FITNESS Magazine - February 2011
Stairs --- Take every other step: You'll burn more calories - up to 90 extra an hour - than if you climb the stairs one by one. You will use bigger muscle groups when you skip a step.
Turn any flight of stairs into a mini workout.
- Stand at the bottom, tap your right foot on the second step, then bring it back down.
- Do 10 taps, standing up onto the second step with your left foot on the final rep.
- Alternate legs until you reach the top.
- Repeat for seven minutes.
To target your butt -- put your whole foot on the step so that your knee is over your ankle as you land; stay upright and try not to use the railing.
I wish I had a flight of stairs to try this out on! I guess I could use the stairs at the gym. Wonder what other's would think??
Walking --- Americans average 5,117 steps a day. This is way behind the Austrailians, who log more than 9,600 strides a day! I have my pedometer. My goal is to walk "at least" 6,000 steps a day. Most days... I make it!
Carb Cravings in Winter --- Carb cravings skyrocket in the winter.
- Munch on healthy carbs in the afternoon before the sun goes down to starve off a splurge.
- Eat low-fat, healthy carbs, such as sweet potatoes, oatmeal with a drizzle of brown sugar, and cinnamon toast.
- Try to eat protein, diary products and veggies for breakfast & lunch. Then, have a low-fat carb snack such as popcorn, soy crackers, or cereal in the afternoon.
- For dinner, opt for roasted potatoes, whole-grain pasta, black bean soup or veggie stew with barley.
- Avoid eating a lot of protein at dinner because that prevents serotonin from being made.
- Spend at least 20 minutes a day outside or near a bright window to amp up your serotonin.
I wondered why I was craving carbs so much!! These "tricks" may help!
Weight loss --- Follow a diet and exercise program that will help you drop 10% or more of your body weight right off the bat. If you can lose a lot of weight up front, the odds are better that you'll be able to keep at least some of it off for good. I am TRYING to drop that 10%, but it's soooooo hard!
Potassium --- It helps keep blood pressure stable, maintains your body's water balance and helps your nerves and muscles work properly. We need 4,700 milligrams a day. A banana will give you about 10% of your daily requirement. Incorporate more fruits, veggies and legumes into our diet.
Some of the best high-potassium options:
- a medium baked potato
- a 1/2 cup of cooked cannellini beans
- a small box of raisins
- an orange
I am glad that there are other options besides banana's. I am NOT a fan of them!
Broccoli --- It will keep your stomach healthy. The fiber it contains may boost your body's natural defenses against stomach infections.
Monday, February 28, 2011
Day 7 - New Start After the Weekend
Weekends are good, but I am also VERY guilty of falling off of that "get fit wagon".
I did good Saturday morning. As I said in my previous post, David and I biked 15 miles on the bike trail. It was wonderful!! But, the rest of weekend.... I wasn't so good with eating and exercising.
Yesterday, I had the "munchies" all day, and when that happens... I crave CARBS! Not good!
So..... today.... I ate my normal healthy breakfast:
1 whole grain English Muffin
1/4 tsp liquid eggs (like Eggbeaters)
a little bit of shredded cheddar cheese - 2% milk
Of course, I had my two cups of coffee, but I used my sugar-free creamer.
Not a bad breakfast, huh?
I headed to town to go to the gym and to the grocery store. Here's what I did at the gym:
Elliptical Machine -- Level 2 for 13 mins. Heart rate at 130. Calories burned - 105.
Treadmill -- Mostly at level 3.1 and worked up to an incline of 3.5 for 17 mins. Heart rate - 125. Calories burned - 103.
Leg Press -- I did 3 sets. One set was 15 reps at 50 lbs. Then, I upped the weight to 55 lbs and did another 15 reps. Then, I had to bring it back down to 50 lbs, and did a set of 10 reps. (my legs hurt!)
Hip Abductor (Inner thigh) -- I did 3 sets of 15 reps. I started out at 130 lbs and increased it to 135, and then 140 lbs.
Hip Abductor (Outer thigh/hips) -- I did 3 sets of 15 reps at 135 lbs.
Bicep curl -- I did 1 set of 15 at 30 lbs. Then, another set of 10.
Back Extension -- (My favorite!) -- I did 3 sets of 15 starting at 65 lbs, then increasing to 70 lbs, and then to 75.
When I was finished at 11:00am, my pedometer read:
4601 steps
3490 of those steps were areobic steps
136 calories were burned --- Not sure about his since the Elliptical and the treadmill put me at burning over a 100, each.
1.73 miles were walked
We are having chicken for dinner with veggies.
I did good Saturday morning. As I said in my previous post, David and I biked 15 miles on the bike trail. It was wonderful!! But, the rest of weekend.... I wasn't so good with eating and exercising.
Yesterday, I had the "munchies" all day, and when that happens... I crave CARBS! Not good!
So..... today.... I ate my normal healthy breakfast:
1 whole grain English Muffin
1/4 tsp liquid eggs (like Eggbeaters)
a little bit of shredded cheddar cheese - 2% milk
Of course, I had my two cups of coffee, but I used my sugar-free creamer.
Not a bad breakfast, huh?
I headed to town to go to the gym and to the grocery store. Here's what I did at the gym:
Elliptical Machine -- Level 2 for 13 mins. Heart rate at 130. Calories burned - 105.
Treadmill -- Mostly at level 3.1 and worked up to an incline of 3.5 for 17 mins. Heart rate - 125. Calories burned - 103.
