Since today is day 1, I jumped on the scale to see how much I weigh. I am not too concerned with how many lbs I am but it is a good weigh to measure part of the success. The scale and I weren't getting along... not because I didn't like the number but because he kept giving me different numbers. I probably weighed myself 20 times! So, after I got it to say the same number a few times in a row, I decided to go with that. So, Day 1 of this 90 day challenge, I am at 168.7.

Prepping Food

 

 

 

 

Tonight I prepped some food for the next few days.

 

Almonds (30 per serving, 7 calories per almond)

Cottage cheese (half a cup)

Chicken (4 oz., sprinkled with Mrs. Dash, baked at 350 for 40 minutes)

Tilapia (fried in olive oil)

Natural Peanut Butter (2 tbsp per serving)

Boiled eggs

Celery

Boiled Edamames

Frozen Berries (1 cup, left to thaw in fridge)

Steamed Broccoli

Bananas

 

I will also eat oatmeal, protein shakes, sweet potatoes and a few other items but these portioned out foods will help me to always have something to grab and go!

 

Healthy Wishes,

Alex

90 Days till 2012

Tomorrow is Monday October 1st {First of the week and first of the month... best time to start some healthy goals}! I also have 3 more months to attain my 2012 goals so it is time to pick up the pace & sprint to the finish line!

I have made HUGE improvements this year. I ran my first half marathon, I have lost 10-12lbs (I will weigh tomorrow), I eat healthier and exercise 5-6 days a week. So far, so good. But I have hit a wall and no matter how much I exercise, I can't seem to get out of this 3 pound range. So, here is my plan for the next 90 days:

10 Goals to Attain my 2012 Goals

1. 5 meals per day, 250 calories per meal
2. 1 gallon of water (minimum) per day
3. No added sugar (less than 6 grams per day, except from fruit)
4. No flour
5. No Diet Coke
6. Sleep 7 hours per night
7. 60 minutes of cardio, 5 days per week
8. 30 minutes of weights (minimum), 5 days per week
9. Integrate HIIT training into workouts (I'll explain this in another post)
10. Yoga 2x per week.

And document everything!

I am excited for these last few months of 2012. I will do my best to post workouts, recipe ideas and other tid bits of knowledge I learn along the way.


Healthy Wishes,

Alex

Excuses...excuses

So, I haven't blogged since FEBRUARY! I have been going back & fourth on which excuse to use but I thought I would give you my top 3:

1: So, I ran my first half marathon. Good, right? I ran it in 2 hours and 5 minutes, averaging 10 minute miles! :) But guess what happened after... I got tendinitis. Painful, to say the least. It took me over 6 weeks to get my stubborn self to the doctor and start physical therapy but I am in the midst and feeling much better.

2: During the above, I became the Pool Manager at my work. Did I mention I found this out 2 weeks before it was supposed to open? So, I have gone from working 40 hours to 55 hours a week and time is not on my side right now. Who has time to exercise after working 15 hours in day? Did I mention I am a single mom?

3: I have been on a Diet Coke binge and I have been thoroughly enjoying it. (Free Diet Coke at work... working over 10 hour days...yeah, that is a lot of Diet Coke).

Excuses are for the birds and I need to get my ducks in a row and my ass on a treadmill!

So, here is to revamping this blog and creating a fresh start! I still have over 4 months to accomplish my 2012 goals so I best be gettin' to work!

This all came about during a canyon drive with my Auntie this past weekend. We were driving home from our family reunion and we were talking about a few health challenges she is going through. So, I suggested she and her daughters, my mom and any other women in our family who wanted to meet once a week with weekly goals and motivate each other to become healthier women! We all shared our goals tonight and the following are what I committed to:

1: Give up sugar (less than 6 grams a day)

2: Give up flour

3: No more soda

4: Drink a gallon of water a day.

5: Exercise 5 days this week for 60 minutes

This will be a challenge, to say the least. But my body needs this! I need a cleanse to get out all these toxins! So, here we go! This is me, RECOMMITTING to be FIT!



The lbs

{Weigh In}

I am not sure if I weighed in last week. If I did, I did not record it. But, I weighed in this morning {which I do on Monday mornings, first thing in the morning, after I use the restroom}. And today I weighed in at 175.4. That is a loss of 1.7 pounds since my weigh in a week and half ago!

