The premise seems easy enough; lose 4.17 lbs per month for 12 consecutive months. I’ve lost 20 lbs in a month before, this is totally doable.
Here are my stats:
Age: 29 years
Height: 5’ 9”
Weight: 185 lbs
BMI: 27.3
This puts my firmly in the overweight category. I want to look amazing in my clothing; I want to feel amazing. Being overweight is a constant embarrassment and a weakness. I’m over being weak. In my early twenties I started working full time and it seems like the weight flung itself onto my body, holding on for dear life. The before pics are actually from two years ago when I was determined to lose the weight, but here I am, 24 months later and the exact same weight. This year is different. This year, I am in control.
I will accomplish this goal by cooking more often. I’m simply going to cook at home, yummy healthy (for the most part) foods and I’m going to exercise. Simple. Let’s do this.
At the beginning of November I decided I needed to lose 30 pounds and get back to my goal weight of 125 pounds. As of today, I’ve lost 10.4 lbs. I’m happy that I’ve lost weight, but need to really focus, because I can do better than 10 pounds in 2 months! Since about 2006, I’ve known I wanted to complete a triathlon, however I thought I would need to train for years before even considering entering one. I learned about what’s called a Sprint Triathlon – it’s ½ mile swim, 13 mile bike and a 4 mile run! I can TOTALLY do that! I purchased “Triathlon Training for Dummies” and they have a 24 week training program for a ½ Ironman (1.2 mile swim, 56 mile bike and 13.1 mile run). I found a local triathlon called the Vineman Ironman and it can be done ½! It’s in July – that’s 30 weeks away! So, now I’ve started a 30 week program (I modified the 24 week program into 30 weeks).
Week #1 started on 12/21/09. I completed all but 2 training tasks. I did 2 of the 3 days of swimming (which of course is where I need the most work) and I did 3 of the 4 runs. I felt good all week and was motivated. It was week one after all! Saturday I was supposed to swim and complete a 10 mile bike ride. I got a bike for Christmas from my amazingly terrific boyfriend, so we went on an 11.5 mile bike ride! This was a very big deal for me, as I have not been on a bicycle in about 20 years! I’ve been riding the bike at the gym, but had not ridden a real bicycle since I was in my teens! I wasn’t very fast (average pace was 11.91 mph), but I still impressed Daniel! (who is much more experienced on bikes.) Sunday, the last day of week one, I was lazy. I didn’t get off the couch and I ate total crap. It was not a nutritionally good day at all.
Week #2 – Monday is supposed to be a rest day, however, I decided that since I rested (overindulged and was lazy) on Sunday, that I would work out on my elliptical. I did 45 minutes (9 miles) on my elliptical. Tuesday, Daniel brought home a treadmill that he found for free on Craigslist. I am not a huge fan of running on a treadmill for more than a couple miles, but it was raining outside, so I ran 3 miles on the treadmill. Wednesdays are my mini triathlon days – my program calls for swimming, biking and running. I really didn’t want to go workout, but once I was at the gym and in the pool, I felt GREAT! I was swimming 10 laps last week and this week I’ve increased to 12 laps! Today is day 4 of my 2nd week of training. I’m going to swim again and then do 6.5 miles on the bike at the gym. Tomorrow, I’m running a 5K (Resolution Run). I’m also looking forward to another 10 or so mile bike ride with Daniel (weather permitting of course) on Saturday and then a 4 mile run on Sunday.
The most difficult portion of the triathlon for me will be the swimming. I have zero technique. I can’t even put my face in the water. I’m building stamina – but need to improve technique! That’s the goal. I’ve been doing research, but any advice is welcomed! Yesterday I used the Ironman watch that Santa got me for my swimming. I averaged 1 minute 33 seconds per lap in the pool. I’ve been using Runkeeper to track my workouts too. It tracks so much more than just running! I love how Runkeeper can be set up to auto-post my activities to Facebook and Twitter. I’m completely into the social media (I’m blogging too as you can see, which is also auto-posted to Twitter).
Additionally, I need to incorporate 2 days of strength training into my workouts.
I am going to try and post at the end of each training week how it’s going and how I’ve felt during the week. At the end of each month I will post some of my stats – I’ll call it public accountability!
12/31/09:
Weight: 147.4
Body Fat: 32.37% (http://bmicalculatorforfemales.com/default.aspx)
Waist: 32 inches
Hips: 40 inches
Upper Thigh: 24.5 inches
Resting Heart Rate = 57
Next month I should see a marked improvement in my measurements, as I will be on Week 6 of my tri training program! I have also set a goal to lose 10 pounds by 1/31/10!
I can’t believe how long it’s been since I’ve blogged… sorry for being away so long! I had a recent conversation with someone who seems to make many of her decisions in life based on feelings. Feelings guide her buying decisions, business decisions, relationships, and daily activities. Her belief is ”I haven’t bought anything for myself in a longtime and I deserve it”, “It’s not everyday or all the time, so it’s okay”, ”I don’t feel like working today”, and “I know it’s right cause it feels right”. Not everything that taste good is good for you and not everything that feels right is a good idea.
I started thinking about all the things that I feel like and don’t feel like doing and what the consequences would be if I lived by my feelings. Feelings are important, it’s the awareness thermometer for what we are experiencing in our lives. But, if not used properly… it can be sabotaging. Sadness or a time for morning is appropriate, but prolonged sadness is not. We have stressful moments, but living a life of constant stress leads to physical disease.
Feelings can be helpful & empowering to motivate us to make moves, changes, and decisions. Feelings can be a jumping off point to something great. When I feel so sick and tired of feeling sick and tired… I take action.
If you don’t speak to your emotions, they will speak to you.
If you don’t take authority over your emotions, they will take authority over you.
If you don’t rise up and conquer your flesh, it will rise up and conquer you!
So quit letting your emotions tell you what to think, what to do, and how to react.
It’s time for YOU to do the talking and to take command of your own thought life!
Last day of the Century Challenge Jan. 31st. Total 3100 squats, 31oo pushups & 3100 crunches. Congratulations to all who have been doing 100 of each everyday. Give yourself a pat on the back, cause I know you did not feel like doing it everyday!
Every year around this time people reflect on the 365 days gone by and look forward to the 365 days that are looming in our future. It’s not a bad thing, but something that makes us both thoughtful and reflective. I believe in New Years resolutions and I believe that they come from a good place. This year I hope to be greener, read less gossip blogs, become more knowledgable about current events, read more books, save money and of course, lose 50 lbs.
I make resolutions every year but I tend to do it in a passive way. I’m more likely to be the person sipping champagne at a New Years party and casually mentioning to an aquaintance that I would like to lose 50bs this year. It’s not actually a serious resolution but more like a wish. Because of this flippant attitude towards resolutions, I tend to break them by 1a.m when I continue to pop pigs in a blanket in my mouth (hot dogs wrapped in dough= brilliant.) But this year I am taking my resolutions seriously. They say if you write something down, you are more likely to make it happen. So here I am, writing down my resolutions, and more so, I am writing down a plan for my resolutions. This year I will take action and follow through with my resolutions. Starting right now, I will explain my plan for my resolution to save money.
My first plan of action is a budget. Of course, I say this plan all the time. But I will seriously cut down on frivolous spending, impulse buys and consistantly make lists. I will not hit a super market without a list and a value card. I will not stop into a store just to browse, because we all know where that leads. I will not purchase anything without doing research on the item and price comparisons. To quote one of my favorite authors, Sophie Kinsella, “I will ask myself every step of the way: do I need this? Can I live without this?”
My second plan is a saving plan. Not just a savings account and money I have accumulated by sticking to my budget, but an actual place to put my money. A place where I cannot touch it and it will collect interest. I have already begun researching some of the CD (Certificates of Deposite) rates. For some a savings account is good enough, but I do not trust myself enough. If I put my money in a 1 or 2 year CD, I cannot touch that money without being penalized. It will create a little nest egg and earn interest, albeit a small amount, any little bit helps.
My final plan of action is to be smart. Free trumps all. Take advantage of free stuff. I will not scoff when my mother invites my boyfriend and I to dinner, it will save on the grocery bill. I will go to the Brooklyn Musuem on the first Saturday night of the month, it’s free admission and a nice date night. I will save my gift cards until I need them, there is no reason why I need to drop $15 at Starbucks right now because the gift card is burning a hole in my pocket and I will enjoy my home. I own it, I live here, I will make it an enjoyable place to live. Once in a while, it’s okay to go out and enjoy being social but it’s cheaper to enjoy movie night with a six pack on your own couch. I won’t use dumb words like “Staycation,” but I will just enjoy being a homebody during the winter. Worse things have happened.
