espnW

I'm always trying to find good Health and/or Fitness websites to help support me in my journey back to a better me.  Today I found this website.

espnW

It's espn for women. It has a variety of information under 3 main topic headings News & Opinions, Features & Profiles, and Training. The link I'm most interested in is Training.

Under the Training link there are the subtopics of Workouts, Nutrition, Near You, and Forums.

Tonight I only really explored the Workouts tab. I liked the videos featuring the Drill of the Week and Workouts. These short videos show you how to do certain exercises. I think I will enjoy adding the Drill of the Week to my workout routine.

This link takes you directly to the Workout section of the espnW site.:
http://w.espn.go.com/espnw/training/workouts/

New FDA Labeling for Sun Screen - Thanks to Aveeno

I read this article on my sister's blog Free Stuff, Fun Sites, Contests and More (FFCM). I thought this would be good information to pass along. Aveeno has taken the time to explain the new FDA approved Sun Protection Factor (SPF) Ratings that will begin being used to describe the effectiveness of sun screens. 

http://angiewith2.blogspot.com/2011/07/new-fda-labeling-for-sunscreens.html

As most of us know, sunscreen is so important not only for our skins health but to prevent premature aging and keeping our skin looking gorgeous.

AVEENO recently sent this article over explaining the new labeling changes you will be seeing over the next 12 months or so. These changes are being made by new US Food and Drug Administration (FDA) guidelines. The new FDA sunscreen guidelines will effect sunscreens, moisturizes and make up labeled as having sun protection factors (SPF).

The new FDA created a standard testing for both UVA and UVB rays. If a product passes this test it will be labeled "Broad Spectrum" protection. Both UVA and UVB rays are factors in premature aging, skin cancer, sunburns, and more. As it stand right now, most SPF numbers are referenceing UVB rays. UVB rays can effect the outer layer of skin damaging cells and causing skin cancer. UVA rays however also factor into those negative effects on the skin.

With the changes, products that are labeled as Broad Spectrum with an SPF of 15 or greater will be allowed to state that the can reduce the risk of skin cancer and early aging when applied properly along with other skin care measures. Products with SPF 2-14 can also be labeled Broad Spectrum but only if they pass the test. These products however can only state that they help prevent sunburn but must including a warning that it has not been proven to reduce the risk of skin cancer.

Here are some helpful facts:

--all sunscreen only works properly when applied correctly.  At least 1 oz, (about the size of a shot glass) is recommended when applying.  

--sunscreen should be applied every 2 hours.  

Also with the FDA guidelines products will no longer have the terms "waterproof", "sweat proof", and "sunblock".  A package will be allowed to state if it's water resistant but then must have labeled the recommended time that it should be reapplied (40-80 minutes).  All sunscreens will also include a drug fact box that will list things like active ingredients and claims of use.  

Thanks to AVEENO for passing on this important information and allowing me to share it with my readers.  

Note:  AVEENO Active Naturals hydrsport spray is already labeled as Broad Spectrum protecting against both UVA and UVB rays.

Thanks Angie and Aveeno for passing this along!

Progress So Far... Goal #1: Lose 20 pounds by my birthday.

So, here they are, the dreaded "Before" shots. I'm looking forward to the after shots. I will try to update them after every goal date.

My original goal: Lose 20 pounds by my Birthday which is in the beginning of December.
My original weight was: 175

<----In this picture these are my stats:
weight: 172.5 lbs
Measurements: The tape measure I was using only went up to 40 inches...
Bust with sports bra on: about 41 inches
Waist: 40 inches
Hips: ?? the tape measure I was using only went up to 40 inches! How embarrassing is that?
Thigh: 22 inches





Goal #1 achieved and then some!
Today I weight 149.5 which is a total loss of 25.5 lbs so far!

In the picture to the Right, these are my stats! ---------------------------->

Weight: 149.5lbs
I got a new measuring tape that went up well beyond 40.
Bust with sports bra on: 40 inches...
(whos says that the first place every woman loses weight? LOL)
Waist: 35 inches... yes folks, that's a 5 inch difference.
Hips: 39.5 inches.
Thigh: 20.5 inches.

HOW AM I DOING IT???

How am I doing it? I have been giving people the short and sweet answer because I've found that when I've tried to tell the all the details they stop listening as soon as I say the word exercise, but you folks are reading this for a reason so I'll give you all the details.

First of all, as many of you know I have been using MyFitnessPal.com to keep track of my calories and nutrients. (Yes, I know that sounds a whole lot like counting calories doesn't it? That's a lot of work. Most people's eyes glaze over when I say that and they stop actually listening, because, who wants to be bothered with doing something as tedious as counting calories?)

FITNESS TOOLS

Well, MyFitnessPal doesn't making it as tedious. I even have the app for it on my smart phone so all I have to do is search the data base for the item I'm eating or one similar to it and click the "Add" button for whichever meal I'm eating. It counts the calories and nutrients for me. And if there are times that I have a food that isn't in the database and I can't even find one that's similar to it it's just as easy to add a new food based on the stats on the nutritional labels. The other benefit of MyFitnessPal is that it's a built in support group. You can find people just like you fighting the same battle against weight loss, cheer each other on, give and received advice and tips, and keep track of all your progress all in one place.