Progress might be slow but I want to do this the healthy way. I want to educate myself as I go and learn from my mistakes. I lost about 4 lbs the first month. I was a little disappointed but my mom made a good point. She said, "Just imagine if you lose 4 lbs a month for 6 months. You are making progress." I just need to keep with this. I will have my good weeks and bad weeks. I am sure I will lose a lot one week and slow down another but what is most important is I am losing and I feel great!

Healthy Wishes,
Alex

cal-or-ies

Here is the best definition I could find for the word calories:


Okay, out of all seriousness, calories are little buggers. They restrict the foods I can eat, make my workouts longer & harder and well, determine if I am going to lose this weight! So, what exactly is a calorie?

cal·o·rie
(kl-r)
n.
1. Abbr. cal Any of several
approximately equal units of heat, each measured as the quantity of heat
required to raise the temperature of 1 gram of water by 1°C from a standard
initial temperature, especially from 3.98°C, 14.5°C, or 19.5°C, at 1 atmosphere
pressure. Also called gram calorie, small calorie.

Come again? The definition of a calorie can seem a bit, confusing? So, what is important to know about calories and how it will affect weight loss and in the future, weight maintenance.

I have found that there are two numbers that are imperative to understand while on the journey of weight loss. The first is my BMR. BMR stands for basal metabolic rate. This number is the number of calories that your body needs to function at the most basic level {it is what you would burn if you laid in bed all day}. It is easy to find a BMR calculator online, or for all you mathematicians out there, here is the formula:

Women: 655 + (4.35 x weight in lbs) + (4.7 X height in inches) - (4.7 X age in years)

Men: 66 + (6.23 x weight in lbs) + (12.7 x height in inches) - (6.8 x age in years)

{Yeah, just google BMR calculator}

My BMR is 1602 calories. This is what I could eat if I wanted to be lazy all day and maintain my weight.

So, what is my calorie intake goal if I want to lose weight?

Next, I went to myfitnesspal.com. It calculated my net calorie consumed number {this is how many calories I can eat - how many calories I burn}. Given my height, weight and age, it gave me a total of 1270 calories per day, burning 2,320 calories per week, 386 per day. If I add the 386 calories to my net total, it gives me a grand total of 1656 calories per day {pretty close to my BMR, right?}

Are you still with me? So, with all this mumble jumble and if I round numbers to make it easier, I can eat about 1600 calories per day, as long as I burn a minimum of 400 calories during exercise.

Why did I rant on and on about calories? Well, that is the ONLY way to lose weight! There are no magic pills or shots. Diets do not work. There is no magical drink or super power food. It is all about CALORIES! Jillian Michaels said,

"It's mostly true that a calorie is a calorie is a calorie. The difference between eating 1,500 calories of Oreo's and eating 1,500 calories of chicken is fairly minimal in terms of actual weight gain...."

Obviously there is a little more to it when you're looking to get into the best shape of your life and understanding metabolic rates and macronutrients. But after all this calorie talk, I think I need a brain break.

I have been trying to avoid doing a food journal but I don't think that is an option anymore.

Healthy Wishes,

Alex

fav.CRAVE.rave

Since I started this new health kick, I have started to fall in love with cooking again. I am figuring out how to organize my time wisely and cook one time for multiple meals. I have come up with easy, on-the-go snacks, but there is nothing like a good ol' home cooked meal. Here is my current fav:


Avocado Chicken Parmigiana

{Did I mention I LOVE Avocados and will eat them with anything?} Anyways, this meal is easy, quick, healthy & the the left overs taste good too! :)

Tonight, I made it with brown rice & asparagus. The brown rice takes 10 minutes and I just put Olive Oil and S&P on the asparagus and threw it on the same pan as the chicken when it went back into the oven for the last 10 minutes.

Here is the link to the recipe & step-by-step instructions (Doesn't get easier than that folks!):

http://ellenaguan.blogspot.com/2011/11/avocado-chicken-parmigiana.html

Healthy Wishes {and good eating!},

Alex

Ah-ha

About 5 1/2 weeks in and I am feeling better than I have in years! I am taking this journey one day and a time. I am truly trying to learn from my bad habits and past mistakes so I can make this a lifestyle change.

Today (Saturday) I went to the gym with my cousin Dani, who has a B.S. in Exercise Science, is a NASM Certified Personal Trainer and has been an athlete her entire life. We decided to do some circuit training, inspired by Jillian Michaels.