Leg Press -- I did 3 sets. One set was 15 reps at 50 lbs. Then, I upped the weight to 55 lbs and did another 15 reps. Then, I had to bring it back down to 50 lbs, and did a set of 10 reps. (my legs hurt!)
Hip Abductor (Inner thigh) -- I did 3 sets of 15 reps. I started out at 130 lbs and increased it to 135, and then 140 lbs.
Hip Abductor (Outer thigh/hips) -- I did 3 sets of 15 reps at 135 lbs.
Bicep curl -- I did 1 set of 15 at 30 lbs. Then, another set of 10.
Back Extension -- (My favorite!) -- I did 3 sets of 15 starting at 65 lbs, then increasing to 70 lbs, and then to 75.
When I was finished at 11:00am, my pedometer read:
4601 steps
3490 of those steps were areobic steps
136 calories were burned --- Not sure about his since the Elliptical and the treadmill put me at burning over a 100, each.
1.73 miles were walked
We are having chicken for dinner with veggies.
Saturday, February 26, 2011
Day 6 - Glad to Be Biking Again
David and I biked the fairly new bike trail in our nearby city of Columbus, GA. It is part of the "Rails to Trails" program. We biked 15 miles! This was our first time trying it out and we really liked it! Most of the trail is flat, which makes it even better! **Smile** I wouln't bike it alone because it goes thru a few areas "sketchy" areas of the city, tho.
The morning was PERFECT for biking! It's 2pm now, and only 68 degrees. I am not sure what the temp was when we went at 9am this morning. It was a little chilly to begin with, but by the time we had started our trek back, I had taken my jacket off because I was sweating!
I have no idea how many calories I burned. Wish I knew. Oh well.
I look foward to biking it again, soon! It's been too long since I have been!!!
The morning was PERFECT for biking! It's 2pm now, and only 68 degrees. I am not sure what the temp was when we went at 9am this morning. It was a little chilly to begin with, but by the time we had started our trek back, I had taken my jacket off because I was sweating!
I have no idea how many calories I burned. Wish I knew. Oh well.
I look foward to biking it again, soon! It's been too long since I have been!!!
Friday, February 25, 2011
Day 5 - Having a Good Day
The ceremony this morning for Ashley (and others), was quite LAME, to say the least! Oh well. The good news is that they only served pastries for food and I wasn't really tempted. Wahooo!!! I did take a tiny poppysead muffin and a small (very small!) apple danish thing. The muffin tasted nasty!!!!! Blech! So, I didn't eat harly any of it. The apple danish was "ok". I did eat it. But, it was small.
Before we went to the school, we stopped at Starbucks and I got a Skinny Vanilla Latte'. I'm sure that it wasn't the healthiest of choices, but at least I had them use non-fat milk.
We are going to the mexican restaurant tonight, but I haven't eaten much today, so I think I will be ok. I was thinking about getting a margarita, but thought of all the sugar and have decided not to.
No exercise today, but I think David is still planning on biking on the new bike trail tomorrow. So, that will be good. HOPEFULLY.... I will get a better night's sleep tonight!
Before we went to the school, we stopped at Starbucks and I got a Skinny Vanilla Latte'. I'm sure that it wasn't the healthiest of choices, but at least I had them use non-fat milk.
We are going to the mexican restaurant tonight, but I haven't eaten much today, so I think I will be ok. I was thinking about getting a margarita, but thought of all the sugar and have decided not to.
No exercise today, but I think David is still planning on biking on the new bike trail tomorrow. So, that will be good. HOPEFULLY.... I will get a better night's sleep tonight!
Day 5 - Awake WAY too early!!
Chester, my 11 month old puppy, decided that he needed to go potty at 3:15 this morning!!! UGH!! I got up and let him out, brought him back in and then tried to go back to sleep. But.... my Restless Leg Syndrome kicked in and I never could go back to sleep! So.... it is going to be a looooong day!
I am wondering if exercising is making my RLS worse. I may have to talk to my doctor about it.
The good news is that I weighed myself and I lost ONE POUND! Wahoo! It's not much to celebrate, but it's definetely a "pound" in the right direction!
Today, I am going to the college with Ashley. There is a special ceremony today for those that were excepted into the Education Program at the school. We are supposed to dress up. I have no idea what I am going to wear! Then, tonight... we are going to the Brad Paisley (country singer) concert!! Again... I have no idea what I am going to wear! At least I have plenty of time this morning to figure both outfits out! Hahaa!
As far as food goes today... There is supposed to be food at the ceremony this morning. Hopefully, I can stick with eating something healthy. I think I will eat something "filling" before I go to help with temptations. And then for food tonight... I don't know if David is going to want to go out to eat before the concert, or not. If so.... I am thinking that if I eat well and healthy today, then... I can splurge and not worry too much about what I eat for dinner. We are planning on biking the new bike trail tomorrow, so I will hopefully burn those calories off, then!
I am wondering if exercising is making my RLS worse. I may have to talk to my doctor about it.
The good news is that I weighed myself and I lost ONE POUND! Wahoo! It's not much to celebrate, but it's definetely a "pound" in the right direction!
Today, I am going to the college with Ashley. There is a special ceremony today for those that were excepted into the Education Program at the school. We are supposed to dress up. I have no idea what I am going to wear! Then, tonight... we are going to the Brad Paisley (country singer) concert!! Again... I have no idea what I am going to wear! At least I have plenty of time this morning to figure both outfits out! Hahaa!
