Thursday, December 27, 2012

January Challenge

So I decided to start this challenge because when I started my journey to fitness there were no real guides to help me as a beginner. There are a few things you need to get in order before you officially start.  You want to lose weight but starting seems like such a big deal. Well that is what this challenge is about, getting you set up to succeed.  We will do this challenge in 3 phases and each phase you will add something to your toolbox.

My recommendation prior to Phase 1:

1. If you have not been to the doctor in a year schedule an appointment as soon as possible.  Get a full work up make sure you have your cholesterol checked, blood glucose levels and thyroid levels.  Ask your doctor about how they see your weight affecting your health.

Phases 1.   January 1 to 10

1.    Go to the dollar store pick up some measuring cups and spoons.  Ultimately you would like to get a food scale but measuring cup and spoons are a cheap weigh to get started quickly.  From day one you will either weigh or measure  (both) all of your portions.
       Grab a cheap notebook or one you already have. You will from day one write down everything that you put in your mouth. No matter what it is, this for your eyes only.  Write down  the food and calories , pick a calorie point you would like to for a day, don’t go below 1200  a day!!!
     On day 1 weigh your self and measure your legs, arms and waist.  Pick a time of day that you can repeat   in ten days.  (Put the scale away and don’t touch again for 10 days!!!!)
       Look around your house do you have any work out DVD’s, do you have a gym membership you are not using. Shoot do you have sneakers or weights. Find the tools that you are ready have and use them. DON’T purchase anything new.  Commit to 30 minutes of cardio and 20 minutes of strength training six days a week.  Walk for 30 minutes, run get on the elliptical or do walk away the pounds.   For strength if you have weights use them I will post some work out guides for you to use.  If you don’t have weights use-canned food to start.   Track you exercise in the same notebook you use for your food.

Side note: many of you might be tempted to use an online sight to start. That is fine but what if you don’t have access to that sight all the time. Small notebook is easy to carry and you can keep it with you at all times.  The simpler this is the better it is.

5.     Go grocery shopping !!!  

a.     Shop for lean ,meats and fish shoot for 95 percent
lean or higher. If it’s only 90 percent lean, a 100-gram (about 3.5-ounce) portion of meat would still have 10 grams of fat per serving—not exactly low-fat. When buying poultry, choose breast (whole or ground) only.  Splurge on shrimp. This high-protein, low-fat, low-calorie option feels decadent, so pick up a shrimp cocktail ring., beans, fruits , vegetables, low fat dairy and  whole grains.   

b.     Low fat dairy,  don’t buy a brick. Cheese is way too easy to overeat if you’re faced with a big hunk of it. If there’s a block you love, take it to the deli and ask them to slice it into 1-ounce portions. Otherwise, look for string cheese. Buy nonfat greek yogurt but be careful not purchase the ones with lots of extra  sugar loaded in them. 

c.      Vegetables and fruit grab a rainbow. To get a variety of nutrients, try to include every color of the spectrum—red, green, orange, yellow, purple, white—in your diet. Shop on delivery day. Ask your grocer when the store receives produce. Fruits and veggies lose nutrients and flavor the longer they sit out in the air and light.

d.     Whole grains Try quinoa, bulgur, barley, and brown-rice pasta to add new elements to your menu. 

e.  Look at labels if you don't understand the ingredients then don't buy it. Shop the perimeter of the store.  look at fruits and vegetables as snack instead of buying 100 cal snacks or puddings.  

f.       Sit down and plan all your meals for 10 days.  Bag up fruits and veggies in snack bags and put them in a bowl in the fridge. That way you have snacks ready to go.  Pack you lunch  and snacks everyday that way you have control over what you are eating.  Look on pintrest , cooking light an eating well. You have some others but plan a menu so that you wont feel deprived.  That way you know what you will be eating for all of your meals

tip:  Every time I leave he house I grab a snack and throw it in my purse. I usually grab one for my entire family. It keeps us from snacking on fast food and junk. If you use nuts as a snack make sure you measure them!!!!!! 

So that is phase 1,  they say it takes 2 weeks to make something a habit , I am giving you 10 days to get it together before adding anything to your list.  Ready, set, get  off the couch!!!!

Phase 2 will be posted January 5, 2013!!!

Saturday, December 22, 2012

New Challenges

So I recently started cross fit and it is fun, I love P90X,insanity and running but sometimes it is hard to see how much you have progressed unless you do something different.

My WOD( work out of the day)




Grass hoppers

Slam balls

So I had to do a mobility work out, stretch, running then do each each exercise 21x's then 18 and so on.
I completed mine in 12:22 seconds.  Not bad for a girl who spent most of her life overweight.  I love this box and I cant wait to try new things.  I am excited to see what, is to come. I will share my vision board on new years eve.


Tuesday, December 11, 2012

Tis the season

This is a difficult season for me, I grew up with a grandmother who made the holiday season larger than life. I was used to going to her home and being surrounded by my entire family.  Regardless of what nightmare I was living with in my own home. I knew that time would be sacred, peaceful and safe for me.  Since her passing so much has changed in my life and I spend the holidays with only my husband and children.  In the beginning I would cook tons of food and eat till my hearts content, honestly filling my sorrow with food.

In recent years,  I have come to realize  that killing my self by over consuming food would not heal my heart. I decided to look at my little family as a blessing, they are my heart and home. I also made some hard choices and decided to deal with all the issues that kept me in solitude.  Exercise  has become a part of that healing process, running is a freedom for me from all the stress and history.  So this year as the holidays are in full effect, I ramp up my exercise routine and try to find new things to do.

I think that sometimes,  we as people tend to forget that everyone is not on the same path.   We are all on a different journey and may not be celebrating the same blessings. I have no idea, how many times I have been asked if I am going home for Christmas, my reply is yes I will be with my husband and children.  In the past, just that question would wound me and send me running to the refrigerator to  eat away my sorrows.  I am stronger now and I have the tools to choose a different ways to deal with stress and painful memories.

However, there are some people who don't have the tools to make the right choices yet. So as you walk around and spread the holiday cheer, really take the time to look into the eyes of the people you ask random questions.  This may not be their favorite time of the year.

As for me, I am rejoicing in making  new traditions and memories with my husband and children. I will never forget however to be mindful of others during this season or daily for that matter.

Tuesday, December 4, 2012

Road blocks or excuses?

So I got up on Monday and the weather was beautiful. I found myself upset because I felt like I had no where to run. I live in a location where sidewalks are scarce an lately that has become a bit of a hindrance to my running. I am bored with running the same routes and it seems like I am finding it hard to run the distance I desire with out looping the same places twice.

This would not be an issue but I get bored easily and boredom for me equals lack of motivation. So as I was having this conversation with myself. I realized mid thought that I was allowing sidewalks to become a roadblock to running. I seem to allow silly things to get in the way of meeting my goals. I am running a half marathon in march and I need to push my mileage up slowly to run that race successfully.

Why am I too good to run on grass, or in the bike lane? As long as I take off my Ipod and remain alert I can run anywhere in my neighborhood. So Monday I left my Ipod at home and hit the road, I am not sure how far I ran but I know that it was much farther than the 4.5 mile rut I had been stuck in.  I felt amazing after that run and removed the word can't from the situation.

In addition , the Weight Watchers center in my area is closed. They have community meetings that are at times that just don't meet with my schedule.  So decided I would set up a at work meeting on campus. It is more convenient for me and several other people that I  work with. Sometimes you have to create solutions  to your road blocks.