Today's Workout:
1 Mile Warm Up (8.57 minutes)
Scorpion Pushups, Dumbbell Flys on Body Ball with Crunches, Leg Extensions, Jump Squats, Decline Dumbbell Presses, V Cable Flys, Squat Thrusts, Side Lunges, Close Grip Push-ups, Plank-ups, Jump Squats, One-leg squats, Military Shoulder Press, Wood Choppers, Knee Tuck Jumps, Static Lunges with Lateral Shoulder Raise, Reverse Crunches, Hanging Abs with a twist.
Finishing with 30 second sprints (5 in 5 minutes)

Ouch. I love it and hate it at the same time. She let me borrow her book, 'Making the Cut,' by Jillian Michaels. I started reading it today and surprisingly, I found a few things in there not only about the physical body but also about the mind & soul.

...There are three steps involved. The first is imagining your goals...

...The second step is adopting a positive attitude and having faith in your ability to achieve those goals. Everything in the universe is energy and information., including your belief system. On a quantum mechanical level your body is no different from the body of the universe. By choosing to change the energy and information within your own body, you change the energy and information around you, thus causing things to happen...

... The third step is actualizing your goals...

That second step stuck out to me. By choosing to change the energy and information within your own body, you can change the energy and information around you... Now, this is something I have always believed in. It goes hand in hand with Karma. Karma dictates that our thoughts and actions affect our destiny. This things play a huge role in my spiritual self but I have never used these thoughts to reflect my physical goals. (Big ups Jillian Michaels)!

Change your thoughts & change your world... mind body & soul.

Healthy Wishes,

Alex

P.s. Weigh in on Monday. Wish me luck!

Month 1... Done!

Okay, lets be honest. Blogging about the good stuff is great! Blogging about the setbacks? Um, not so great. But I want this to be a real & honest journey. I so wish I could be writing that I am right on track & I am doing perfectly. But that is not reality. Losing weight is hard. With all these fad diets, pills, shots, 5 min abs, lose 10 lbs in 48 hours, ect, ect, ect, our society is creating false hope for people & thus, only contributing to the obesity and 'out-of-shape' epidemic.


I weighed in the other day on my 1 month mark.

The positives: I lost 3.6 lbs!

The negatives: My goal was 8 lbs.

Here are my thoughts:

This isn't the Easy Highway, Honey!: I really thought this would be easier. I started exercising 3-5 times per week, eating a little bit better, drinking more water. Now, these are all great but it just isn't enough. If I was wanting to maintain my weight, I think the steps I have taken would do just that. But I am trying to lose this weight.... forever (Unless I ever decide to get get preggers again. Not like I planned the first one but you catch my drift).

What do you mean when you say stricter diet?: I have made huge changes, massive! Okay, maybe not massive. I really thought that with all my exercising, I could allow myself a few unhealthy meals a week. Sorry Sista! Eating sweets and snacks late at night was easy and the weight just grew on my hips without a worry but it is going to take some work to get these lbs off my not so flat abs.

Let the positives push you & the negatives motivate you: I started January, running or biking for 30 minutes in the cinema room at Gold's Gym. Today, I ran 6 (that was not a typo), 6 miles in 55 minutes in the main cardio area and finished my workout with 15 minutes of abs! Can you say improvement! I am so proud of myself! I have NEVER, even in my best of days, ran 6 miles straight! Okay so maybe I have room to learn and I still have a lot of changes to make but I am going to pat myself on the back for that one.

What goes up, must come down... but can go back up?: At one point this month I weight 174. That was a 6.7lb loss! So how did I gain back those 3? Hmmm... maybe my scale is broken? Look, I had a few weeks that were better than others. Now I just need to learn how to keep the good ones going continually.

Time is on my side: 1 month down and 5 to go (till my 6 month mark). I still have plenty of time! I got this!

So, as I continue this journey to a healthier (and sexier) new me, I can say at 1 month, I am proud of myself for how far I have come and am ready to learn from what didn't work in month 1 and make some changes for month 2, so I can get those lbs down a little more.

I have been trying to lose this weight for over 4 years... this is it... I feel it.

Healthy Wishes,

Alex

Moderation Tip

It is all about portion control! One thing that has helped me a lot thus far is having measuring cups and spoons readily available to measure portion sizes.

When making things like oatmeal, cottage cheese & fruit, peanut butter or even eating a sporadic treat, being able to measure out a portion has and will help me to count calories and has taught me more about portion controlling. If you are going out, slip them into a plastic baggy so you can measure out dressings, sauces and other foods to help you so you don't over eat! A little bit really does go a long way! :)

I went and bought an extra set of cheap, but cute, plastic measuring cups & spoons at Target. No way was I going to pack around my William & Sonoma measuring cups!