So this is my plan. If I am dedicated enough to this blog, I might be able to go back in a year and see how I did. What are your New Years resolutions? What are your plans to make 2010 the year you get out of the red and into the green?
Whatever your plan is and whether you stick to you resolutions or not. I hope everyone has a happy and a healthy New Years! To anyone out there in internet land that might be passing by this blog. Enjoy!
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Grandma got run over by a reindeer.
Walking home from our house Christmas eve.
You can say there’s no such thing as Santa,
But as for me and grandpa we believe.
Oh Christmas time. Nothing like lovely Christmas songs to get you into the holiday spirit. But. . . Christmas is over now. 5 Christmas meals is wayyy too much. I need to start planning for my – dun, dun dun - NEW YEARS RESOLUTION!
I’ll be ready for it right after I wake up from the New Year’s party.
It’s the last week of the year, or the first week of 2010 if you’re going by broadcast month…and I’m taking stock. And… counting down To the Chicago Marathon…286 days to go! *gulp*
I’m not sure how many New Year’s resolutions I’ll make, I’m already working on my big one! I have a couple more in mind, and I’ll share them later this week.
On the marathon training front, I’m excited as I’m going to start working with my new RD Beth Shutt who Coach Jen recommended! I’m happy with the progress to date, but feel like I’m still flying blind…or at least with blinders on, lol! Working with Beth should kick things into high gear, and be the final piece to the puzzle! I’m looking forward to solidifying the changes I’m making, and continuing to lay a foundation for a new, healthy (and fast) Dan!
Fat loss does not have to be difficult, especially if you have a few tricks up your sleeve. By this I don’t mean I would ever want you to take a dangerous, radical approach to your fat loss but only one that would be healthy and prove great results at the same time.
I have had many clients, friends and family members ask me, “Isabel, is there a way I can drop my first few pounds of fat quickly and easily?” Yes, there is. It will require a few dietary changes on your part, but the results are incredible. I have had hundreds of people use these tips with great success, easily losing their first 10-15lbs of unwanted fat.
Here are my 3 Simple and Easy Fat Loss Rules:
1. Don’t eat anything that is white. Name every single food that is white and chances are you shouldn’t be eating it: bread, pasta, crackers, most cereals, flour based products, white potatoes, white rice, and pasteurized dairy and cheese are all no-no’s during this time. (Healthy foods like cauliflower, chicken, turkey, fish, white pork are all exceptions to this rule).
2. Only drink water, NOTHING else! How about coffee? Just to keep any possible withdrawal headaches at bay, one small cup of organic black coffee. Can you add half and half?…Well is it white? Drink a minimum of 1/2 of your bodyweight in ounces of water each day (ex. If you weigh 200 lbs, you need to drink 100 ounces) to really see the fat fall off.
3. Don’t eat anything with the word wheat in the ingredients list. What if it’s whole wheat? Look, if the word starts with W and ends in T and has the letters h e a in between, you can’t eat it. This includes bread, pasta, crackers and cereal. Many packaged snack foods also contain wheat so be sure to read the ingredients list carefully.
Are you up for this challenge? Apply these easy fat loss rules to your own eating plan for the next 2 weeks and I know you will be seeing some amazing fat loss results in no time.
Get started on your own personal fat burning meal plans right away with The Diet Solution Program.
A person’s body fat if more than the standard weight of more than 10 per cent belong to the micro-degrees of obesity. if more than 20 per cent of the mild obesity, in excess of 30 per cent of the moderate fat count, more than 50 per cent of a high degree of obesity, once beyond the standard body weight without weight loss, obesity will be covered with the beginning of pattern can be said to be very terrible, It should usually have to pay attention to the physical condition.
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Indication of Source
100 Days of Weight Loss, Linda Spangle, 2006
Daily Word for Weight Loss, Colleen Zuck, Elaine Meyer, Janie Wright, 2001
Dr. Shapiro’s Picture Perfect Weight Loss Shopper’s Guide, Howard M. Shapiro, 2001
Related external Links Aerobic Exercise and Weight Loss Fatty Weight Loss BlogLoss Weight Loss Help
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Water. Drinking water, and lots of it, really makes a difference. Especially on those weird days or events in which “sprinkling” (the Sensa) just isn’t kosher or comfortable. I’m surprising myself by drinking about six to eight liters of water a day. The sports water bottle (the screw top kind with the lid that you can drink through) is especially helpful if you have cats about who always think your water tastes better than theirs.
Weigh in. Weighing in every day, no matter how special that day is, and writing down that dreaded number somewhere or other really helps. I seem to gain more weight when I haven’t kept myself accountable and in the weighing-in habit.
Measuring. I learned this from someone on the forums (before I was kicked off). There are times when the number on the scale is so vexing. Just remember that the scale doesn’t tell the whole story. All that water makes your skin fresh and lovely! Measuring your waist (or hips or whatever) is also a great idea, if you only do it every few days: the results can be especially rewarding on those days when you’re sure the scale tells lies. Ugly ones.
Graphing. I’ll admit it: this sounds like the height of nerdiness. Yet it has really paid off for me over time. I’ve been graphing my weight based on three months of statistics (so it includes stuff even before I began using Sensa). I use a 28 day scale on the x-axis, on tick for each day. And for the y-axis, I began at my ideal weight, and just kept going up a little higher than my weight on the day I began with. One tick per pound. Over three months, this has given me great courage in the face of the scales. Over 28 days, my weight always jumps up three times. I also experience three troughs on the graphs, in which the weight is significantly lower. The three graphs have a similar rhythm. And they help me to see that if the scale isn’t saying what I wish it would, if I am mindful of my eating habits, and if I am drinking a whole lot of water, then that weight will come back down again of its own accord in a few days. What peace of mind! By the way, it is also clear on my first graph where I began “sprinkling”. How much of that is self-motivation and how much of it is Sensa is a question up for grabs. I think it’s probably a bit of both. And the Sensa heightens the mindfulness without making you suffer.
Work out. It’s gotta be fun. And for me, that means that 1.) it has to be a game, and 2.) other people have to depend on my presence; otherwise, I might find something else more pressing or more interesting to do. Right now that means tennis. This doesn’t mean you have to join a country club, you know. Okay, the racquet costs a bit, and you’ll definitely want a good pair of court shoes to avoid long term injury, and some socks and tennis balls. After that, it’s not so expensive. Most cities have tennis leagues, and groups of round ladies who wish to get together for lessons and a workout. Anyway, using that abovementioned graph, I can tell that in two months I played more tennis than in the other one. The best work out I ever had was swimming three to four days a week, 30 to 45 mins per session. But that requires a swimming pool with available lanes. Not a choice where I currently reside.
Goals. I’m seeing that my short-term goal of getting to eleven stones by Thanksgiving really helped. This goal was a.) reasonably within my reach, b.) short term enough to hold my interest, and c.) very specific. So, I’ve set up a new goal for Valentine’s day, about six weeks away. Maybe I’ll reach it, or maybe not. But it’s now a bit of a game to step back onto those scales: will I reach my mini-goal by February 14th? I don’t know. But I bet I’ll be close. Unless something happens. Meanwhile, I guess I’ll have to keep reminding myself about the bigger picture, too. The mini goals may also serve to do that: they keep me working, on a daily basis, toward the desired bigger picture. I’ll let you know about that!
Fun foods. I can have fun foods, including wine, cookies, a piece of pie, chocolate. I just can’t have them every day. Nor can I have them in the amounts I used to allow myself. For example, I used to enjoy a glass or two of white wine every night before bed. Now I’m down to one smaller glass of red wine, which I actually savor more and drink more slowly, one or two nights per week. I usually save the wine for a special occasion that week, or for two weekend nights. If I’m really craving sweets, I’ll have a banana or a handful of chocolate kisses. If I have cookies, I’ll cut way, way back on something else later – not on the veggies, but on the breads.
Chatting. Chatting about all this with you really makes a difference. Especially since I got kicked of the Sensa forums. I really need and enjoy a “safe”, non-judgemental space in which to share the journey and the adventure. It would be so lovely to hear from you! Do comment, if you have a chance; otherwise, just enjoy the site! Cheers to you!
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It had been a long 3 months. From the day I was told I needed surgery to a long standing problem of over 10 years, the thoughts and what ifs began.