As far as food goes today... There is supposed to be food at the ceremony this morning. Hopefully, I can stick with eating something healthy. I think I will eat something "filling" before I go to help with temptations. And then for food tonight... I don't know if David is going to want to go out to eat before the concert, or not. If so.... I am thinking that if I eat well and healthy today, then... I can splurge and not worry too much about what I eat for dinner. We are planning on biking the new bike trail tomorrow, so I will hopefully burn those calories off, then!
Thursday, February 24, 2011
Day 4 - Doing better
I was sad this morning, but I have done really well with my diet & exercise today, so I feel better. I just hope I can see some results on the scale tomorrow! Even if it is just a pound or two!
I went to the gym this morning. Arrived about 7:15am. I went upstairs to the cinema to watch (and workout!) what I thought was going to be the movie "Red", but it turned out not to be. The name of the movie that I watched was called "Armored". I only saw 30 minutes of it, but I am not sure that it will be one that I will rent. I was disappointed that "Red" was not playing.
Anyway.... here are my workout totals for today's gym visit.
Treadmill - I walked for 15 mins at level 3 on an incline of 2.0, then I bumped it up to 2.5. I burned 78 calories and walked for .73 miles. My heart rate was 114, although.... I am not sure that this was right.
Elliptical Machine - I worked out on level 2 for 10 mins. I burned 82 calories and my heart rate was 137, which was good.
Abdominal - I did 2 sets of 10 reps at 50 lbs, then lowered the weight to 45 and did one more set of 10. I lowered the weight to see if it would give me better results. I am not sure if I am using this weight machine the right way.
Back Extension - I did 1 set of 15 reps at 65 lbs, then bumped up the weight to 70 lbs for another set of 15, and then bumped it up again to 75 lbs for another set of 15. I could have kept going on this machine! I really like it! I am hoping that it is helping me with my abs, as well as my back.
Torso Rotation - I did 3 sets of 15, (each side --- right & left) starting at a weight of 50 and bumping to 55 and then 60.
At 8:05, I checked my pedometer. It read that I had walked 3245 steps, 2749 aerobic steps, burned 99 calories, and walked 1.22 miles.
For breakfast, I had Kashi ceral with 2% milk (I prefer 1%, but this was the bottle that was open)
After the gym, I drank a Gatorade "Recovery" drink. I like these!
At snack time, at school, I ate a Fiber One bar.
After work, I ate another Fiber One bar.
When I got home from work, I had a container of Yoplait Light yogurt.
At 2:00pm, my pedometer read that I had walked 6743 steps, (aerobic stayed the same), burned 204 cals, and walked 2.55 miles.
Like I said before, David has jumped on the "get fit" bandwagon and asked me to go bike riding with him. So... I went. I was tired, but I am glad that I went, now.
When we got back, I checked my pedometer... which isn't supposed to count "bicyling" as "steps"... but, it looks like it did! My steps changed to 8516, (aeorbic stayed the same), burned 269 cals, and have walked 3.22 miles. (This is, of course, for the whole day)
I might just make it to 10,000 steps again!
Now, if those darn numbers on that scale will just go DOWN!!!!!!
I went to the gym this morning. Arrived about 7:15am. I went upstairs to the cinema to watch (and workout!) what I thought was going to be the movie "Red", but it turned out not to be. The name of the movie that I watched was called "Armored". I only saw 30 minutes of it, but I am not sure that it will be one that I will rent. I was disappointed that "Red" was not playing.
Anyway.... here are my workout totals for today's gym visit.
Treadmill - I walked for 15 mins at level 3 on an incline of 2.0, then I bumped it up to 2.5. I burned 78 calories and walked for .73 miles. My heart rate was 114, although.... I am not sure that this was right.
Elliptical Machine - I worked out on level 2 for 10 mins. I burned 82 calories and my heart rate was 137, which was good.
Abdominal - I did 2 sets of 10 reps at 50 lbs, then lowered the weight to 45 and did one more set of 10. I lowered the weight to see if it would give me better results. I am not sure if I am using this weight machine the right way.
Back Extension - I did 1 set of 15 reps at 65 lbs, then bumped up the weight to 70 lbs for another set of 15, and then bumped it up again to 75 lbs for another set of 15. I could have kept going on this machine! I really like it! I am hoping that it is helping me with my abs, as well as my back.
Torso Rotation - I did 3 sets of 15, (each side --- right & left) starting at a weight of 50 and bumping to 55 and then 60.
At 8:05, I checked my pedometer. It read that I had walked 3245 steps, 2749 aerobic steps, burned 99 calories, and walked 1.22 miles.
For breakfast, I had Kashi ceral with 2% milk (I prefer 1%, but this was the bottle that was open)
After the gym, I drank a Gatorade "Recovery" drink. I like these!
At snack time, at school, I ate a Fiber One bar.
After work, I ate another Fiber One bar.
When I got home from work, I had a container of Yoplait Light yogurt.
At 2:00pm, my pedometer read that I had walked 6743 steps, (aerobic stayed the same), burned 204 cals, and walked 2.55 miles.
Like I said before, David has jumped on the "get fit" bandwagon and asked me to go bike riding with him. So... I went. I was tired, but I am glad that I went, now.
When we got back, I checked my pedometer... which isn't supposed to count "bicyling" as "steps"... but, it looks like it did! My steps changed to 8516, (aeorbic stayed the same), burned 269 cals, and have walked 3.22 miles. (This is, of course, for the whole day)
I might just make it to 10,000 steps again!
Now, if those darn numbers on that scale will just go DOWN!!!!!!
Day 4 - Still stuck!
Well, the scale still did not move any AT ALL!! I was at least hoping for a pound! But, nope. It was still right where it was yesterday.