Healthy Wishes,

Alex

Still Going!

It is February! I started this journey almost 1 month ago....eeeek! In 4 days, I will weigh in to get my monthly weight loss, and to be honest, I am a little nervous. My weight has gone up & done this month. I lost over 4lbs, gained a pound, lost a pound, gained two pounds, lost one pound... COME ON! Lets be honest, this is harder then I thought but I am NOT giving up!

Positives This Month

I have been working out 4-5 days per week!! I started working out in the Cinema Room at Gold's Gym. It is dark and no one pays much attention to other people so this was perfect, as I was just getting started. Tonight, I ran in the regular cardio section. :) I am getting in the groove of things. I feel confident and to be honest, I don't care what people think. I am doing this for me! I started this month running 2 miles and Saturday, I ran 5.5 miles in 54 minutes! I still got it! I have always been a runner and it is something I pick up easily but the extra weight is making it a little harder. I can't wait till I am a little lighter and a little faster.

I have also been getting more comfortable with weights, TRX bands and doing circuit training. It is like riding a bike: You can go years without riding a bike but you can jump back on, may be a little wobbly at first, but you can still ride.

Water Water Water! I have been drinking tons of water! I have had an occasional Diet Coke but I have made it a habit to always have a water bottle on me.

Things to Work On

My diet has improved immensely but I still have a lot of improving to do! I did think this was going to be easier so I gave myself one too many free meals. I have been exercising so much more so I kind of figured it would balance out. I need to pay more attention to calorie intake, which has been hard me.

I need to add variety to my diet! I have been eating healthier foods but I am getting bored with the options. I need to try new recipes and get creative with my snacks.

I need to blog more! Life has gotten the best of me and I have been super busy. But this is a priority and I need to keep it that way.

Losing weight & getting in shape is all about the basics: Eat a healthy, balanced diet and exercising. There is no magic pill or shot. A 'Quick Fix' will only lead to quick weight gain. I have made great progress this month and it only gets better from here! I am feeling motivated and ready for this new month!

This month is all about the 4 'D's: Dedication, Desire, Determination and Devotion.

Commit to be Fit 2012

Healthy Wishes,

Alex

2 1/2 Weeks

Well, I am getting good at this blogging thing but I am not so good at writing down everything I eat and counting every calorie. I have been doing good at eating a healthy , balanced diet and I do like having a general knowledge of how many calories I am eating but lets be real, I am not doing an exact write up everyday. My weight loss/gain and body composition will be the detector if I need help, So, unless I gain weight, I am not going to write down everything I eat.

This past week was great! I worked out hard, running 5 miles one day! I ate an overall healthy diet, drinking TONS of water. I am feeling good, with lots of energy.

This week I want to step it up a little bit more:

Workouts:

5 days, 1 hour & fifteen minutes each workout with 45 minutes (minimum) cardio & 40 minutes weights. {Monday: Biceps/Triceps Tuesday: Shoulders/Back Wednesday: Lower Body Thursday: Biceps/Triceps Friday: Shoulders/Back Saturday: Insanity Plyometrics Cardio}

Diet:

No Soda

No Treats

5 liters of water a day

No eating after 6:30pm

No carbs after 3:00pm

Stay in between 1200-1500 calories

It has been 2 1/2 weeks into this crazy adventure and regardless of my weight, I am feeling great. I have more energy, my hair and nails feel healthier and I have never been so motivated!

Ready to get my body back!

Healthy Wishes,

Alex

Moderation

The good:

Yesterday I did Insanity's Cardio Plyometrics and today I am so sore I can't move.
I did not have chocolate or Diet Coke for one week.
I have been drinking tons of water all week.

The bad:
I had pizza for dinner (with a side salad).
I drank 1 can of Diet Coke with that pizza.
I had brownies & ice cream for dessert.

The Ugly:
I weigh in tomorrow morning.

Observations:
My moderation is on point! During NFL season, Sundays are all about football. So, today I have been at my parent's home, watching games with my dad. My mom picked up pizza for dinner. I decided I would allow myself one piece. No seconds. After eating my pizza and salad, I was full. My mom than told me she was making brownies. Since I have been so good, I decided to allow myself one piece (with a small scoop of ice cream). No seconds. I was satisfied. In the past, I would have gone for more pizza & brownies. Because I drank that Diet Coke (and a little bit of coffee with my brownies), I am chugging water for the rest of the night. When I get home, I am going to do a 30-45 minute workout and revamping for the new week.