I had managed to deal with the pain for years but over this last year it had become unbearable and I knew I had to do something, otherwise I probably wasn’t going to be able to compete again.
The decision was made after seeing Mr Eames at the Ulster Independent Clinic in Belfast that I would get through the WPC World Championships in November and then have the surgery in December. Somehow, I managed to win the world Championships with a 172.5kg bench press and also took a World Record as well. This competition had meant so much because at the back of my mind I really wasn’t sure if this would be my last or if in fact I would ever lift to the same level again.
The prognosis was unknown as my surgeon had been honest with me and said that he wasn’t sure what else we were going to find on top of the problems we knew already existed. He had also explained that by doing a decompression of the AC, the pain would probably not reduce for 6 months.
If you don’t already know – I have competed for over 20 years now at international level and taken world, European and british titles along with records and my competing is part of me, my life, my mind and has in fact got me through and kept me sane through the times and incidents I thought I would never survive. It also gave me the unique understanding of my clients when they needed someone who could help with their performance or loss of confidence or addiction or any of the myriad of problems a sports person can face. My competing had given me my life – in a nutshell.
On top of that, I thought of all the people who had supported me over the years and invested so much time and love to help me to where I was now. It always felt like if I stopped, I would be letting them down.
So – there I was – now at my Mum’s in Strangford, Northern Ireland, about to get in her car to drive into Belfast. The wave of questions ran through my head, what if I never lift again, what if he finds other issues that will mean I never compete at the same level, what if I cant train, what if what if. Now, I could have dealt with that whole negative thought process there and then but I wanted to let it run as I recognized the pattern from past injuries like when I blew 3 discs in 1996.
It was a “negative motivation” drive which I used to drive me beyond passion to get back into competition which then became not useful and in fact destructive. The problem with the negative motivation is that it means you always feel you have never done well enough and you end up deconstructing every success you ever had,.
The learned change to positive motivation changed the feel of it – that desperation to succeed became more like a quiet stealth bomber and this time it was just like that instead of the palpitations of fear of losing or “not being good enough” after the operation.
I told my Mother I wasn’t going – while I started her car. I continued to tell her I wasn’t going as I drove along the country roads towards Belfast and then finally I pulled up outside the hospital and took 3 goes at trying to park the car.
So- in the hospital – in my room. In walks the anesthetist, handsome, oooooooooooooh he was handsome! Allergies, medication, the 4 G’s (garlic, ginger ginseng and something else which when taken in combination can be the anesthetists nightmare) and dealing with a neurotic patient – he must have thought it was going to be a long day,
Then Mr Eames – the straight talking surgeon used to dealing with sports people and giving me no room at all to back out. However, as we went through the possibilities of what would happen the absolute gut clenching fear hit me as he told me the worst case scenario of what he might find and the agreement I had to make to allow him to fix and deal with what he found – or only do the minimum and probably end up back in theatre again with no hope of ever competing again after wrecking my shoulder completely from carry on competing…………….
What was interesting was the reaction to potential restriction on my training, loss of performance and having to rebuild the mechanisms I had put in place from years of training to achieve the best I had ever done at the Worlds a few weeks ago.
It was almost as though someone had a noose around my neck and was tightening it slowly. Sounds dramatic but the very thought of not being able to train even for a short period of time literally sends panic into my soul. That was quickly sorted with a quick reframe and then I was being wheeled to theatre.
Lying there talking to the anesthetist, I suddenly had another bout of doubt then causing me to go completely conscious on the whole conversation with my surgeon. I asked to speak to him again as I suddenly had doubt over the entire conversation and what he was going to do. Did he really understand how important my competing was to me? Would he just be like my orthopedic surgeon Father and do what he thought best regardless of the patients wishes? Mr Eames patiently came back in and reassured me of the conversation we had and with that I drifted to sleep with the last thing I was to see – the handsome anesthetist.
Waking up and the pain hit me – bless them, bless them – I had gone into shock and they couldny give me anything until it passed and then morphine………….what amazing stuff that is and I have to warn you – you will LOVE everyone! Be very careful and get someone to cellotape your mouth. Don’t call your surgeon a God, do not tell the anesthetist he is lovely and certainly don’t tell the nurse that the op feels like a “fucking miracle” as she wont believe you.
The pain I had before was GONE. The arm pain had for years – was gone. Even though I was full of morphine I could still feel the difference and then Mr Eames came in. It was a massive success – he had completed a subacromial decompression and had also taken the spurs off. He had also found a lot of arthritis through the joint which he had cleaned up and he pointed out that short of replacing the shoulder, that was best he could do. That seriously hit home as to how far I had let my shoulder deteriorate and also started to make me wonder about some of the techniques from NLP and hypnosis in regulating and reducing the pain and using it for pain management. The pain had increased to a level I couldn’t cope with it any more though and none of the techniques were working but I did wonder if I hadn’t used them, would I have dealt with this sooner????
More to come on that one.
My entire thought process – although seriously loved up – had altered as I was able to feel a difference in the reactions in my arm, hand and notice the immediate change and almost miraculous reduction in the “old” pain which had always been there. I was now wondering whether I could be back in time to compete at the Expo in May and everything was pure unadulterated towards motivation and the stealth attack was back.
This week I thought that I would enhance your understanding of exercises and what exactly it can do for you. I decided to explore the three main types of exercises; Cardio, weight training, and core. Although diet is somewhat more important than exercise, (Fitness experts believe it’s at about a 70:30 ratio), exercise does come in to play when one wants to improve their cardiovascular fitness, toning, muscle mass or just want to burn off that naughty chocolate bar.
Firstly, I will break down exactly what “fitness” really is, and what athletes pay attention to when maintaining their amazing bodies.
Remember: They key to fitness and amazing physique is variation! Sticking to one kind of exercise can often hinder your progress or create an injury
Cardiovascular fitness
For more information on what cardio is, refer to my previous blog.
If you want to lose weight, you should aim to do 4 or more days a week involving 30+ minute sessions.
Cardiovascular fitness carries a wide range of benefits which create both short and long term benefits, including:
- Strengthening respiratory muscles (lungs)
- Strengthening your heart, improving its efficiency and lowering resting heart rate
- Improves circulation
- Reduces blood pressure
- Improves mental health
- Stimulates muscle growth
- Burns fat if done for over 20 minutes
Cardio gym classes
Bodyattack HIGH IMPACT
This class is an aerobic workout designed to build up strength and stamina. The high energy, interval training class lasts for one hour and will leave you gasping for air!
Great for a cardiovascular workout, endurance strength, fat burning
How many calories does this class burn?
Anywhere from 600 – 900 calories, depending on your weight, age, sex and effort put in
Bodycombat HIGH IMPACT
This class is an energetic, fast paced class, which is inspired by martial arts.
Great for a cardiovascular workout, muscle strength, posture, fat burning
How many calories does this class burn?
500 – 600 calories
Spin/RPM class NO IMPACT
Often lasting between 45 minutes – an hour, Spin is an aerobic exercise on a stationary bike. You’re in complete control of the classes intensity as you can adjust the resistance on your bike at any time.
Spin is a great low impact exercise, which is recommended for those with injuries.
Benefits include cardiovascular fitness, leg, butt, thigh, hip toning
How many calories does this class burn?
400 – 800 calories
Body Step HIGH IMPACT
Body Step is a choreographed program which aims to improve fitness and wellbeing. The class is set to music and involves aerobics on a step.
Benefits include cardiovascular activity, toning for butt and thighs, fat burner
How many calories does this class burn?
400 – 700 calories
Boxing LOW IMPACT
This combat sport comes in many forms, such as kick boxing and thump boxing. All boxing classes offered at gyms combine intervals of boxing with plyometric and ab workouts.
Benefits include cardiovascular activity, increased co-ordination, fat burning, muscle tone (especially in your arms!)
How many calories does this class burn?
400 – 700 calories
What other exercises enable for me to get a cardiovascular workout?
Weight training is enables for your body to develop strength
This training is used to develop and strength the size of your skeletal muscles. Weight training involves a variety of weights and equipment to target specific areas of your body.
Weight training carries many benefits, including
- muscle toning
- raises metabolic rate
- strengthens bones
- increases endurance
- makes you strong
Gym glasses offered for weight training includes:
Bodypump NON-IMPACT
This class is a weight-based fitness program, which is debated to be the quickest way to get in shape. The 55 minute long program involves a set of tracks, each targeting individual muscle groups.
