Hey ya'll!
I have not updated this blog in a little over 5 days. I was away on vacation for a birthday weekend with my best friend! We had tons of fun.
I tried to exercise daily, and I think all in all, it could have been much worse. I did push ups everyday, did the plank at least once every day, and we walked tons. I also danced quite a bit. So on the exercise front, I think I did pretty good all considering.
On the food front tho....
Yeah, I pretty much blew it. The first two days were actually ok, and I think I ate relatively well and within my set calorie range. But then we went to a fair, and I HAD to try all that fried food... While I didn't eat lots, I still ate lots of fat and bad calories. I also had a drink (read four) for the first time in a month.
I weighed myself when I got back - 132lbs. I had expected to have put on at least 2-3 pounds, but seems like my body is still on my back in shape regiment. That made me happy. :)
I know when people are on diets, that it's important to indulge yourself once in a while, otherwise you are more likely to fell off the wagon and stuff your face, finishing the entire bag of cookies. So I guess for only 2 or 3 days, it was ok to indulge.
Now I am back on track, and doing really great. I am motivated, I am actually ENJOYING doing what I'm doing, and I am happy with the progress I've made.
So... GO ME!!!!
Tuesday, October 20, 2009
Dos and Don'ts of a Successful Fitness Plan
Avoiding Common Fitness Pitfalls
-- By Antigone Arthur, Health Writer
http://www.sparkpeople.com/resource/fitness_articles.asp?id=268
Starting a fitness program doesn’t have to be overwhelming when you are armed with the proper tools to get things rolling. Once you’ve committed to getting in shape, there are several things you can do to ensure you’ll exceed your short and long term fitness goals. There are also some things you should avoid at all costs to ensure you stay on the path to fitness and wellness. What exactly are the rules when it comes to fitness?
Do
-Write down your fitness goals. You’re more likely to stick with a program once you have set some specific goals.
-Always strive to eat a well balanced diet that includes ample servings of vegetables and fruit.
-Break down your meals so you are eating several mini meals per day.
-Assess your current fitness level before starting an exercise program. By doing so, you’ll be able to establish goals that meet your specific fitness needs.
-Consider talking with your health care provider before embarking on a fitness program, particularly if you are struggling with a health condition such as diabetes or obesity.
-Supplement your diet with essential fatty acids. You can do this by eating two servings of fish per week.
-Choose alternatives to satisfy your cravings when possible. Consider frozen fruit over ice cream or opt for a mini chocolate instead of the whole candy bar.
-Always stretch before and after your exercise routine.
-Don’t overdo it! Try doing too much at once and you’ll burn out swiftly. Slowly increase the intensity of your workouts.
-Diversify your workout routine. If you do the same exercises day after day, you’ll quickly tire and are more likely to skip workouts.
-Work out with a friend. You’ll help motivate each other.
-Keep healthy snacks available at all times. You’re less likely to grab junk food if something good for you is readily available.
Don’t
-Over-train. Your body needs time to recover in between workouts.
-Skip breakfast. Eating breakfast will jump start your metabolism and provide you with the energy you need to get through the day.
-Skip stretching.
-Skimp on sleep.
-Set unrealistic goals. A healthy rate of weight loss is 1-2 pounds per week. If you have 50 pounds to lose, don’t expect it to come off overnight, you’ll set yourself up for disappointment.
-Compare your successes and failures to others. Everyone is unique, and what works for some may not work for others.
-Work out randomly. Work out regularly to maximize the benefits you’ll reap from a consistent fitness routine.
-Give up. Consider talking with a friend in times of discouragement.
-Forget to reward yourself on occasion.
"One of the most common mistakes first-timers make is taking on too much at once. You’ll be too sore and too tired within a few short days to continue. Always start out slowly, ALWAYS." - D. Cavalone, Personal Trainer
Always remember to keep an open mind and remain flexible when starting a new exercise routine. At times you may find it necessary to change your routine slightly. Life is a dynamic ride and you’ll find your fitness journey is too. If you’re willing to try new things and set reasonable expectations, you’ll reap the rewards of your fitness program and successfully achieve your fitness goals.
-- By Antigone Arthur, Health Writer
http://www.sparkpeople.com/resource/fitness_articles.asp?id=268
Starting a fitness program doesn’t have to be overwhelming when you are armed with the proper tools to get things rolling. Once you’ve committed to getting in shape, there are several things you can do to ensure you’ll exceed your short and long term fitness goals. There are also some things you should avoid at all costs to ensure you stay on the path to fitness and wellness. What exactly are the rules when it comes to fitness?
Do
-Write down your fitness goals. You’re more likely to stick with a program once you have set some specific goals.