I am not dieting. I am not trying to lose weight fast. I am making a lifestyle change.

Healthy Wishes,
Alex

Motivation

{Thoughts going through my head after I get my daughter down for a nap}

It is Saturday... my day off.
It is raining... I just want to snuggle up and read a book.
My daughter is sleeping... I could get so much done.
One day off won't make or break me... I'll just work out tomorrow.
Yes, I will just Pinterst and relax

{I notice this cute little outfit...}

{It dawns on me..}

I have this exact outfit in my 'skinny bin'. A tank that is identical (except green stripes), cropped jeans, silver Toms, a brown belt, white watch, necklace....

I can do this! I am determined to be able to fit into that size small tank, size 6 jeans!

I rummage through my workout dvds, pop in Insanity Cardio Plyometric and 45 minutes and lots of huffing & puffing later, I am done.

Feeling so good.

It might take 6 months to do it but it will be worth it!

Healthy Wishes,
Alex

I think I can... I think I can... I did it!

5.12 miles, 52 minutes, 720 calories. I did it.

As I started my run today, I was ready to push it. I had already set the bar last week; I ran 4 miles in 40 minutes. {I can't get worse, right?} So, I pushed myself to run those 4 miles. Once I got there, I realized I could go further. So, 5 miles was the goal. I ran my little heart out. It hurt... alot. But I DID IT! I was so proud of myself. I have not ran 5 miles in, ever? I finished my workout with a 20 minute ab workout.

Is this really it? Am I finally going to lose the weight I have been wanting to lose for 5 years?

I have been eating so healthy. Temptations are not that bad and I am feeling great. I have a long way to go but treating my body right feels oh, so good.

So why now? Why is this go-around different?

I think it is because I am truly happy. I am not trying to lose weight for anyone or anything. I am wanting to create a healthy lifestyle & feel more comfortable in my skin. I am doing this for me.

I heard a quote the other day that has been running through my mind:

"Change your thoughts and change your world."

This statement couldn't be more true. Having positive and happy thoughts about myself and life has been a motivation to creating a healthier me!

Healthy Wishes,
Alex

h20

Recap Yesterday:
Here are 10 guidelines to reach my goal in 6 days:

1: 5 liters of water a day! CHECK
2: 45 minutes of cardio a day! CHECK
3: 15 minutes of weights a day! no check :(
4: NO SODA! CHECK
5: No eating after 6:30pm! NO EXCEPTIONS! CHECK
6: Eat every three hours. CHECK
7: Record all food intake!CHECK
8: Stay under 1200 calories! Not really sure but I was in the ball park!
9: No chocolate. CHECK
10: Blog every night. Im doing it now.

Yesterday was great. Drinking this much water has me running to the lady's room all day. So grateful I work literally 10 steps from a ladies locker room. I am feeling good; wishing results were faster but being patient. I know this will take time. I want to lose weight and feel sexy but I also want to make a lifestyle change.

To track my food, I am using fitnesspal.com. Somethings are hard to record (ie. salads), but I do my best.

I didn't do my 15 minutes of weights yesterday so if I have the time, between work and picking up my daughter from daycare, I am going to try to do 30 minutes today to make up for it.

I am only into my 3rd week of this challenge and I feel good. Even though I have only lost 4 pounds and have only made small changes, I can feel the difference.

Is this really it? Is this the time that I am actually going to stick with it and lose the weight? I think so!

Healthy Wishes,
Alex

You lose a little, you gain a little.

I have been a SLACKER! I have not blogged in a few days but I still have been healthy... okay, healthier. So, let me bring you up to speed.

Let's talk weight. I did my weekly weigh in this week {Monday} and to my dismay, I GAINED 1.1 pounds. What? How could this happen? I might not be perfect but I have made a hell of a change. Hmmmm...

Here our my thoughts:

The Negatives:

I had a little bit of a cheat weekend. I went to the Jazz game and I am a true believer that a sporting event goes hand-in-hand with a Hot Dog and Diet Coke. It is what it is. It was my boyfriends birthday, so of course we went out to eat & I had a "I am going to just enjoy my man and this meal," meal.

I did not work out on Friday.

I ate late a few nights (past 6:30pm).

I didn't count calories as well as I should & did not keep record of my food intake.

The Positives:

I worked out 6 days!

I ran 4 miles, in 40 minutes, burning 500 calories on Saturday!