The benefits include muscle toning and conditioning, increased metabolism, fat burning
What other exercises enable for me to get a muscular workout?
Weight reps, weight machines
Core strength
Core strength and stability is often overlooked by people. Although a perfectly toned stomach may seem like the ideal, these muscles are only superficial, and thus require inner core/back strength to prevent poor posture. All these exercises are injury friendly.
Yoga LOW IMPACT
This peaceful exercise involves physical poses and postures, uniting mind, body and spirit.
A class designed to develop control over muscles. The class focuses on core muscles which helps keep your body balanced, and aids with awareness of breath and spinal allingment.
Benefits include core strength, tones muscles, stability, strength, postural correction
If you have any further questions about which exercise is right for you, e-mail me at Nixish16@gmail.com
Next week: What are you really eating?
Ref:
Mills, L. (2009). Les Mills classes. Available: www.lesmills.com. Last accessed 22 Dec 2009.
The most difficult part for many people trying to lose unwanted fat, is the challenge of overcoming food cravings. You may have a friend or two that can just say “no” and control food cravings just with determination, but for most of us it is not that easy. Here are several tips to help you achieve your goal by winning over your food cravings:
1. Plan your diet:- You can plan your diet ahead with a list of the food and drinks that you are allowed to consume.
2. Make it a habit to avoid bad foods:- One practical way to avoid the food that is not good for you, is to clean your fridge from these foods. Be sure to only stock up on those that are on the “allowed foods” lit.
3. Eat some nuts:- Studies show that food cravings tend to pass by if you snack on nuts and drink water in between meals. Be sure to stock up on nuts and bottled water at home, in the office and even on the go.
4. Take that afternoon nap:- You should take power naps because food cravings actually sneak up when we are tired. Make sure that you do not reach the end of the line when it comes to physical and mental tiredness.
5. Distractions:- When you feel the craving sneaking in, do something you like – read a book, call a loved one, exercise, listen to music or meditate.
6. You can “cheat” sometimes:- When you avoid your favorite foods for long periods, you can crave for more because of the feeling of self deprivation. You can indulge in small portions of your favorite foods at set times.
In my last post I wrote about the Cabbage Soup Diet. And this week I have tried to follow it. Well just from the word “tried” and the head line, you may guess that I was not particularly comfortable with this diet, to put in nicely. I only cooked the soup once, and it took forever! It did taste allright though, but I just couldn’t get my self to spend another 3 hours in the kitchen in order to have enough for the entire week. Instead I ate some other soups, and tried to stick to the other parts of the diet.
Since I did not follow this diet properly I also didn’t exxperience the promised results. So I did a lot of research on how other people reacted to this diet. To my surprise many of then were positive. If you are interested in doing this diet, you should read about the stories of others first. Here is a link to just a few of then out there.. www.aboutcabbagesoupdiet.com/testimonial
Over christmas I will finish reading the book about my next diet about blood groups. And I am really excited about it. I wish you a very merry christmas, and a happy new year!
Yesterday I went to my first real workout in over like.. a year maybe? I think I went to one hot yoga class a long ass time ago with my girl in San Diego, but generally my exercise consists of walking 2.0 miles two times a week and yoga on sundays. I know its better than nothing, but if I want to lose weight, I know I have to workout at least 4 -5 times a week.
I’ve always been athletic (used to run 5 miles bout 4 days a week in college) and until the past 8 years, was always very active. Its like, I moved to the Bay and something in me snapped and I stopped giving a damn, and here I am, 40 lbs later, pissed off. So when I say “real” workout, I mean one where I’m sweating, I’m pushing myself and I’m working hard and having fun. I used to kickbox on a regular, and then when I moved to the bay, I found the MOST amazing kickboxing gym, Pacific Ring Sports, but now I cant afford it. That’s neither here nor there, the point is about intensity. My walking and my gentle yoga class ain’t cuttin it. I tried to start running again, but.. I stopped. I’m considering doing the Oakland Marathon Relay with some friends.
The intensity of the workout with McBody reminded me of a few things. (1) how powerfully my emotional ‘even-ness’ is connected to me working out my frustrations in a deeply physical way, (2) how much I love to move my body, (3) how much I need a teacher pushing me.
Actions:
I’m slowly reading through McBody’s blogroll, trying to have at least one thing a day to keep to centered and mindful. Today, I found this blog, Prior Fat Girl. One thing she said that struck me was, “If you want something bad enough, you will do the work.”. And on one level, its so simply, like duh, of course. Its like that with anything in life. So how badly do I want this? Well, pretty bad. I’m just scared so badly that I cant do it and I’ll just be this way forever.
I haven’t measured myself yet, or bought a scale.
But I did log back into my Spark People account which I started over a year ago so I could get my goals down again ‘in stone’ and start logging my food. I think I’m going to have to work out (much like my meditation and writing time) how to take 15 mins a day to log my food and focus on my body either reading or finding good recipes.
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Appetite is quickly and naturally appeased. Hoodia is basically tricks the brain into thinking that you are full. Many deep Studies have shown that this amazing ability to suppress the appetite comes from a molecule specific to Hoodia Gordonii.
This is slow going made slower by being a nursing mom. Yeah, I know you’re supposed to burn lots of calories while breastfeeding, but what they don’t tell you is that your body tries to store up MORE AND MORE fat to turn into milk. It makes sense from a survival perspective I guess, but I wish my body would get the news that I live in the city limits, not on the prairie in Olden Days.
Hey body, we live within walking distance of an Arby’s! Enough with the preparing for famine stuff! You can let go of the fat! We won’t starve!
So, I’m proud to say I’m down 10 pounds, the scale says 11, but you know how that fluctuates throughout the day. I’m really proud I’ve finally been able to stick to something for longer than a week, the 24th will be a full month on this diet. I can’t believe it’s already been a month, It just doesn’t feel like it. Anyways, another movie I just got done watching, called “Revolutionary Road,” with essentially the same cast as Titanic. No joke, the acting was perfect, and the plot was great. I loved that movie, and can’t wait to rewatch it in the near future.
the other…week, i went to see a very dear friend at the vintage store at which she’s employed. my first plan of action was to see her face; the second was to find something spectacular to wear for my annual day of worship–my birthday.
right away i found the most perfect piece: 1940s baby-blue sheath dress, beaded all over, in really good condition. capped sleeves, mid-calf length. it had some ‘foo’ on it; some discoloration from years of wear, or a champagne toast gone awry. the hem was a little frayed, but nothing a sharp pair of scissors wouldn’t fix. the best part? it was under twenty bucks. believe it! i was in love.
i’m against trying garments on in stores. i hate it. i would rather deal with the hassle of returning or exchanging than to go into a tiny fitting room, smelling of moist armpits & vadge sweat, fucking up my hair, only to look into an unflattering mirror intensifying my cellulite under fluorescent lighting. gross. who wants to mess with that?
so, i hold the dress up to my waist. i’ve learned the fine art of holding things up to me, to see if they fit, without trying them on. i’ve always been 100% accurate. did you know that if you hold a dress (or whatever) up to your front, and can fit it halfway around you, then it will fit? the waist of the blue baby fit perfectly. i pulled it across my chest. again, perfect.
the dress makes it safely back to our home, where i try on my other treasures first. everything’s good. i step into the dress, and it hugs my hips in a non-hideous way, making me look thinner somehow. the top fits as well. the straps fall in just the right places.
fuck. the zipper won’t go up.
it won’t. even. move.
my back is FAT. my back! fat!
i’m spilling over like a heavy-loaded fruit tree.
whatever. stupid fucking vintage garments & their fucked up proportions!
filthy tight, the dress is filthy.
but look at these fucking beads!
i went hunting in my closet for something else to wear. remember that short, flared skirt i used to wear? the black one? kind of woolly? yes, here it is. i pull it on.
i can’t get it fucking buttoned. at ALL. i don’t even want to think of attempting to put on my favorite size 6 halter dress from several years ago.
but it’s feeling so damn tight tonight.
so, okay. look. i’ve been over this a gabillion times, but for god’s sake! i truly believe that i will be forever self-sabotaging myself. when we first moved in september, i took walks. all the time. sometimes two, three times a day. i’d get up early. i worked out. jillian michels 30-day shred! i was so sore the first week, i could barely move. my weight was the lowest it’s been in 2 years. my muffin-top was gone.
then the weather got sort of crappy, & i started sleeping in. i skipped working out, and sat looking for a job instead. i drank a LOT of beer. i may have had some cheese, too.
is this common, the up-down weighty issues? i’ve done it for as long as i can remember…and when i was at a weight close to 130lbs seven years ago with a shaved head, i didn’t think i’d ever gain weight again. but i did, lost it, gained it back, about five times over. so what if i fancy hot dogs, bacon & a pat of butter every now & then? if i’ve said it once, i’ve said it seventy-seven times: i’m not an over-eater! i’m an over-drinker. maybe my food choices aren’t the best all the time. and i’m lazy. do you even know what kind of damage that combination can do to your chins?!
last year my goal was to lose a bunch of weight, get skinny & bleach my hair to look like debbie harry in the 70s. do you know how many layers of black hair-dye i have on my head?! too many to ever be that blonde. perhaps i need something a little more realistic, like fitting into the dress? or, at least my old, flared black skirt. gross…is this me making the new years resolutions already?!