My other weapon of choice is EA Sports Active 2. Ok, this was a gift from my dad who has heard me whine about wanting to get healthier and be in better shape. I love this game. One of the few video games I will actually play, mostly because it gets your whole body moving. I jumpstarted my weight loss by using the 9 Week Program built in to this game. It's was awesome!

When I first started I didn't think I would make it through the first workout, but I kept pushing through. This game gives you everything you need, a resistance band for building muscle, a heart rate monitor, and it keeps track of your stats within the game as well. You can get nutrition tips and keep track of your weight loss all within the framework of this game.

CHANGING THE WAY I EAT

I used to eat 3 planned meals a day and snack whenever I wanted to on whatever I wanted to. When I started my current job they provided breakfast and lunch  for the children under my care and since I was their teacher I had to eat the meals with them. So I adjusted my schedule to include a small snack in the morning so I could eat breakfast and lunch at school with my children, then I'd eat dinner at home with my family, and once again snack whenever I felt like it. Which is one I could never lose the weight I gained from my pregnancy and in fact was adding more.

So, now I eat 5 or 6 smaller meals a day. Each meal is planned as far as how many calories I can eat at each one based on the daily calorie goal caculated by MyFitnessPal.com. I start my day with a small health snack under 200 calories as this point, breakfast is under 320 calories, lunch is 500 calories, dinner is 450 calories, and my late night snack is 120 calories. Remember this is what I eat to lose about a half pound of weight a week at the current weight of 149.5. How much you weight now and the rate at which you want to lose weight would change your total number of daily calories which would also change your calories allotted per meal. Your daily activity during the day also plays a roll in the number of calories you can eat in a day, since I'm constantly running after 17  three to five year olds five days a week I consider myself to be lightly active which allows me to eat more calories then someone who would consider themselves to be sedentary during their work day. Again, these calories are all calculated by MyFitnessPal for me.

There are days I allow myself to splurge, but I track it all so I'm aware of how many calories I am going over my goal each day. If you've been reading my blog for a while I'm sure you've read the article on the benefits of splurging once in a while.

THE FORBIDDEN FOODS

I have none. Yep, that's right, there are no forbidden foods. I keep my focus on trying to eat the healthiest lower calories foods I can like veggies, lean proteins, fruit, water, etc. But I do allow myself to eat the things I love once in a while. I've had a Whopper Jr on occassion and there's no way I was passing up my sister's pumpkin pie at Thanksgiving, and I love me some chocolate every now and again. I've just gotten more disciplined ad when I allow myself to eat these types of foods. If I know there's birthday party coming up, I make sure the meals I eat during the day are that much healthier and lower calorie to make room calorically for the birthday cake and ice cream I might have at the party. And then, I try not to go overboard at the party. A small piece of cake a little scoop of icecream and log it all in MyFitnessPal. Along with my article on splurging is the explanation of how changing up your diet once in a while can actually be good for your body because then it doesn't become complacent. It doesn't get used to buring the same type of calories in the same way every day. If you don't completely deny yourself a certain food then you don't crave it as much. No cravings means no binging, no binging means better weight loss.

WATER

In the past few weeks I've been making it a point to drink more water. I will have an 8 oz glass as soon as I wake up in the moring with my multivitamin. Another 8 oz when I get to work in the moring, another 8 oz on my break if I get one and then several others when I'm at home. I have noticed a drastic increase in my weight loss since I've started drinking more water. As a matter of fact, even though

EXERCISE

As I've mentioned I have been using EA Sports Active 2 as my main workout regime, but I've also take the opportunity to get in some physical activity whenever and where ever the opportunity has presented itself. I've gone on  many many walks with neighbors and friends, took part in a Zumba Class that was part of a training day at work, taken the long way or the stairs at my daughter's day care...etc. But don't think I'm someone who's working out every single day without fail. I started out workout out 4 days a week with EA Sports Active 2 as was part of the requirements for the 9 week program, but as my grad class become more intense during midterms and finals I found  I've had less and less time for pretty much everything else in my. So, my fitness routine turned into a once a week event usually on Sunday. This is important because I was still aware that I needed to workout. I didn't just give up on trying to exercise. And now that I'm finished with my grad classes I'm going to start hitting it hard again as many days a week as I can.

PEOPLE

I can not tell you how important it is to surround yourself with positive supportive people. I'm very fortunate to have the family and friends that I do. They have noticed my progress and have kept encouraging me from the first noticible 5 pound loss where I am now. I've also learned how to ignore the neigh sayers and the negative influencers that try to tell  me to eat more or give me excuses why you should not worry about tracking my calories or try to tell me that I don't need to lose any more weight. I have my goal in mind, a healthy goal and I am determined to stick to it.