I drank tons of water & only drank two diet cokes.

I made healthy dinners & even though I did not record my food intake, I did eat overall way healthier! Lots of fruits & veggies!

Overall thoughts:

I NEED TO WORK HARDER!!!

Even though I gained 1 pound this week, I have still lost an overall of 3.6 pounds, thus far. So, I am going to stick with my original timeline and give myself the goal of losing 2.4 pounds (174.7bs) by Monday.

Here are 10 guidelines to reach my goal in 6 days:

1: 5 liters of water a day!
2: 45 minutes of cardio a day!
3: 15 minutes of weights a day!
4: NO SODA!
5: No eating after 6:30pm! NO EXCEPTIONS!
6: Eat every three hours.
7: Record all food intake!
8: Stay under 1200 calories!
9: No chocolate.
10: Blog every night.

It is time to put the petal to the metal.

Healthy Wishes,
Alex

Slowly but Surely

I have had a busy last couple of days so I have not blogged but I am still a-go-go!

After work today, I went to the gym to do my 35 minutes of cardio. I was feeling sluggish so I started my run off with a jog at 5.5, mixed with a walk at 4.0. As I got closer to 35, I started to think about how I ran 3 miles in 35 minutes just the other day. I felt like I had already set the bar. So, as I approached 30 minutes, just passing the 2 mile mark, I decided to beat that 35 minutes. I started running at 6.5-7.0. I had 5 minutes to finish that mile! At 34.30, I made it. I finished my cool down and the above picture was my total. It felt good that I pushed myself.

Dinner was delicious tonight. Hamburger patty, tomato, avocado and a black bean corn relish. However, I had a sweet tooth so after my meal, I had a very chocolaty glass of milk (the only chocolate I have in the house). And I did have a bowl of cereal at 9:00pm. (not good). One step & day at a time.

Healthy Wishes,
Alex

Run Run Run

Run: 35 minutes 3.0 miles
Total (with cool down): 40 minutes 3.30miles


Feels good.

Healthy Wishes,
Alex

Week 1 Weigh In

It is the moment of truth. My goal is 2 lbs a week. Starting weight was 180.7. After week one, I weigh.............

I LOST 4.6 LBS! I am so proud of myself. I did not start some crazy diet or start exercising like a mad woman. I simply made a few, very attainable, goals for the week & I lost more than my goal! I ate Cafe Rio & had brownies and ice cream one day. It was all about moderation & balance. I feel because I did not go 'cold turkey' on anything (besides Diet Coke), I was satisfied eating smaller amounts. I also listened to my body. When my body was full, I stopped. Easy Schmeezy!

So, onto week 2. New week, new goals. I think I did pretty good last week so I will add on to those goals:

Drink 4.5 liters of H20 Daily (I added a half a liter to last weeks goal).

No eating after 6:30pm. (I did great with this & I feel a difference!)

Allowed 2 Diet Cokes this week! (I didn't drink any last week & feel the craving)

Do 35 minutes of cardio excercise, minimum, each day but Sunday (I added 5 minutes to last weeks goal).

Do 15 minutes of weight (non cardio) 3x this week.

Eat breakfast daily but not just oatmeal (I did good last week but need to switch it up so I don't get bored).

Eat under 1500 calories daily.

Write down EVERYTHING you eat (I didn't do so well at this last week but it does help).

Only eat sweets 2x this week (I did good on portion sizes last week but need to kick this sugar addiction).

Taking it week by week is so much better than setting goals for the year. I am able to switch it up, give in to a few cravings, learn how to listen to my body & make a lifestyle change. So, wish me luck! I feel motivated and amped for the week so here we go!

Healthy Wishes,

Alex

It's not you. It's me.

Sunday morning... I just at my 180 calories of Oatmeal & had a coffee in which I decided to 'treat' myself by adding cream & sugar (I normally drink it black), watching the Food Network Channel thinking about....food. What will I make for lunch & dinner? Should I go marinate something right now? Should I go to the grocery store? Food this, food that.

No wonder our country is in an obesity epidemic; our busy lives our controlled by food. Think about it: On a daily basis, our schedules our all about food. Eating or planning breakfast, lunch breaks at work, snacks through out the day, planning, making & cleaning up dinner. Do you eat out? Do you stay in & cook?

Special events in your life? Graduations, birthdays, weddings, funerals... food, food, food.

Comfort? Ever turn to a big bowl of ice cream when you had a bad day?