Remember that kid in school who scored so well on tests that everyone got a little suspicious?
Then one day during a big exam – BAM – the teacher pulled a cheat-sheet out of the kid’s pocket. It was game over for that kid and the rest of the class was able to breathe a little easier knowing that those perfect scores weren’t real.
A cheat-sheet gives you an unfair advantage – it supplies you with what you need to get ahead.
How would you like a cheat-sheet for getting through holiday parties without putting on a single pound?
What if this cheat-sheet could also help you lose a few pounds before New Year’s?
You’re in luck, because below I have outlined the 5 shortcuts you need to avoid gaining holiday party pounds.
Your Holiday Party Cheat-Sheet
Short Cut #1: Eat a sensible meal before the party. You should always arrive at parties with a full stomach. I realize that this goes against the popular trend of starving yourself before a party, and that’s exactly why most people gain weight. Since your stomach will be full, you’ll have the clarity to pick and choose the treats that you really want, rather than stuffing yourself with everything in sight.
Short Cut #2: Bring a healthy dish to share.
Don’t worry if the party that you’re going to isn’t a potluck – the hostess will love you for being so thoughtful, and you’ll have a healthy option to enjoy.
The Festive Hummus recipe below is perfect to bring to parties.
Short Cut #3: Never drink calories. Do you realize how quickly calories add up when you’re slurping them out of a cup? Alcoholic beverages and sweet holiday drinks are simply packed with calories. These calories don’t take up much room in your stomach so you’re left wide open for even more calories.
Your best strategy is to avoid these beverages altogether, and stick with water. Aim to drink 2-3 glasses of water at the party.
Short Cut #4: Fill your plate, but only once. I’m certainly not going to tell you that you shouldn’t eat anything at the party. By all means, go and fill up your plate. But only once.
That’s right, you heard me. No going back for seconds. Since you’ve already eaten a sensible meal before arriving, this rule is going to be easier to keep than you think.
Short Cut #5: Taste dessert, just a taste.
The holidays are all about sweet treats, so go ahead and partake. But just a taste. Look at desserts as something to savor, not something to fill up on.
And since you ate a sensible meal before you came, then you filled up your dinner plate once you’re probably going to be pretty full at this point anyway.
That’s it – all you need to know to not gain a single pound at holiday parties.
But what about the rest of the year?
Wouldn’t you love to make 2010 the year that you transform your body?
Wouldn’t it feel great to throw out all of your fat clothes? To look forward to bathing suit season? To be given a clean bill of health from your doctor? And to be showered with compliments by family, friends and that special someone?
It’s all more possible than you think.
But you’ll need to take massive action.
My programs are designed to quickly and efficiently get you into the best shape of your life.
Call or email now to schedule your first body transforming workout.
Go on, do it now and secure your spot before the New Year’s rush.
Dr. Wayne Andersen, Co-Founder and Medical Director of Take Shape For Life wrote his book Dr A’s Habits of Health the book when used with the companion workbook is designed to help you know how to life your life in the state of optimal health. So many people say that they want to get healthier but do not take the time to define what that is for them. Some just don’t know were to start. The book has an in depth assessment for you to take so that you know where your starting point is and then you can decide were you want to go and the book will help guide you down your path.
6 steps to follow so you dont fall off the weight loss wagon.
Free Weightloss Weight Loss EBook
This curbs excess caloric consumption in the patient treated with acupuncture and is a great help in the patients weight loss program. Enhances Fertility TCM practitioner will carefully determine the state of the imbalances and prescribe an individualized program of herbs, acupuncture and diet to help humans create the correct environment for fertility and pregnancy. How To Heal the Life Quickly What maximum people do not realize is that emotions are real things. Acupuncture is one of the most widely recognized and successful methods of alternative treatment in the world. Its effectiveness in treating a wide variety of disorders has been clinically proven by many distinguished researchers. Grateful that the ailments have been alleviated without any side effects, have graciously written testimonials found throughout the website.
Prior printed Publication
100 Days of Weight Loss, Linda Spangle, 2006
Daily Word for Weight Loss, Colleen Zuck, Elaine Meyer, Janie Wright, 2001
Dr. Shapiro’s Picture Perfect Weight Loss Shopper’s Guide, Howard M. Shapiro, 2001
Suggested Links Aerobic Exercise and Weight Loss Fatty Weight Loss BlogLoss Weight Loss Help
Tags: weight loss program weight loss weight los side effects side effect alternative treatment
All natural foods are especially critical to diet, weight loss and pretty much our overall well being. Maybe you’ve heard the term, "you are what you eat" and if so, then why not feed our bodies with whole all natural foods. So what exactly are the foods we should eat in an all natural diet?
All natural food is the food we eat in its purest form. By purest form I mean it is food that is unprocessed and unrefined. Let’s not get all natural confused with organic. It is true that much of the food you eat is or will be eating are grown organically, that term refers to how it was originally grown and cultivated. The growing procedure is free of any added chemicals or pesticides in the soil or sprayed on the food. This is also critical but not the purpose of this article.
All natural foods which are regularly called whole foods, do not just involve fruits and vegetables, but those are two extremely important members. There are more kinds of food like fish, unprocessed meats, poultry and even non-homogenized milk which are all natural. These kinds of foods are also thought to be whole natural foods.
So as you can see, starting an all natural diet doesn’t necessarily mean that you are going to have to make extreme changes to your eating habits. The major change is going to be the manner you grocery shop. It makes it a bit simpler if you have a natural food store close by like Whole Foods or a Co-op, but it is not required. Several of bigger grocery stores are beginning to be aware of the importance of whole natural foods and are carrying many more of these items.
Many of the stores have even designated a segment of the store for whole and natural foods. Shopping at your local farmers market is an additional great choice besides your local grocer. Farmers markets are becoming more and more regular, specially in urban areas, as people are becoming more aware of the importance of eating all natural foods. Also buying local is much greener and contributes to the eventual goal of sustainability.
So now that you’ve located a store that carries these all natural foods that we keep talking about, so when you go shopping what precisely do you buy? Well first you’ll should to get into the habit of reading the labels. The nutritional facts are crucial, but not the only thing we must pay attention to. We need to concentrate on ingredients as well. Here is a list of terms that if included in the ingredients automatically make it NOT all natural: Refined, Bleached, Enriched, Milled, Partially or Fully Hydrogenated Oils, Artificial Sweeteners, Coloring, or Filling. What you’ll find discerning is how many foods in the store do contain these words in their ingredients.
Refined sugar and table salt are often difficult to avoid, but sugar and salt do exist in a natural state like honey, agave nectar, maple syrup, cane sugar and sea salt accordingly. Foods in packaging or boxes are more often than not processed in order to prolong its shelf life. So make sure you’re picking up that box and looking at the ingredient list. Another significant and handy factoid is that the order the ingredients is in the order of their quantity. The number one ingredient makes up the highest percentage of the product and continues in descending order.
So what are some high-quality examples of all natural whole foods? All vegetables and fruit in their natural state (not canned) are good. Unprocessed meats are also a wonderful source of protein which can be purchased at your local butcher. 100% whole wheat bread products (Ezekiel and Vogel are two of my favorites) and whole grain rice are a couple more. For the most part items that say ‘instant’ or ‘quick’ ordinarily have been processed in one way or another to make them cook more rapidly. Just try to imagine how that food is cultivated in its natural form and try to get as near to that as achievable.
So after all things considered, getting your diet to be all natural doesn’t restrict you that much. With that said, it is also imperative to be conscious that just eating all natural whole foods does not inevitably equate to weight loss.