-Always strive to eat a well balanced diet that includes ample servings of vegetables and fruit.
-Break down your meals so you are eating several mini meals per day.
-Assess your current fitness level before starting an exercise program. By doing so, you’ll be able to establish goals that meet your specific fitness needs.
-Consider talking with your health care provider before embarking on a fitness program, particularly if you are struggling with a health condition such as diabetes or obesity.
-Supplement your diet with essential fatty acids. You can do this by eating two servings of fish per week.
-Choose alternatives to satisfy your cravings when possible. Consider frozen fruit over ice cream or opt for a mini chocolate instead of the whole candy bar.
-Always stretch before and after your exercise routine.
-Don’t overdo it! Try doing too much at once and you’ll burn out swiftly. Slowly increase the intensity of your workouts.
-Diversify your workout routine. If you do the same exercises day after day, you’ll quickly tire and are more likely to skip workouts.
-Work out with a friend. You’ll help motivate each other.
-Keep healthy snacks available at all times. You’re less likely to grab junk food if something good for you is readily available.
Don’t
-Over-train. Your body needs time to recover in between workouts.
-Skip breakfast. Eating breakfast will jump start your metabolism and provide you with the energy you need to get through the day.
-Skip stretching.
-Skimp on sleep.
-Set unrealistic goals. A healthy rate of weight loss is 1-2 pounds per week. If you have 50 pounds to lose, don’t expect it to come off overnight, you’ll set yourself up for disappointment.
-Compare your successes and failures to others. Everyone is unique, and what works for some may not work for others.
-Work out randomly. Work out regularly to maximize the benefits you’ll reap from a consistent fitness routine.
-Give up. Consider talking with a friend in times of discouragement.
-Forget to reward yourself on occasion.
"One of the most common mistakes first-timers make is taking on too much at once. You’ll be too sore and too tired within a few short days to continue. Always start out slowly, ALWAYS." - D. Cavalone, Personal Trainer
Always remember to keep an open mind and remain flexible when starting a new exercise routine. At times you may find it necessary to change your routine slightly. Life is a dynamic ride and you’ll find your fitness journey is too. If you’re willing to try new things and set reasonable expectations, you’ll reap the rewards of your fitness program and successfully achieve your fitness goals.
Sunday, October 11, 2009
I have not given up!!!
Hey all!
No I have not given up. It's thanksgiving here in Canada, and so we are spending the weekend celebrating with family. So far I've been really good and I'm proud of myself for not giving in to temptation! I am sure I busted my 1500 cal limit yesterday, but not by much. Tonight should be more of the same with that yummy turkey... But all in all, I'm keeping up the good work.
Will update my posts when I'm home again. It really isn't all that bad.
Happy thanksgiving to all!
No I have not given up. It's thanksgiving here in Canada, and so we are spending the weekend celebrating with family. So far I've been really good and I'm proud of myself for not giving in to temptation! I am sure I busted my 1500 cal limit yesterday, but not by much. Tonight should be more of the same with that yummy turkey... But all in all, I'm keeping up the good work.
Will update my posts when I'm home again. It really isn't all that bad.
Happy thanksgiving to all!
Wednesday, October 7, 2009
Loosing weight vs firming up
I've measured my waist line today. 34 in (86cm). Not bad. I was then compelled to calculate my BMI (Body Mass Index). A healthy range for someone my height is between 18 and 25. I'm currently at 22.9. Again, not bad.
Really, at my weight, my BMI, my age... I'm doing pretty good as far as staying in a healthy weight range.
That made me realize that what I really want is not so much loose weight - I don't really care about the numbers on the scale. What I really want to do is firm up, tone up, get myself back into shape. I want some muscle tone and no dangling tricpes on my arms. I want my tennis legs back. I want my belly to look half way decent (with two pregnancy, one of which ended in a c-section, delivering a 10+ pound baby, my belly will never look like I'm 20 again).
Mainly, I want to feel energize and good about myself.
I'm never going to be perfect. None of us are! And I know that. That's not my goal. Really, all I want is to feel good.
Already, after 2 weeks of watching what I eat and doing daily exercise, I'm already feeling much better. I feel I've got more energy, I feel more confident in myself and how I look, even if external changes are not yet there to see.
Isn't it strange that exercise does that to me?
I find all of this highly encouraging, and it makes me want to keep on going.
Really, at my weight, my BMI, my age... I'm doing pretty good as far as staying in a healthy weight range.
That made me realize that what I really want is not so much loose weight - I don't really care about the numbers on the scale. What I really want to do is firm up, tone up, get myself back into shape. I want some muscle tone and no dangling tricpes on my arms. I want my tennis legs back. I want my belly to look half way decent (with two pregnancy, one of which ended in a c-section, delivering a 10+ pound baby, my belly will never look like I'm 20 again).