Rewards: You had a good day & ate healthy so you reward yourself with a big ol' brownie or Diet Coke?

Diets: Everyone has tried at least one diet out there, right? I bet most have tried a detox. Diet pills, diet shots, diet drinks.

Holidays: Valentines Day=Sugar Cookies. Easter=Cadbury Eggs. 4th of July= BBQs. Halloween=Candy. Thanksgiving= Duh. The ENTIRE month of December, no matter what you celebrate=Family Dinners, huge buckets of flavored popcorn, red & green M&Ms, Peppermint Bark, ect, ect, ect, ect....

Food is everywhere!!!! Could you imagine if we lived in the days where you had to hunt for all you food or gather all your greens? Could you imagine eating so damn much?

As I make create a healthier lifestyle, I think it is imperative I analyze my relationship with food. It is important to listen to your body. Our bodies are so amazing! They tell us what we need & want, when to go & when to stop. We just need to listen.

I have created bad habits so I need to re-train myself to listen to my instinctive ques.

Here is to a new relationship with nutrition & me controlling my world.

Old eating habits: It's not you, it's me.

Healthy Wishes,

Alex

Here is a recap on day 2 & 3

Day 2
I am going to drink 4 Liters of H20 a day. CHECK!
I am not going to drink any soda! Zip. Nada. CHECK!
I will not eat after 6:30PM. (Late night eating is REALLY hard for me to avoid) CHECK!
I will write down everything I eat & do my best to count the calories. (under 1500) CHECK!
I will eat breakfast everyday. CHECK!
I will do 30 minutes (minimum) of exercise a day. CHECK!

Recap on Day 3. {Didn't go so well}
I am going to drink 4 Liters of H20 a day. CHECK!
I am not going to drink any soda! Zip. Nada. CHECK!
I will not eat after 6:30PM. Kinda CHECK! Ok, it was 7:30PM tonight.
I will write down everything I eat & do my best to count the calories. (under 1500) ummmm...
I will eat breakfast everyday. CHECK!
I will do 30 minutes (minimum) of exercise a day. no check. :(

I woke up on the wrong side of the bed today. I had a hard time getting up & going, thus being late to work & not packing food or gym clothes. My diet was not the best. Oatmeal for breakfast. I went out to lunch with co-workers & got a BBQ Chicken Pizza. Veggie burger, peas & a small side of pasta for dinner. But here is the kicker... I made sugar cookies with my daughter tonight & did eat a cookie (or two) and a little bit of the batter. I am not gonna lie, if I wasn't being so conscious about my food intake, I would have ate way more cookies. So, I still feel I have improved but I have so far to go. I was super proud of myself for not getting a Diet Coke at lunch & I have been drinking so much water! Because I was late to work, I had to stay late, which meant I did not have time to stop at the gym before I got my daughter. I definitely felt way more accomplished the past 2 days that I put in a little workoutn so I want to remember this feeling so I can avoid it. Just 30 minutes of cardio a day sure does make a difference. So, cheers to a new day tomorrow. 2 more days till I set new goals & (eek) weigh in. -Night

Day One

Recap on Day 1:

I am going to drink 4 Liters of H20 a day. CHECK!

I am not going to drink any soda! Zip. Nada. CHECK!

I will not eat after 6:30PM. (Late night eating is REALLY hard for me to avoid) CHECK!

I will write down everything I eat & do my best to count the calories. (under 1500) CHECK!

I will eat breakfast everyday. CHECK!

I will do 30 minutes (minimum) of exercise a day. CHECK!

I ate:

Oatmeal, yogurt & peaches, taco meat w/ corn & black beans, tuna fish, V8 juice and a Brazilian dinner consisting of chicken, rice, black beans, fruit and a half a roll. And last but not least, a half a piece of chocolate cake. I ate every 3 hours & nothing after 6:30pm! Today was a huge success!

Observations:

#1:I like not restricting myself. It makes it SO much easier. I added sugar to my coffee this morning but I measured out 2 teaspoons exactly (30 calories). I had a half a piece of chocolate cake after dinner and didn't feel guilty. I still ate a half a roll & I measured out 1 tablespoon of mayo with my tuna. I never felt hungry or too full. Being aware of what I am eating & making conscious decisions is making me feel better & helping me to stick to my plan. I will continue to make even better choices & will learn more about nutrition and my body but I am taking baby steps into a healthy lifestyle.