Several people have told me that it takes TIME. I am normally a very patient person, but with this.... I am not. I want results right NOW!
I really do need to take my measurements, because I may have at least lost inches. I am not sure. Although, I did try on my favorite pair of jeans yesterday morning, and they were still too tight! So... I don't know. I can wear them, but they are "uncomfortable". Know what I mean?
Yesterday, I was terribly depressed!! I am going to try and get my "good spirits" back today and try not to think about my failures. I will concentrate on the POSTITIVE things that I am doing and not so much on the negative. Hopefully, that will help.
I debated whether I wanted to go to the gym this morning, or wait until this afternoon. But, I think I am going to go ahead and go this morning. I seem to have a better day when I go in the mornings, which surprises me! The movie "Red" is supposed to be playing the cinema today. I will go and watch part of it as I SWEAT! Haha!
Several people have told me that it takes TIME. I am normally a very patient person, but with this.... I am not. I want results right NOW!
I really do need to take my measurements, because I may have at least lost inches. I am not sure. Although, I did try on my favorite pair of jeans yesterday morning, and they were still too tight! So... I don't know. I can wear them, but they are "uncomfortable". Know what I mean?
Yesterday, I was terribly depressed!! I am going to try and get my "good spirits" back today and try not to think about my failures. I will concentrate on the POSTITIVE things that I am doing and not so much on the negative. Hopefully, that will help.
I debated whether I wanted to go to the gym this morning, or wait until this afternoon. But, I think I am going to go ahead and go this morning. I seem to have a better day when I go in the mornings, which surprises me! The movie "Red" is supposed to be playing the cinema today. I will go and watch part of it as I SWEAT! Haha!
Wednesday, February 23, 2011
Day 3 - Still Depressed
I ate pretty good today. No big meal, yet. Just small... fairly good-for-me-foods. I have also drank quite a bit of water and Gatorade.
I went to the gym after work. I was already tired when I got there, but I managed to have a pretty good workout.
First, I walked on the treadmill for 15 mins on speed 3 and at a 2.0 incline. I forgot to see how many calories that I burned. I did not check my heart rate.
Next, I did the elliptical machine for 10 mins. I did level 2. My heart rate was an average of 137 and I burned 81 calories.
Next, I did these:
Abdominal - 3 sets - 50 lbs - 10 reps
Seated Leg Press - 1 set - 50 lbs - 10 reps (then I "upped" the pounds)
Seated Leg Press - 2 sets - 60 lbs - 15 reps
Glute - 1 set - 50 lbs - 10 reps (each leg. Then, I "upped" the pounds)
Glute - 1 set - 65 lbs - 15 reps
Hip Adduction (Inner thigh) - 1 set - 120 lbs - 15 reps (then, I "upped" the pounds)
Hip Adduction (Inner thigh) - 2 sets - 135 lbs - 15 reps
Hip Adduction (Outer thigh/hip) - 3 sets - 135 lbs - 15 reps
Back Extension - 3 sets - 65 lbs - 15 reps
I forgot to check my pedometer when I left work (and before I worked out at the gym), but after the gym... I had walked 6166 steps, 2859 of them were areobic steps. I had burned 186 calories and walked 2.33 miles. This was not as much as yesterday, but that is ok. I am exhausted today!!
Right now, my pedometer reads that I have walked 6564 steps. The areobic steps are the same. I have burned 196 calories and walked 2.48 miles. I don't think I am going to make it to 10,000 like I did yesterday. Of course, I could take the dogs for a walk or go by myself, but..... I don't know. I just feel like resting.
I am pretty depressed, too. I tried to talk to David about it, hoping that he would make me feel better.... but, nope. He didn't. I barely got an "I love you" out of him. I guess he just doesn't know what to say. He is now trying to get more "physically fit", so I am guessing that he will be bragging about losing weight soon. (Not that he needs to!) Ugh!! I just want to hear him say... "You look fine"... just once. But, unless I lose these 30 pounds (or more) that I need to lose... I'll never hear those words.
We are having a "Red Beans & Rice" dish for dinner. I don't even want to eat any. I know that the beans are good for me, tho... but, there is also a lot of brown sugar and molasses in the dish, as well. Maybe will eat just a little bit.
I want him to hug me, comfort me and love me so badly right now. I feel so sad and depressed.
I went to the gym after work. I was already tired when I got there, but I managed to have a pretty good workout.
First, I walked on the treadmill for 15 mins on speed 3 and at a 2.0 incline. I forgot to see how many calories that I burned. I did not check my heart rate.
Next, I did the elliptical machine for 10 mins. I did level 2. My heart rate was an average of 137 and I burned 81 calories.
Next, I did these:
Abdominal - 3 sets - 50 lbs - 10 reps
Seated Leg Press - 1 set - 50 lbs - 10 reps (then I "upped" the pounds)
Seated Leg Press - 2 sets - 60 lbs - 15 reps
Glute - 1 set - 50 lbs - 10 reps (each leg. Then, I "upped" the pounds)
Glute - 1 set - 65 lbs - 15 reps
Hip Adduction (Inner thigh) - 1 set - 120 lbs - 15 reps (then, I "upped" the pounds)
Hip Adduction (Inner thigh) - 2 sets - 135 lbs - 15 reps
Hip Adduction (Outer thigh/hip) - 3 sets - 135 lbs - 15 reps
Back Extension - 3 sets - 65 lbs - 15 reps
I forgot to check my pedometer when I left work (and before I worked out at the gym), but after the gym... I had walked 6166 steps, 2859 of them were areobic steps. I had burned 186 calories and walked 2.33 miles. This was not as much as yesterday, but that is ok. I am exhausted today!!