All natural foods can still be high in calories and fat, so it is essential to be attentive of that as well. But when you begin eating more all natural and whole foods, there will be an automatic lessening in your sodium and sugar intake just by avoiding all those processed foods. This reduction in sodium and calories will no doubt help you in your weight loss goals.
There are many different diets that are out on the market. Most of which have some people saying how great they are, and others saying how ineffective they are. But there is one diet that almost everyone can agree on. That is the raw food diet. Here are some reasons you might consider eating the raw food diet. You might be surprised at how many different ways you will benefit from this food.
Before you start eating the raw food diet you should know that this is not just some new fad way to lose weight. In fact, it shouldn’t be thought of as a diet at all. Eating the raw food diet is more like subscribing to a healthier lifestyle. If you are devoted to keeping yourself healthy, here are some of the benefits you will discover when eating the raw food diet.
You may not realize it, but eating cooked foods consistently puts chemicals into your body. These chemicals can fog your mind, make you sleep, and just generally degrade your health system. It is a slow, gradual process that most people are not aware of. They think that that is how healthy feels. When you start to eat raw foods you will notice that you need less sleep, and that your senses will heighten. You will also be more energetic.
Raw meals will also help to boost your immune system. This means that it will be harder for you to get sick. Also, this diet will improve your digestive system.
These foods contain all of the natural enzymes that they are supposed too. When we cook foods, we kill some of the nutrients in them. Eating raw means that we get all of the energy possibly from any given food. Almost all people who begin to eat in this manner will experience some weight loss. That is because you are eating a diet that gives you all of the nutrients that you need, but none of the extra calories that you don’t.
With all of these benefits, why doesn’t everyone start to eat raw food. Well, the fact of the matter is that it is a very difficult diet to be successful at. You might not be able to eat at restaurants because they do not offer meals according to your dietary needs. That means that if you want to use this diet, you have to change many aspects of your life. But believe me, they are all changes for the best.
8:50 a.m. I got a comment on my blog! It was a great comment and it was about how many calories I may be drinking. I think I should clarify some of my choices. When I say tea that means homemade tea from a teabag. If it is bottled tea then I say what brand. I try to avoid bottled tea because it can be worse than soda. Some have also asked about my energy drinks. I drink Diet RockStars. I actually drink them because I enjoy the taste, not because it is an energy drink. Each can is only 20 calories, but I do need to knock them off sooner or later. However, I will keep working on drinking more water! Thanks for reading!
Breakfast: Diet energy drink, ½ a bowl of cereal and ½ a grapefruit.
10:53 a.m. I am at work today and the office temperature is an issue. It is mid 60s downstairs and high low 80s upstairs. A 20 degree difference in one flight of stairs.
Water: Eight cups
Lunch: Turkey sandwich, cherry yogurt, two rice cakes, a cup of coffee and some water.
Snack: 2:44 p.m. I had a small bag of pretzels I had in my lunchbox. That’s right I carry a purple Bob the Builder lunch box to work everyday. You can tell my dad loves garage sales!
Dinner: I had some Chinese orange chicken and chow main. I was talking with my grandma on my way home from work and she said she had Chinese food so I thought I would have some too. I also had some grapefruit SOBE drink.
Ab Circle Pro – You could lose your love handles.™A treadmill for your abs.Made with gym quality steel that’s built to last a lifetime. Folds for simple storage under the bed or in the closet. Three levels of resistance so it’s perfect for any fitness level. A Unique patented friction free track gets you off the floor for a brilliant workout. Give it shot for 30 days.
Hey there, my droogies. Long time no see. Here we are seven months or so after the last time I posted anything here. What’s been going on all this time? Let’s see, shall we?
Well, if you take a look at the chart above you’ll see that since April 15th, the day I got my diagnosis of type 2 diabetes, I’ve lost 63 pounds .
I started out weighing 313 and am now down to 250. Yeah, I know, 250 is still quite a lot, even taking my 5′11″ height into account. But. Compared to 313, 250 feels like freakin’ Twiggy!
The focus is on managing my diabetes, and if I should also keep losing weight along the way, then — bonus!
Here’s the best part, tho: In July I went back to see my doctor for a review of my first 3 months with diabetes. I fasted for 12 hours before the appointment & had blood drawn for the same series of lab tests I took in April. When the July lab test results came back a week later, my doctor (and I) could not have been happier.
BG : April 2009 = 145 July 2009 = 96
a1c: July 2009 = < 6
Biggest (and most welcome) surprise? My blood pressure. In April 2009 = 136/84 In July 2009 = 122/76
On the lab test results my doctor scrawled the word EXCELLENT!! across the bottom of the page. She said that because I have done everything that I was advised to do – particularly the part about reducing body weight by at least 10% – I have, in effect, reversed the course of the diabetes.
Yeah, you read that right: I’m beating it.
And I apparently don’t have high blood pressure anymore, either. Is this or is this not the most kick-ass awesome result EVAR?!
Let’s talk about the #1 approach to getting rid of love handles!
Regulating your food consumption. That’s how it goes regardless of how you feel about it. Basically, everything hinges on your daily food consumption. 80 percent of your effort should be allotted to your daily food consumption and 20 percent focused on physical activity.
If you can really get your diet under control to get rid of love handles then you’ve mastered the hardest part.Working out is the easy part, controlling your eating habits is where it’s going to take discipline.
To put it simply, you could get rid of your dreaded love handles if you stay away from processed foods and learn to change your food plan completely.
Now here are some of the exercises you can do to get rid of them.
1. Focusing on your cardio routines. You should be able to perform cardio exercises at least three times per week. By doing them, you can largely decrease the amount of calories in your system.
2. Working out in the gym. To lose any remaining love handles, a proper diet should be followed as well as gym exercises.
Specifically, you should continuously focus on two exercise types designed to get rid of love handles. I’ve talked about them in other articles .
Your fat buildup in the stomach is related to the thighs; hence once you lose the belly fat, the fat on your thighs will automatically follow. That’s killing two birds with one stone!
Side Bend Routines:
Stand with your feet about shoulder width apart and your knees slightly bent. Next, bend towards one side, allowing your body to move as far as it can go. Using weights is also advisable when doing this exercise. This exercise focuses on the body part that ultimately becomes the love handles. It also brings more blood to that area which helps with circulation and oxygen. Also, the love handle region is stretched using this exercise. Hence, you’ll find that this love handle exercise is an excellent addition to your routine.
As an aside, if you really want the best workout program that will give you the quickest results, I highly suggest you read my Tom Venuto Workout Review.
Torso Twist Workouts:
The torso twist is a variation of a side bend wherein you “twist” rather than bend your body from one side to another. I like to use a bar, behind my head resting on my shoulders that gives me a good stretch.
Exercise:
Let’s talk about exercises that help you get bigger muscles. Just make sure that you always aim to increase your max at each opportunity. A max is simply one rep with the most weight you can do. Every gym session, your ultimate goal would be to increase your max.
Many people want to get bigger muscles but they don’t want to put in the hard work. There is just no way around it, you must increase your weight or reps every time you workout.
Ideally, you should have a training partner working with you at all times. For your body to get used to balancing and using real weights, you should initially focus more on doing free weight exercises. You have no idea how many muscle fibers can be exercised when balancing free weights. Make sure to perform low reps while using heavy weight. You might want to do 8, 6 and 4 reps on a certain free weight exercise like bench press or incline bench press. For each body part you should do 3 exercises and only 2 body parts per day and per week.
Diet:
You have to stop eating all the processed foods and the sugars and the late night eating. If you really want to get bigger muscles you need to start treating your body like the temple that it is. To get bigger muscles, then you should be eating more protein. Amino acids Proteins are the building blocks of protein. Proteins’ primarily function is to sew back muscles that have been torn apart. Personally, the key factor I use is MSM! You can easily access proteins through foods such as chicken, egg or fish.
By the way, if you’re like me and you want the best workout program that will give you the quickest results, I really think you should checkout this Vince Delmonte Review.
Rest Time:
Keep in mind that working out without allotting time for rest is detrimental for getting bigger muscles. This is because while you are trying to recover, your body will be busy fixing the torn muscles.
Sleep:
Another factor you must take into consideration is the amount of sleep you get. Sleeping is the time when your body will be doing most of the mending and rebuilding of your muscles. Eight uninterrupted hours of sleep should be enough for this, making sure that you the best hours are anytime before midnight.
Staying hydrated:
Liquid and hydration helps blood flow, muscle repair and flexibility. So be careful to not let yourself get dehydrated.