Mainly, I want to feel energize and good about myself.
I'm never going to be perfect. None of us are! And I know that. That's not my goal. Really, all I want is to feel good.
Already, after 2 weeks of watching what I eat and doing daily exercise, I'm already feeling much better. I feel I've got more energy, I feel more confident in myself and how I look, even if external changes are not yet there to see.
Isn't it strange that exercise does that to me?
I find all of this highly encouraging, and it makes me want to keep on going.
Monday, October 5, 2009
Recipe: Veal Stew
I usually make this with either beef shanks, veal shanks, or any other stew-able piece of beef or veal. I sometimes add green beans at the end, too. Hearthy, yummy, and so comforting on a cold fall or winter day!
Portions: About 6-8 depending on cut of meat
Calories : 1750
Calories per 1 cup portion: approx 300
Ingredients
- 2 2in veal chop (600)
- 1 envelop of onion soup powder (150)
- 2 tbs butter (200)
- 3 branch of celery (30)
- 2 cups turnip (72)
- 4 cups potato (500)
- 2 cups carrots (110)
- 1/2 a big cabbage (88)
Prepartion
- Brown meat in butter, on all sides. Add onion soup powder, and about 6-7 cups of water, enough to cover the meat. Put in a 350F oven for at least 90 minutes, but 2 1/2 hours is preferable.
- Add vegetables about 45 minutes before serving.
- ENJOY!
Portions: About 6-8 depending on cut of meat
Calories : 1750
Calories per 1 cup portion: approx 300
Ingredients
- 2 2in veal chop (600)
- 1 envelop of onion soup powder (150)
- 2 tbs butter (200)
- 3 branch of celery (30)
- 2 cups turnip (72)
- 4 cups potato (500)
- 2 cups carrots (110)
- 1/2 a big cabbage (88)
Prepartion
- Brown meat in butter, on all sides. Add onion soup powder, and about 6-7 cups of water, enough to cover the meat. Put in a 350F oven for at least 90 minutes, but 2 1/2 hours is preferable.
- Add vegetables about 45 minutes before serving.
- ENJOY!
Recipe: Home Made Strawberry Yogourt Smoothie
Modify this with your favorite yogourt flavours, favorite fruits, favorite fruit juice... Add protein powder, acai berry, whatever! Have fun with it!
Yield 1 portion
Calories: 205
Ingredients
- 1/2 cup orange juice (55cal)
- 1/2 cup frozen strawberries (50 cal)
- 1/2 cup frozen yogourt vanill flavoured (100 cal)
Mix all in a blender. ENJOY!!!
Yield 1 portion
Calories: 205
Ingredients
- 1/2 cup orange juice (55cal)
- 1/2 cup frozen strawberries (50 cal)
- 1/2 cup frozen yogourt vanill flavoured (100 cal)
Mix all in a blender. ENJOY!!!
Sunday, October 4, 2009
BOOOOOO!
I'm sick. :( Sore throat, headache. Blah. No fun at all.
Why is it that when we feel bad or sick, it's the junk food that puts us in a good mood, or make us feel better? Does it have to do with endorphins and all that stuff? Or is it purely psychological, as in our minds tell our bodies that we are going against the rules and being bad, and disobeying the rules always feels good?
I just had a bowl of ice cream - well, 1/2 cup, one serving, damn that's tiny - and some blueberries. My throat, my head, me, all of it is feeling a bit better.
Hopefully tomorrow the germs will not affect me so much and I'll eat better.
Why is it that when we feel bad or sick, it's the junk food that puts us in a good mood, or make us feel better? Does it have to do with endorphins and all that stuff? Or is it purely psychological, as in our minds tell our bodies that we are going against the rules and being bad, and disobeying the rules always feels good?
I just had a bowl of ice cream - well, 1/2 cup, one serving, damn that's tiny - and some blueberries. My throat, my head, me, all of it is feeling a bit better.
Hopefully tomorrow the germs will not affect me so much and I'll eat better.
Friday, October 2, 2009
Not bad!!!
A few things:
- Things are going pretty well. I think I've found a good way to eat my calories during a day - big breakfast, big lunch, light dinner. It works well for me. The only tough thing is that I sometimes have to make myself a dinner separate from what the rest of the family is eating. That can be tough, and annoying at times. But it's worth it!!!
- I've lost 5 pounds since I started! WOO HOO!!! Not bad. That is really encouraging!