Right now, my pedometer reads that I have walked 6564 steps. The areobic steps are the same. I have burned 196 calories and walked 2.48 miles. I don't think I am going to make it to 10,000 like I did yesterday. Of course, I could take the dogs for a walk or go by myself, but..... I don't know. I just feel like resting.
I am pretty depressed, too. I tried to talk to David about it, hoping that he would make me feel better.... but, nope. He didn't. I barely got an "I love you" out of him. I guess he just doesn't know what to say. He is now trying to get more "physically fit", so I am guessing that he will be bragging about losing weight soon. (Not that he needs to!) Ugh!! I just want to hear him say... "You look fine"... just once. But, unless I lose these 30 pounds (or more) that I need to lose... I'll never hear those words.
We are having a "Red Beans & Rice" dish for dinner. I don't even want to eat any. I know that the beans are good for me, tho... but, there is also a lot of brown sugar and molasses in the dish, as well. Maybe will eat just a little bit.
I want him to hug me, comfort me and love me so badly right now. I feel so sad and depressed.
Day 3 - Sharing Info
SHAPE magazine - March 2011
20 Minutes of daily exercise can cut sick days in half.
If you keep moving regularly now, you can prevent over 25 diseases and health conditions later on.
5 Metabolism Boosters:
- Tuna
- Grapefruit
- Rolled Oats - Whole grains
- Green Tea - People who drank green tea and exercised regularly burned more calories than those who worked out and just drank water. 3 cups a day can torch up to 80 calories. -- I am not a fan of Green Tea, because I don't like "tea"... but, I think I may have to try a little harder to like this!
- Hot Peppers - These will amp up your calorie burn. A spicy meal can increase your metabolism by up to 25% for three hours after you've eaten it. -- I LOVE spicy foods! This is a good thing for me! Although.... I can't help but wonder why I am not seeing any evidence of it working?
Healthy Microwave Breakfast Ideas:
- Eggs: Whisk two eggs together in a bowl and nuke for 30 secs; stir and return to the microwave for 15 more seconds. Add whole-wheat toast for a 220 calorie meal with 17 grams of protein. -- I have been eating "eggbeaters", but I will have to try this version!
- Bacon: Line a plate with paper towels, arrange bacon in a single layer, and top with more paper towels. Heat for 3 mins, transfer to a paper towel-lined plate, and let drain for 1 min. -- We have been cooking bacon this way for a long time. I don't have it for breakfast very often, tho. Maybe I should!
- Oats: Place 1/2 cup of old-fashioned oats and 1 cup of water in a bowl, cover with an inverted plate, and microwave for 2 1/2 mins. -- I know that oatmeal is VERY healthy for you. I am not a big fan of it and I don't really know how to cook it. I just may have to try it this way!
Live Longer: To live longer, toss more orange and dark-green veggies into your grocery cart.
Fiber: The reccommended amount of daily fiber is 25 grams.
Gym: Always have a set of workout clothes in your car in case you feel the urge to workout.
Running: To learn to run.... start by alternating a minute of jogging with 90 seconds of walking. Nine weeks later, you can run three miles! -- I "might" be able to do this!
Grocery shopping: Make a list before hitting the store, and go when you are not feeling hungry. Shop the perimeter of the store. The foods there are more nutritious.
20 Minutes of daily exercise can cut sick days in half.
If you keep moving regularly now, you can prevent over 25 diseases and health conditions later on.
5 Metabolism Boosters:
- Tuna
- Grapefruit
- Rolled Oats - Whole grains
- Green Tea - People who drank green tea and exercised regularly burned more calories than those who worked out and just drank water. 3 cups a day can torch up to 80 calories. -- I am not a fan of Green Tea, because I don't like "tea"... but, I think I may have to try a little harder to like this!
- Hot Peppers - These will amp up your calorie burn. A spicy meal can increase your metabolism by up to 25% for three hours after you've eaten it. -- I LOVE spicy foods! This is a good thing for me! Although.... I can't help but wonder why I am not seeing any evidence of it working?
Healthy Microwave Breakfast Ideas:
- Eggs: Whisk two eggs together in a bowl and nuke for 30 secs; stir and return to the microwave for 15 more seconds. Add whole-wheat toast for a 220 calorie meal with 17 grams of protein. -- I have been eating "eggbeaters", but I will have to try this version!
- Bacon: Line a plate with paper towels, arrange bacon in a single layer, and top with more paper towels. Heat for 3 mins, transfer to a paper towel-lined plate, and let drain for 1 min. -- We have been cooking bacon this way for a long time. I don't have it for breakfast very often, tho. Maybe I should!
- Oats: Place 1/2 cup of old-fashioned oats and 1 cup of water in a bowl, cover with an inverted plate, and microwave for 2 1/2 mins. -- I know that oatmeal is VERY healthy for you. I am not a big fan of it and I don't really know how to cook it. I just may have to try it this way!
Live Longer: To live longer, toss more orange and dark-green veggies into your grocery cart.
Fiber: The reccommended amount of daily fiber is 25 grams.
Gym: Always have a set of workout clothes in your car in case you feel the urge to workout.
Running: To learn to run.... start by alternating a minute of jogging with 90 seconds of walking. Nine weeks later, you can run three miles! -- I "might" be able to do this!
Grocery shopping: Make a list before hitting the store, and go when you are not feeling hungry. Shop the perimeter of the store. The foods there are more nutritious.