I’m just returning from a 4-mile run, which I am happy to have run in 35:48 (which you can see in my twitter feed to the right), which isn’t lightning speed but a little faster than 9-minute miles on average, which is an improvement for me.
I credit that time to being totally inspired and encouraged as I ran by the awesome selection of songs my ipod decided to play at me. Granted, I was playing within about a 150-song playlist entitled “workout,” but this selection was prime.
This time of year is a crucial time to rejuvenate your workout — with the air getting colder and lots of commitments like holiday parties and vacation and work coming at you in full force, it’s high time to put a new element into things to keep you motivated. I find getting new music is even more refreshing than a change of venue or a new exercise. So I offer to you today’s playlist, as I heard it.
Now, there are some titles and artists in here you may not recognize, and some genres you may not like. Let me suggest this though: even if you don’t listen to metal, it’s important to note that during exercise, for me a metal changeup can become a mystical incantation — a crunching “abra cadabra” that magically replenishes my muscles and gives me strength to go harder than I thought possible.
Not all of it is metal, there’s some rock, punk and hip hop in there too. Stuff that keeps you goin. When The Weeks are howling “Comeback Cadillaaaac!” tell me you’re not working at your peak performance.
Anyway, it’s out there for some people, but I promise if used correctly, this playlist will push you as hard as you need to be pushed to plow through the holiday slowdown.
Protest The Hero – “Divinity Within”
Thrice – “At The Last”
Atmosphere – “The Arrival”
He Is Legend – “Everyone I Know Has Fangs”
Bad Religion – “Parallel”
The Gaslight Anthem – “1930″
The Weeks – “Comeback Cadillac”
Social Distortion – “Reach For The Sky”
Well not really. BUT I have lost 4lbs in weight this week. I am so chuffed. I have cooked lots of yummy filling meals this week and I have to say it hasnt felt like I was dieting at all. You just have to look at my recipes, to see the kind of things you can eat.
I was actually talking about slimming world on a dieting forum I use (waves at Minimins ). Since being on slimming world, I really think it helps retrain your eating habits, unlike so many other diets out there. I fell off track for a couple of months because of things going on and really thought the damage would be a big weight gain. But jumping on the scales last week. I was surprised to see I had only gained 2.5lbs.
Now if I had of been on one of the many diets I have been on in the past, you can pretty much guarentee that the weight gain would of been much more severe.
The thing I love about Slimming World (especially Extra Easy) is that you really don’t feel deprived of anything, there are so many free foods to fill up on, and of course you still have a daily syn allowance to use for those naughty treats you might fancy. Because you are eating normal foods and as much of them as you fancy, it really does retrain your eating habits, no longer are you stood there weighing foods or measuring or working out points, you cook and serve as much of the free foods as you like.
So for anybody out there wanting to lose weight. Try Slimming World. You will not be disappointed.
A healthy weight loss plan can include nutritional supplements to make it easier to meet the weight loss goals. We three of the top selling weight loss supplements on the market today.
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Over the years a number of weight loss myths have emerged and this makes the weight loss process a knotty and often unsuccessful process. Weight loss is not a difficult item to achieve provided that people follow proper, healthy and correct weight loss tips and advice. Apart from physical exercise within is another secure way to lose weight, and this is through a proper diet and healthy weight loss tips.
In other words the weight loss we can achieve with proper nutrition. The truth is that we follow not need immense sacrifices to lose some extra pounds. Three out of four will answer yes, according to a recent United States survey, and these results are not very different in Europe.
People customarily put themselves on diets to feel better.
Indication of Source
100 Days of Weight Loss, Linda Spangle, 2006
Daily Word for Weight Loss, Colleen Zuck, Elaine Meyer, Janie Wright, 2001
Dr. Shapiro’s Picture Perfect Weight Loss Shopper’s Guide, Howard M. Shapiro, 2001
Useful Links Aerobic Exercise and Weight Loss Fatty Weight Loss BlogLoss Weight Loss Help
The Five Things the Weight Loss Diet Must Achieve is filed under weight los.
Rowdy was swimmer and Olympic gold-medalist in the 1984 Olympics.
But that’s not what made Rowdy special.
And certainly not what makes his story worth reading when it comes to muscle-shaping secrets.
Over the next few days I’m going to be sharing 5 Tips for putting on lean muscle. If you want to put on a 2 lbs or 20lbs of muscle, these 5 Tips will help you do it faster than ever.
Remember: Muscle burns calories at rest… the more lean muscle you have the less bodyfat you’ll have if you eat the way I suggest. It’s as simple as that.
Back to Rowdy Gains…
His story is golden because of “how” he won the medal.
You see, Rowdy was an underdog. He was considered too old to be a legitimate threat in the race, despite being a world record-holder. He has missed his prime due to the boycott of the 1980 Olympics.
But Rowdy had a good coach (more on that tomorrow)… and his coach knew the power of “distinctions”…
Distinctions are the subtle things that turn average into excellence and losers into winners. Often distinctions are so hard to spot that even the smartest people miss them.
The men and women who succeed massively rarely miss them.
Rowdy was focused on the race… but his coach was focused on the distinctions.
“What can Rowdy do that no one else is doing to give him an edge?”
Well, his savvy coach noticed that the guy who started the race was calling “on your marks…” and then quickly firing the starting-gun. Very quickly in fact.
His coach came up to him moments before the race and said, “Rowdy, jump early.”
And jump early he did. He was first off the blocks and never looked back.
Turns to find out that his time off the blocks was the difference between winning and losing. And the second place guy was furious! He was hitting the wall and yelling about the “false start”… but there was not a false start upon reply.
Just a savvy start! A start based on one, small, tiny… actually monumentally huge distinction.
The first thing you need to ask yourself when it comes to your weight-training goals is this:
“What small distinctions can I make to turn an average workout into a super-productive workout”?
Again, these are small distinctions… little things that add up to huge gains.
Here’s an example:
When doing a chest press exercise, I have two distinctions that have made all the difference in my chest gains.
First, I turn my palms inward, rather than facing out, when pressing with dumbbells. Obviously this does not work with barbell presses, but I use mostly dumbbells.
The result? No rotator cuff or shoulder injuries.
This alone has allowed me to train three more months out of each year. That’s how much time I used to lose before an orthopedic surgeon gave me this tip.
Second, when pressing, I explode up. Then I slow DOWN… I always lower the weight slower than I lift it up. This gives me TWO growth factors rather than just one in the same movement, and without one second difference in the gym.
Again… distinctions.
If you want my book on the best distinctions I’ve ever used for gaining lean muscle, then go here:
So I missed posting for the last three days as I was in Baltimore MD with my partner on the Biggest Loser and the fitness coach Mel. Our arrival on Thursday started with checking into the hotel having a quick breakfast and heading right to Mt.Vernon district in Baltimore. It was approximately a 2 mile walk from the hotel. The sun came out for us and the weather was a wonderful 60. It took about 45 minutes to get the Washington Monument which was our destination. The monument has 200+ stairs that you can walk up and that was Mel’s plan for us. Upon our arrival it was closed for a lighting ceremony and Christmas fireworks show for that evening. So we did not get to walk up the stairs. I do not know about the rest of the group but I was disappointed I had been building myself up for this adventure for a few weeks. The walk was nice, the grade changed, and my knee did not suffer to badly.
Then we arrived at the Baltimore aquarium, which is huge. We spent almost three hours in the aquarium, until hunger overtook us. We ate lunch and then headed back to the hotel. Shannon had started to feel not so well on Monday and by our arrival in Baltimore it was a full-blown expression of yuk! I feel for her as she was not able to enjoy the sights of Baltimore only the sight of a dark room were she healed and slept.
The cool part was the attached Maryland Athletic Club to our hotel. WOW!! is about all I can say. Oh the other thing I can say is that I was excited to work out there. It was clean, brightly painted, the equipment was amazing, the pools were out of this world. I love to swim. The pools were salt instead of chlorine, it is very refreshing to swim in a salt pool instead of chlorine. I truly wish that the Kaliseum could just step it up a few notches. We went to the gym Thursday afternoon, Friday at noon, and Saturday morning. I got on this fitness bike which has an attached T.V. screen for road tours. It takes you through different video terrain with inclines and grades etc… I rode 2.6 miles in 15 minutes and it felt like 5 it went by so fast. I really wanted to sit in on a spinner class but was unable to because of our seminar schedule. I am planning to take a spinner class at one of the fitness clubs in Traverse City to see how it is.