DISCIPLINE

Adopting a healthier lifestyle has more to do with discipline than anything else. You have to be strong in your mindset to commit to your goals. Today, I can walk out to my kitchen to get my daughter something to eat or drink and see the chocolate cake sitting on the counter and not even feel tempted to eat it. When I go out to eat with friends, if I haven't planned the meals a head of time, I have the discipline to choose the healthier items on the menu. At this point, four months into this lifestyle change I actually prefer the healthier foods.

I also have the discpline to not let a rough spot get me down. I am committed to my weighloss goal. If I don't lose a half pound one week, I don't dwell on it. I keep in mind how much weight I've lost so far and get back at it the next day.

REALISTIC GOALS

In closing, I just want to remind all my readers old and new that my approach to weightloss and fitness is not meant to turn anyone into a super athlete. Nor is it some scheme to lose weight fast. This is a realistic approach for the average working person. A way to get healthier and stay healthier through simple lifestyle changes. The goals I set for myself and the changes I make to my lifestyle are all based in reality, nothing drastic. Which is why I have been met with such success for the past four month. I do not take any form of weight loss pill, I do not subscribe to any particular diet plan, to lose weight and keep it off, your plan of attack has to be one that you can sustain for an extended period of time... i.e. the rest of your life. Diet pills and restrictive diets do not fit that bill. The only supplement I take is a daily vitamin to help make sure my nutritional goals are met.

What's my excuse?

So, why will this time be different? Why now? What happened to all my excuses?

Well I have been working out pretty regularly for the past two weeks. Granted I went on vacation for 4 days and didn't work out during those 4 days but I did make healthier eating choices while on vacation and when I came back I some double sessions when I did work out. Last night I watched Extreme Makeover: Weight loss Edition featuring a woman named Staci. This woman weighed 456lbs her person goal was to lose 200 of those pounds. This woman had everything stacked against her. She worked full time, her husband had had a stroke shortly after they were married and had no feeling in his left side which limited him on how much he could help his wife around the house and with raising their two children. By the end of the show and the year she had lost 201lbs!  As I was watching I thought, "well yeah if I had a person trainer come to my house and help me cook the right kinds of food and make sure I worked out for 4 hours a day I could lose weight too."  During phase two of her transformation, because she had met her goal of losing 100lbs in the 1st 90 day period he provided her with a nanny and transformed her home into a workout room complete with cardio machines and everything she needed. So, once again, I thought, "Well yeah, if I had a nanny to take care of my daughter and everything I needed right here to work out and 4 hours of uninterrupted time to workout I could lose weight too." Then came phase 3. She was on her own. No trainer, no nanny, just her and her fitness room. Needless to say she didn't lose weight, in fact she gained 4 pounds in those 3 months. BUT then came phase 4. He final 3 month period. She was still on her own, no trainer, no nanny, just the workout room in her home and she lost 41lbs. It was the goal for her final three months, but it was enough for her to meet her personal goal. She lost a total of 201lbs! At the end of the show the trainer recapped everything and asked, "So what's your excuse?" "What do you have going on in your life you can't put yourself first and take care of you?" Suddenly, all my excuses were gone.

50 lbs Ago

10 years ago I was an in shape college full time college student that worked at the Sports Center of the University I attended (as well as 1 or 2 other part-time jobs) I also ran track and cross country for my school. I was 5 feet 3 inches and 122lbs of muscle, speed, endurance, and beauty. Two years later I met and married a man I thought I was going to spend the rest of my life with. We shared a passion for fitness and working out, by the time we were married I was 117lbs having only 14% body fat. I could bench press more than my own body weight and squat even more. Then we got married and I started working full time. Suddenly the energy to workout for 2 hours every day wasn't there any more and my concern for cooking the healthiest of meals yielded to cooking the simplest of meals. And I slowly started putting on weight. Almost 4 years later we decided to try for a baby at 157 pounds me that I should try to lose some weight before trying for a baby because sometime excess weight makes it difficult to conceive and may lead to complications if I do get pregnant. I tried, albeit it wasn't a whole hearted attempt. After a few months of trying I got pregnant and about a week after I found out I miscarried. Two months later still around the same weight I got pregnant with my daughter. I tried to motivate myself to workout on a regular basis, but between the lack of energy and the constant acid reflux it was hit or miss at best. Two weeks before I gave birth I weight 187lbs.

After having the baby I lost about 12 pounds. I have remained around 175lbs ever since. I've had spurts of working out and eating right and weight loss followed by weight gain. I used to love looking in the mirror when I was in college. Even though at the time I still looked at what I needed to improve, I wish I would have spent more time telling myself how great I actually did look instead of constantly finding something that I didn't think was quite good enough. Now I avoid mirrors at all cost and when I do look in a mirror it's usually just at my face on the rare occasion that I bother to put make-up on. I know that I'll never look the way I did in college. Pregnancy takes a toll on ones body and there are some permanent changes, especially due to the fact that I breast fed for the 9 months, but I do know that I can have a better reflection. I just need to stop making excuses for myself and love myself to know that I need and deserve to take time for myself. My goal is to lose 50lbs by this date next year.