Day 3 - Depressed
According to this blog, I have only been trying to lose weight and eat right for two days. This is not the case. I have been trying for a several weeks. I did lose 3 pounds last week, but.... I am beginning to get discouraged because the scale has not moved since Friday! I am still at 165 lbs! I AM SOOOOO FRUSTRATED!! Yes. That is me "yelling". I know that losing weight takes time. But, not that long ago, I used to be able to see the pounds dropping off almost daily, if I exercised and ate right. This doesn't seem to be the case anymore, and that depresses me.
I just want to see the numbers dropping on the scale!! That's all!!
Yes. I could measure myself and keep track of my inches. This is true. I have not done that in a while. I would have to start over, unless I found my notes that I took from the last time that I measured myself.
Today, I will go to work first and then hit the gym. I won't be in a hurry to exercise and get to work, so maybe I can spend a little more time there.
I will also do better at recording what I am eating. I am doing that, but I am also not being very honest with everything.
I like this blog. It is really helping me to focus.
I just want to see the numbers dropping on the scale!! That's all!!
Yes. I could measure myself and keep track of my inches. This is true. I have not done that in a while. I would have to start over, unless I found my notes that I took from the last time that I measured myself.
Today, I will go to work first and then hit the gym. I won't be in a hurry to exercise and get to work, so maybe I can spend a little more time there.
I will also do better at recording what I am eating. I am doing that, but I am also not being very honest with everything.
I like this blog. It is really helping me to focus.
Tuesday, February 22, 2011
Day 2 - Sharing info
As I said before, I want to use this blog to write down helpful info that I read in fitness magazines or online. This way, I can find it easily and also share it with my followers.
Website -- http://www.everydayhealth.com/
Jogging burns more calories than walking, depending on how fast or how slow you walk or jog. I don't jog, but by reading this... it tells me that the faster I walk, the more calories I will burn.
Website -- http://www.crosswalk.com/
1 Peter 5:7
Give all your worries and cares to God, for He cares what happens to you.
Website -- http://www.jillianmichaels.com/
Excess belly fat has been linked to diabetes, cardiovascular disease, some cancers & stress. - This is a problem that I struggle with.
To get rid of belly fat ---
Limit caffeine to 200 milligrams a day.
Avoid simple carbs
Avoid processed foods
Avoid refined grains
Eat plenty of high quality protein
Eliminate stress
You can boost your metabolic rate by eating clean, whole, fresh foods and avoiding processed foods & chemicals.
SHAPE magazine - March 2011
Wearing the color RED when you workout can give you a power boost and make you feel more confident.
Download the Fooducate app. You can use it to scan the barcodes of foods before you buy them. You'll get a letter grade for each choice. - I did this. I added it to my Ipod Touch. I just wonder if it will work without being connected to the internet.
Exercising for 30 minutes daily, eating plenty of fruits and veggies, limiting alchohol (no more than 7 drinks a week) can prevent up to 23 % of all colon cancer cases.
Socializing: Instead of skipping the party or a dinner out, plan for it. Make sure you exercise earlier in the day, this may help you make healthy food choices later. Eat a high-fiber snack before time to go. Try to avoid high-calorie cocktails. -- Controling my eating and drinking while socializing is a BIG problem for me!
People who stepped on a bathroom scale every day shed more pounds. Doing this, helps you recognize "weight creep" so that you can take immediate action. It's best to weigh yourself in the morning before eating or drinking. Invest in a digital scale. Dont' buy one with the "extras". You won't need them. -- I do weigh myself in the morning, before entering the shower. I do not have a digital scale. Guess I need to get one!
- Taylor 7506 Glass and Chrome Digital Scale ($30)
- Terraillon Lovely Classic Electronic Bathroom Scale ($30)
Vitamins: The generic ones are just as effective as the brand names.
Pedometers: Walking is a low-impact exercise with loads of health benefits, from lowering cholesterol and blood pressure to controlling weight and improving mood. People who used a pedometer walked an additional 2,500 steps a day (about one mile) compared to those who didn't. 10,000 steps a day is a good goal. You can burn up to 400 to 500 calories by walking this amount.
- Omron HJ-203 Pocket Pedometer ($35)
- New Lifestyles NL-2000 Pedometer ($75)
I have the Omron GOSmart Dual-Axis Pocket Pedometer ($40)
Walking: Researchers have found that walking workouts feel easier when exercisers stroll outside as opposed to walking on a treadmill. -- When the weather is a "nice" temperature, I DO like to walk outside. I can't do it if it is too hot.
Running: The flab you burn will come from your belly first. You will also cut lower your cholesterol and cut your risk of heart disease. -- I have never been able to run. But, maybe I need to learn to.
Target Hear Rate: You will want to spend the majority of your workout in your target heart rate zone. To find it -- subtract your age from 220 and calculate 70 to 85 % of that number. -- Mine is between 121 & 147.
Website -- http://www.everydayhealth.com/
Jogging burns more calories than walking, depending on how fast or how slow you walk or jog. I don't jog, but by reading this... it tells me that the faster I walk, the more calories I will burn.
Website -- http://www.crosswalk.com/
1 Peter 5:7
Give all your worries and cares to God, for He cares what happens to you.
Website -- http://www.jillianmichaels.com/
Excess belly fat has been linked to diabetes, cardiovascular disease, some cancers & stress. - This is a problem that I struggle with.
To get rid of belly fat ---
Limit caffeine to 200 milligrams a day.
Avoid simple carbs
Avoid processed foods
Avoid refined grains
Eat plenty of high quality protein
Eliminate stress
You can boost your metabolic rate by eating clean, whole, fresh foods and avoiding processed foods & chemicals.