I honestly have to say that I was glad to have gone to work out every day. My energy level was maintained and even though my sleep was less do to the seminar I still felt alive not dog tired. All of my friends at the seminar noticed the 20 pounds as well and it was nice to know that I look different. My outside is now beginning to reflect how good I feel about me on the inside.
Tonight is the last work out, and tomorrow our final weigh in and dinner together. I am looking forward to this event.
A special program referred weight loss fitness camp is conducted for kids, teens and adults. Weight loss is a special programs offered to the people that wants to be fit and slim throughout.
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Although the paper expresses reservations about the Atkins plan they acknowledge it as a legitimate weight loss approach. The ADA revised the Nutrition Recommendations and Interventions for Diabetes in 2008 to acknowledge low-carbohydrate diets as a legitimate weight-loss plan. The recommendations fall short of endorsing low-carbohydrate diets as a long-term health plan nor do they given any preference to these diets.
The official statement from the AHA regarding these diets states categorically that the organization does not recommend high-protein diets.
Indication of Source
100 Days of Weight Loss, Linda Spangle, 2006
Daily Word for Weight Loss, Colleen Zuck, Elaine Meyer, Janie Wright, 2001
Dr. Shapiro’s Picture Perfect Weight Loss Shopper’s Guide, Howard M. Shapiro, 2001
Useful Links Aerobic Exercise and Weight Loss Fatty Weight Loss BlogLoss Weight Loss Help
Easy Snacks for Weight Loss is filed under weight los.
5 great tips for everyone to keep to the weight loss plan during the year-end holidays.
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Other studies indicate that exercise can be notable in the nursing of various types of anxiety; issues of self-esteem; weight loss and weight loss management; and addictions. Research is emerging by the effectiveness of exercise in the maintenance of cognitive or mental functioning and the nursing of vital mental illness. Reports and advice by exercise-induced asthma, playing sports and taking exercise when humans have asthma.
When most adults think about exercise, they imagine working out in the gym by a treadmill or lifting weights. Exercise means playing and being physically active. Besides enjoying the health benefits of regular exercise, kids that are physically fit sleep better and are better able to handle physical and emotional challenges from running to catch a bus to studying for a test.
List of References
100 Days of Weight Loss, Linda Spangle, 2006
Daily Word for Weight Loss, Colleen Zuck, Elaine Meyer, Janie Wright, 2001
Dr. Shapiro’s Picture Perfect Weight Loss Shopper’s Guide, Howard M. Shapiro, 2001
Recommended Links Aerobic Exercise and Weight Loss Fatty Weight Loss BlogLoss Weight Loss Help
An Effective Weight Loss Solution is filed under weight los.
Beloved listeners, we are just proud to present to you again, Susan Braumberger-Arruda! Yes, she will be back on air this coming Wednesday for the second part of her practical fitness advices. So for all those who missed her last week, you still have the chance to listen to her, and for those who will be listening again, there’s more for you to learn, so don’t miss this out! Again, Wired to Win every Wednesday on WAYE Radio 1220 AM 1:00 p.m. to 1:30 p.m. central standard time. Happy listening!!!
I feel like I don’t have much to say. I’m sorry my blog took a nosedive recently. We haven’t decorated our house yet It will be done this weekend though. I have a baby shower to go to on Sunday, and I really don’t want to go. It’s for a friend at work, though we’re friends outside of work too. She knows my whole story, and while she is supportive with the “trying” part of story, she’s not so supportive with the heartache side of things. I just think she doesn’t get it. I think if you haven’t experienced IF, you just don’t get it. Not that she’s a bad person, but I think its just hard for her grasp. Anyway, I’m not really up to talking about all things baby.
When I found out I was pregnant, I pretty much started eating whatever I wanted. I gained like 5 pounds in the last 2 months, and I’m sure the Clomid didn’t help either (even if the Clomid had nothing to do with my weight gain, I prefer to think that it did). So I’ve decided to cut back on calories and I’m back to working out at least 3 days a week. I need to drop some lbs before January/February when we get this show on the road again. That should keep me occupied for awhile.
We have decided to host Christmas Eve dinner at our house, so that will keep me busy too. I’m enjoying lots of coffee and lots of wine. And I’m loving it!
Our schedule for this month included a party on the 8th, party on the 12th, party on the 18th, party on the 19th, party on the 20th, dinner at our house on the 24th, the whole day at my parent’s on Christmas, and New Years is undecided.
Lots of parties, lots of wine to make me happy!
Monday, the 7th is the (hopefully) the final beta draw. I hope AF shows up really soon after the beta is at 0. I kind of want this to just be over already.
There used to be a common mental image of the fat rich person. Dressed in a suit that strained at the buttons, probably smoking a cigar and counting his (because the rich person was rarely female) wealth… he ate out at fine restaurants and his calorific meals continually added to his waist line.
And the mere mention of certain developing countries conjures the image of starving children.
So, the rule has been established for a while. Poor people are thin, and rich people are fat.
Well, times have changed, and this rule has been flipped on its head.
You’re now much more likely to be fat if you are poor.
How can this be the case?
There are a few reasons for this, including:
Wealthier people are generally now taking more responsibility for their own wellbeing. They tend to be more up-to-date with new information about sensible eating.
While the wealthy used to use their disposable income on indulgent foods, they are now investing this money in things like gym memberships, personal trainers and fresh, organic produce.
With the development of ready meals, it is now less expensive to eat pre-packaged ‘junk’ food than it is to buy the fresh ingredients to make a healthy, balanced meal.
It now appears, however, that another factor is causing more and more people to get fatter: financial stress.
Research has shown that during times of financial strain, such as the current recession, people who are already overweight will quickly gain stress-induced weight.
Why? Because they are susceptible to rapid increases in cortisol when stressed, which is linked to weight gain. They will also have already established ‘comfort food’ habits that they will depend on even more during difficult times.
So, the recession might not only be harming your finances.
If you’re ready to lose weight, contact me for help below
A person’s reasons for choosing breast augmentation surgery differ from another. Some people simply want to increase the bust size and others seek to reverse the toll that weight loss, pregnancy and nursing have taken.
Free Weightloss Weight Loss EBook
An significant factor in both lowering cholesterol and weight loss is exercise.
Regular exercise promotes cardiovascular health as well.
Exercise works naturally to burn excess fats and sugars.
It strengthens the lymph system, improves circulation and helps encounter diabetes.
There are many natural health products to help lower cholesterol, lose weight and help with aging.
There are herbal and nutritional combinations to aid in weight loss by burning fat, speeding conscious metabolism.
These products would be much in flawless health to burn conscious up than over the counter or prescription weight loss pills.
List of References
100 Days of Weight Loss, Linda Spangle, 2006
Daily Word for Weight Loss, Colleen Zuck, Elaine Meyer, Janie Wright, 2001
Dr. Shapiro’s Picture Perfect Weight Loss Shopper’s Guide, Howard M. Shapiro, 2001
Recommended Links Aerobic Exercise and Weight Loss Fatty Weight Loss BlogLoss Weight Loss Help
A Synergistic Approach For Natural Weight Loss Success is filed under weight los.
The first UFC gym recently opened last week so KNOXX and Anthony “Rumble” Johnson decided to take a trip to Concord, CA to check out the facility!
Wow!! We were quite amazed what this gym offered…. For more information check out their website at http://www.ufcgyms.com/
Anthony “Rumble” Johnson will also be training at this UFC gym with trainers, Jimmy Greninger and Allan Maravilla, for his morning training sessions while continuing his training with Cung Le and Josh Thomson at Universal Strength Headquarters in the evening.
the other…week, i went to see a very dear friend at the vintage store at which she’s employed. my first plan of action was to see her face; the second was to find something spectacular to wear for my annual day of worship–my birthday. 
). Since being on slimming world, I really think it helps retrain your eating habits, unlike so many other diets out there. I fell off track for a couple of months because of things going on and really thought the damage would be a big weight gain. But jumping on the scales last week. I was surprised to see I had only gained 2.5lbs.
It will be done this weekend though. I have a baby shower to go to on Sunday, and I really don’t want to go. It’s for a friend at work, though we’re friends outside of work too. She knows my whole story, and while she is supportive with the “trying” part of story, she’s not so supportive with the heartache side of things. I just think she doesn’t get it. I think if you haven’t experienced IF, you just don’t get it. Not that she’s a bad person, but I think its just hard for her grasp. Anyway, I’m not really up to talking about all things baby. 
Rumble workin those ropes!