- I am struggling a bit with exercise. Doing that one hour tape takes, well, an hour. And I feel that all I do in day is eat, exercise and shower. I found some 10 min instructional videos that are not bad, and let me easily take it to a higher level. Thanks to my AppleTV, I can watch the Youtube vids and do the exercise in my living room rather than in my tiny little office. :) I feel like 10 min is not enough, and I end up adding other exercises to the vids, which is good, but ends up taking more than an hour. I love doing the one hour tape exercise thing, I really do, it's great for my entire body!!! It just takes so much time. I know full well that taking care of myself requires I take the time for it. And I intend on doing it. I'm just struggling with how to organize my schedule right now. But I'll figure it out.
- I went shopping today, and didn't have time to have breakfast at home before I left. I came back after lunch, too. It can be sooooooooooooo tough to eat well when you are out and about. But I'm proud of myself! I had a breakfast sandwhich at Tim Horton's (http://www.timhortons.com/ca/en/menu/nutrition-calculator.html) - 440 cal later, it was not just carbs and fat. I manage to get a bit of vegetable matter in there with the tomatoes and romaine lettuce. With a multigrain bagel, eggs and bacon for proteins (I remove the cheese so in fact the calorie count is probably lower), a green tea to complete, I think I did pretty good!!! I was very proud.
Then it got much tougher for lunch. I was on the run so I did not have time to stop and get a salad at a restaurant or something like that. So I stopped at my very favorite snack place - Yogen Fruz (http://www.yogenfruz.com). I LOVE LOVE LOVE that canadian company. Anyway, I got a fruit smoothie which I boosted by adding some protein powder to. It was YUMMY, low cal, low fat and relatively satisfying.
Of course that doesn't make for a very big lunch, so when I got home, I got a snack, and I think things are going pretty well for today.
I actually may do this more often. I have felt for the last few days that I eat a whole damn lot between breakfast and dinner. Granted about 3/4 of my daily calories go into those two meals. But I feel like I'm eating SO MUCH. I end up eating dinner late, probably too late, which is no better than snacking at night.
With how today went - big breakfast, light lunch, good size snack - I feel like my eating has been spread out better before dinner. I know I'll be hungry for dinner at a reasonable time, as oppose to late in the evening.
Anyway... Food for thoughts! ;)
- Things are going pretty well. I think I've found a good way to eat my calories during a day - big breakfast, big lunch, light dinner. It works well for me. The only tough thing is that I sometimes have to make myself a dinner separate from what the rest of the family is eating. That can be tough, and annoying at times. But it's worth it!!!
- I've lost 5 pounds since I started! WOO HOO!!! Not bad. That is really encouraging!
- I am struggling a bit with exercise. Doing that one hour tape takes, well, an hour. And I feel that all I do in day is eat, exercise and shower. I found some 10 min instructional videos that are not bad, and let me easily take it to a higher level. Thanks to my AppleTV, I can watch the Youtube vids and do the exercise in my living room rather than in my tiny little office. :) I feel like 10 min is not enough, and I end up adding other exercises to the vids, which is good, but ends up taking more than an hour. I love doing the one hour tape exercise thing, I really do, it's great for my entire body!!! It just takes so much time. I know full well that taking care of myself requires I take the time for it. And I intend on doing it. I'm just struggling with how to organize my schedule right now. But I'll figure it out.
- I went shopping today, and didn't have time to have breakfast at home before I left. I came back after lunch, too. It can be sooooooooooooo tough to eat well when you are out and about. But I'm proud of myself! I had a breakfast sandwhich at Tim Horton's (http://www.timhortons.com/ca/en/menu/nutrition-calculator.html) - 440 cal later, it was not just carbs and fat. I manage to get a bit of vegetable matter in there with the tomatoes and romaine lettuce. With a multigrain bagel, eggs and bacon for proteins (I remove the cheese so in fact the calorie count is probably lower), a green tea to complete, I think I did pretty good!!! I was very proud.
Then it got much tougher for lunch. I was on the run so I did not have time to stop and get a salad at a restaurant or something like that. So I stopped at my very favorite snack place - Yogen Fruz (http://www.yogenfruz.com). I LOVE LOVE LOVE that canadian company. Anyway, I got a fruit smoothie which I boosted by adding some protein powder to. It was YUMMY, low cal, low fat and relatively satisfying.
Of course that doesn't make for a very big lunch, so when I got home, I got a snack, and I think things are going pretty well for today.
I actually may do this more often. I have felt for the last few days that I eat a whole damn lot between breakfast and dinner. Granted about 3/4 of my daily calories go into those two meals. But I feel like I'm eating SO MUCH. I end up eating dinner late, probably too late, which is no better than snacking at night.
With how today went - big breakfast, light lunch, good size snack - I feel like my eating has been spread out better before dinner. I know I'll be hungry for dinner at a reasonable time, as oppose to late in the evening.
Anyway... Food for thoughts! ;)
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