SHAPE magazine - March 2011
Wearing the color RED when you workout can give you a power boost and make you feel more confident.
Download the Fooducate app. You can use it to scan the barcodes of foods before you buy them. You'll get a letter grade for each choice. - I did this. I added it to my Ipod Touch. I just wonder if it will work without being connected to the internet.
Exercising for 30 minutes daily, eating plenty of fruits and veggies, limiting alchohol (no more than 7 drinks a week) can prevent up to 23 % of all colon cancer cases.
Socializing: Instead of skipping the party or a dinner out, plan for it. Make sure you exercise earlier in the day, this may help you make healthy food choices later. Eat a high-fiber snack before time to go. Try to avoid high-calorie cocktails. -- Controling my eating and drinking while socializing is a BIG problem for me!
People who stepped on a bathroom scale every day shed more pounds. Doing this, helps you recognize "weight creep" so that you can take immediate action. It's best to weigh yourself in the morning before eating or drinking. Invest in a digital scale. Dont' buy one with the "extras". You won't need them. -- I do weigh myself in the morning, before entering the shower. I do not have a digital scale. Guess I need to get one!
- Taylor 7506 Glass and Chrome Digital Scale ($30)
- Terraillon Lovely Classic Electronic Bathroom Scale ($30)
Vitamins: The generic ones are just as effective as the brand names.
Pedometers: Walking is a low-impact exercise with loads of health benefits, from lowering cholesterol and blood pressure to controlling weight and improving mood. People who used a pedometer walked an additional 2,500 steps a day (about one mile) compared to those who didn't. 10,000 steps a day is a good goal. You can burn up to 400 to 500 calories by walking this amount.
- Omron HJ-203 Pocket Pedometer ($35)
- New Lifestyles NL-2000 Pedometer ($75)
I have the Omron GOSmart Dual-Axis Pocket Pedometer ($40)
Walking: Researchers have found that walking workouts feel easier when exercisers stroll outside as opposed to walking on a treadmill. -- When the weather is a "nice" temperature, I DO like to walk outside. I can't do it if it is too hot.
Running: The flab you burn will come from your belly first. You will also cut lower your cholesterol and cut your risk of heart disease. -- I have never been able to run. But, maybe I need to learn to.
Target Hear Rate: You will want to spend the majority of your workout in your target heart rate zone. To find it -- subtract your age from 220 and calculate 70 to 85 % of that number. -- Mine is between 121 & 147.
Day 2 - Accomplished a lot!
This morning started off slow and I didn't know if I would make it to the gym, or not. I managed to make it and I was very glad that I did. It feels good to start my day off by exercising. I plan to go in the mornings on Tuesdays and Thursdays. On Monday's I will go sometime between 9 and Noon. Then, on Wednesdays, I will go after work at 1pm. This will be my schedule for now, until something changes.
I also decided that on Tuesdays and Thursdays, I would concentrate more on my cardio. On Mondays & Wednesdays, I will concentrate more on my legs and upper body. I have no idea if this is the right way to exercise, but I do better with a "routine", so this is what I will go with for now.
Yesterday, when I was at the gym, I looked on the cinema schedule (Yes... they have a cinema!) to see what movies were playing this week. Today the movie "The Social Network" was playing and then on Thursday, the movie "Red" is playing. Both are movies that I have been wanting to see! So yesterday, I made plans to use the treadmill & elliptical machines in the cinema on these two days. I know that I won't see each movie in it's entirity, but I will at least see part of each one and then I can decide if they are worth renting.
I took my Exercise Log with me that I made and I wrote down each thing that I did along with the times, weights, and other info.
First.... in the cinema... I walked on the treadmill for 15 minutes. Then, I worked out on the elliptical machine for another 15 minutes. --- By the way... "The Social Network" intrigued me, so I will most likely be renting it to see the whole movie!
Next, I used the abdominal machine and did 3 sets of 10 reps using the 50 lb weight.
Next, I used the back extension machine and did 3 sets of 15 reps using the 65 lb weight.
Last, I used the torso rotation machine and did 3 sets of 15 reps using the 50 lb weight.
By then, it was 8:00am and time for me to head to the locker room and get ready for work. I am thankful that I have a job where I can wear comfortable clothes!!
I also checked my pedometer and wrote down how many steps that I had taken. It read 3965. (3205 of those steps were aerobic steps) I had burned 122 calories and walked 1.5 miles.
A few weeks ago, David bought me a really nice pedometer that will let me download the info to my computer and keep track of my progress! I love it!
I got home today about 2:00pm. I checked my pedometer again and it read 8009!! (The 3205 stayed the same)
I sure hope I see a difference on the scale in the morning!
I also decided that on Tuesdays and Thursdays, I would concentrate more on my cardio. On Mondays & Wednesdays, I will concentrate more on my legs and upper body. I have no idea if this is the right way to exercise, but I do better with a "routine", so this is what I will go with for now.
Yesterday, when I was at the gym, I looked on the cinema schedule (Yes... they have a cinema!) to see what movies were playing this week. Today the movie "The Social Network" was playing and then on Thursday, the movie "Red" is playing. Both are movies that I have been wanting to see! So yesterday, I made plans to use the treadmill & elliptical machines in the cinema on these two days. I know that I won't see each movie in it's entirity, but I will at least see part of each one and then I can decide if they are worth renting.
I took my Exercise Log with me that I made and I wrote down each thing that I did along with the times, weights, and other info.