#2: I thought not eating late would be so much harder! But what I have learned about myself today is that my late night cravings are not because I am hungry but simply, they are comfort foods that I use when I relax. Who doesn't like to eat frozen Junior Mints in the tub? ;) Being aware of what I was consuming & why has really opened up my eyes to how much 'useless' food I have been eating.

#3: I love running in the Cinema room at Gold's Gym! I ran 2.71 miles in 34.17 minutes. I tried to keep a steady pass, as I want to take it slow. I didn't even think I would go that far.

Day 1 was great! I am going to have challenges & this is going to take awhile but it took more than one day to put the weight on... it will take more than one day to take it off.

Healthy Wishes,

Alex

Less Words, More Actions

I came across this and loved the last two lines: LESS WORDS, MORE ACTIONS. On the post below, I wrote what I wanted-what my goals are. That is the easy part. Anyone could say what they want. The hard part is planning how to achieve these goals and sticking to the plan.

It is day 3 into 2012 & I have yet to make a plan on how I will achieve these goals. Here is where my problem is: I think planning for 365 days overwhelms me. I am going to try something different. I am going to do a week at a time. Planning 7 days is alot easier than planning 365.

I have 5 days left in my first week & here is my plan to losing my first 2 lbs:

I am going to drink 4 Liters of H20 a day.
I am not going to drink any soda! Zip. Nada.
I will not eat after 6:30PM. (Late night eating is REALLY hard for me to avoid)
I will write down everything I eat & do my best to count the calories. (under 1500)
I will eat breakfast everyday.
I will do 30 minutes (minimum) of exercise a day.

I want to make a life style change. I do not want a quick fix, as I know it will bite me in my ass. We will see how these next 5 days go & we will go from there. 2 pounds a week to get to my goal in 6 months?? I got this!

Healthy Wishes,

Alex

Bring it on 2012

Happy New Years!! Last night, I rung in the new year with good friends, a few drinks & salty, high calorie snacks! Today I celebrated New Year's Day by drinking Diet Coke all day, eating enough chips & salsa to last all year & ended the evening with my fav, frozen Junior Mints. Ahhhh... the life. (mind you I spent the day in leggings with a stretchy waistband & over sized hoodie sweater) Today was relaxing...non stressful.

But at the end of the day, I know I am not comfortable in my skin. I think beauty comes in all shapes & sizes. I do not have a 'skinny' body. I will never be a size 0, 1 or 2 & I don't want to be. I want to be MY healthy. I want to be confident & comfortable. I am not going to set crazy goals that will only lead failure, which will only lead to more pounds & more mirrors to avoid.

So, after years of setting unattainable goals, I am ready to take the 'Turtle' route. Slowly but surely, I will get there.

So, 2012, be patient. Kick my ass yet let me learn as I go. Get me out of bed early & help me sleep at night. Help me to be confident now but push me to reach my goals. 2012... I'm bringing sexy back.

Here are my 2012 'Bringing Sexy Back' Goals:
Starting Weight: (eeeeeek) 180.7
Goal Weight: 135 (I want 130, I think 140 is a definite goal so I will meet in the middle)
*Lbs to lose per week: 2 lbs.
*Goal Weight Date: June 1, 2012 (6 months)
Starting Pant Size: 12 (okay...I am pushing 14)
Goal pant size: 6
*size 10 by: February 20, 2012
*size 8 by: April 16, 2012
*size 6 by: June 1, 2012
Starting shirt size: Large-X Large
Goal shirt size: Small
*size L by: February 20, 2012
*size M by: April 16, 2012
*size S by: June 1, 2o12

How am I going to do this you may ask? Not a crazy diet. I am not giving up Diet Coke 100%. I am still going to have an occasional late night treat. But I am going to WATCH MY CALORIE INTAKE (1200-1500 calories per day), I am going to EXERCISE DAILY (yes, I said daily). I am going to do yoga, pilates, run, jog, weight lifts. Mix it up. On the the days that I don't have time or maybe just don't feel like it, I might walk for 20 minutes. I just want to MOVE! :) I am going to eat a BALANCED diet. Protein, fruits, veggies, an occasional grain & starch, a treat here or there & even a good ol' drink! I am going to drink TONS OF WATER! Less Diet Coke and Coffee and water water water!!! And this blog will be my adventure & my accountability.

So follow me, criticize me, give me pointers. Eat with me, exercise with me, laugh with me & cry with me. WITNESS MY FITNESS!

Healthy Wishes,

Alex

PS. I would like to be able to do at least ONE pull up. Yes, just one. That would make me happy.