First.... in the cinema... I walked on the treadmill for 15 minutes. Then, I worked out on the elliptical machine for another 15 minutes. --- By the way... "The Social Network" intrigued me, so I will most likely be renting it to see the whole movie!
Next, I used the abdominal machine and did 3 sets of 10 reps using the 50 lb weight.
Next, I used the back extension machine and did 3 sets of 15 reps using the 65 lb weight.
Last, I used the torso rotation machine and did 3 sets of 15 reps using the 50 lb weight.
By then, it was 8:00am and time for me to head to the locker room and get ready for work. I am thankful that I have a job where I can wear comfortable clothes!!
I also checked my pedometer and wrote down how many steps that I had taken. It read 3965. (3205 of those steps were aerobic steps) I had burned 122 calories and walked 1.5 miles.
A few weeks ago, David bought me a really nice pedometer that will let me download the info to my computer and keep track of my progress! I love it!
I got home today about 2:00pm. I checked my pedometer again and it read 8009!! (The 3205 stayed the same)
I sure hope I see a difference on the scale in the morning!
Day 2 - Slow Start to the Morning
Oh boy. I am reallly moving slow this morning! I'm a little "ticked off" that the number on the scale did not move, too!! Grrrrrrrrr!!! After all that exercising that I did yesterday, I thought I would see a little bit of encouragement when I looked down at that thing!!
I'm sitting here, drinking my coffee and playing on the computer, TRYING to wake up. I've got to get moving if I want to leave the house by 7am to get to the gym for a 45 min workout.
More later.......
I'm sitting here, drinking my coffee and playing on the computer, TRYING to wake up. I've got to get moving if I want to leave the house by 7am to get to the gym for a 45 min workout.
More later.......
Monday, February 21, 2011
Day 1 - Again!
Well, here I am.... back in the saddle again. The "need to lose weight" saddle, that is. Blech! I hate it! But... I have gotten into a good groove with exercise, at least. Now, if I can get into a good habit of eating better right, then... maybe... I'll be able to lose weight and git "fit".
My hopes with this blog is to journal my "journey", as I travel down this weightloss path......again!
I also want to use this blog as a way to journal about helpful magazine articles and things online that I read that will be useful along my journey.
I don't want to list my foods here. I am already doing that on another site. But, I will blog about my daily exercise and the healthy ways that I spend each day, as well as my thoughts.
This morning, I decided that there would be NO MORE EXCUSES! I will eat right and exercise DAILY!
I arrived at the gym before 10:00am. I forgot to actually "look" at the clock, but I know that this is right because it was 10:15 when I decided to get on the "bike" and cycle for 15 min.
I did some other "weight" machines before that. I need to take paper and pencil with me tomorrow so that I can write down the machines that I like and how many reps that I do, since I can't remember what they are called.
Today, I also went to the grocery store and bought some fruits and veggies. Instead of CRAP to snack on, I now have some better options.
I also bought another (I have bought several lately) fitness magazine. It is called SHAPE. Here ae some article titles on the front that caught my eye --
- 10 Minutes to Thinner Thighs
- Sexy Arms, Perky Butt, Firm Abs and More... How the Stars Get Them.
- Fat Blasting Food Combos
- The Healthiest Movie Munchies
Today, I also went to Walmart after the gym and bought a protein bar and a Gatorade "after workout" drink. I bought some more of those drinks at the grocery store.
I just typed and printed a "Fitness Log" for myself so that I can take it to the gym tomorrow and record the machines that I do and for how long.
Yesterday, I downloaded the Jillian Michaels app for my Ipod. And... I signed up for her newsletter.
When David got home today, we took a 4 mile bike ride thru the neighborhood. I haven't biked in a while, so it kicked my butt!!
For a snack, when we got back.... I ate two strawberries & a few grapes with some light whipped topping. YUM!
I think I have done pretty good today!
My hopes with this blog is to journal my "journey", as I travel down this weightloss path......again!
I also want to use this blog as a way to journal about helpful magazine articles and things online that I read that will be useful along my journey.
I don't want to list my foods here. I am already doing that on another site. But, I will blog about my daily exercise and the healthy ways that I spend each day, as well as my thoughts.
This morning, I decided that there would be NO MORE EXCUSES! I will eat right and exercise DAILY!
I arrived at the gym before 10:00am. I forgot to actually "look" at the clock, but I know that this is right because it was 10:15 when I decided to get on the "bike" and cycle for 15 min.
I did some other "weight" machines before that. I need to take paper and pencil with me tomorrow so that I can write down the machines that I like and how many reps that I do, since I can't remember what they are called.
Today, I also went to the grocery store and bought some fruits and veggies. Instead of CRAP to snack on, I now have some better options.
I also bought another (I have bought several lately) fitness magazine. It is called SHAPE. Here ae some article titles on the front that caught my eye --
- 10 Minutes to Thinner Thighs
- Sexy Arms, Perky Butt, Firm Abs and More... How the Stars Get Them.
- Fat Blasting Food Combos
- The Healthiest Movie Munchies
Today, I also went to Walmart after the gym and bought a protein bar and a Gatorade "after workout" drink. I bought some more of those drinks at the grocery store.
I just typed and printed a "Fitness Log" for myself so that I can take it to the gym tomorrow and record the machines that I do and for how long.
Yesterday, I downloaded the Jillian Michaels app for my Ipod. And... I signed up for her newsletter.
When David got home today, we took a 4 mile bike ride thru the neighborhood. I haven't biked in a while, so it kicked my butt!!
For a snack, when we got back.... I ate two strawberries & a few grapes with some light whipped topping. YUM!
I think I have done pretty good today!
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