If you've seen my Fitness Tip of the Day on my Facebook Page: A Better Reflection posted on December 24, 2012 then
you know you need to USE YOUR CORE!.
Your core muscles are an integral
part of almost any workout. They help control your balance, protect
your back, and provide support for many other activities.Contracting
your core appropriately helps you get the most out of your activity and
keeps you safe.
As a matter of fact you can get strong tight abs without
doing a single sit up if you use your core in a variety of workouts .
I'm living proof of that thanks to Insanity. Your core consists of the
muscles surrounding your abdomen, upper abs, lower abs, and obliques.
Try it! You can help focus your abs by putting your hand on your abs or
touching or pointing to your abs as you do a particular workout
activity. Taking a few seconding to check your abs in this way during a
workout will help your body focus on contracting them and will eventually
lead to you automatically doing so without having to check as often. You
can check your abs any time you have a free hand in a exercise, even if
moving both arms is part of the exercise, such as when doing a jumping
jack.
Let's say you have decided to do as many jumping jacks as you can
in a minute. Start your jumping jacks. At a certain point to make sure
you are contracting your abs, just put one hand on your abs for a few
repetitions to make sure you are tightening your abs when doing this
move, meanwhile your legs and other arm keep doing the jumping jack
movement. Once your are sure your contracting your abs appropriately
return to using both arms as in the a tradition jumping jack.
Contracting your core during the jumping jacks protects both your back
and your knees! Just remember to keep your knees soft as you land.
Since
I started my fitness journey I have heard this bit of advice over an over
again in almost every fitness program I've tried from EA Sports Active workouts, workouts suggested in health magazines,
to the Beachbody workouts I've tried such as Turbo Jam, Tia Cheng, and
Insanity "Use Your Core!" or "Contract Your Abs!" because the fact of
the matter is that you use your abs to do almost everything like jumping, kicking, turning, squatting, sprinting, or doing a push up.
www.BeachBodyCoach.com/JJasMyself
www.MyUltimateReset.com/JJasMyself
www.MyShakeology.com/JJasMyself
Monday, December 24, 2012
Sunday, December 23, 2012
New Years Resolutions & Challenge Packs
The holiday season is in full swing and soon we'll be celebrating the new year. A New Year often means making a resolution to improve your life in some way. If your New Years resolution includes eating healthier, improving your fitness level, losing weight, or adopting a healthier lifestyle altogether Team BeachBody can help! Take the Team Beachbody Challenge. The challenge packs include everything you need to succeed with your health and fitness goals this year. A fitness programs to meet a variety of interests and needs, sound nutrition guides, supplements, and most importantly the motivation and support of ME! Your Independent Team BeachBody Coach!
Order your Challenge Pack for fitness program today so you are ready to kick off the New Year!
www.BeachBodyCoach.com/JJasMyself
www.MyUltimateReset.com/JJasMyself
www.MyShakeology.com/JJasMyself
www.MyUltimateReset.com/JJasMyself
www.MyShakeology.com/JJasMyself
Monday, November 26, 2012
Insanity Review - Why It's the Perfect at Home Program
What do you call 6 feet of space, your own body weight, and something that plays a DVD?
Your personal total body gym!
I'm serious. If you have 6 feet of space and a place to watch a DVD you can get an excellent total body workout that will give you improved strength, cardio, and agility all in just 60 days 40 minutes a day.
I was never really one for at home workouts. Ever since I was a teenager (many, many moons ago) I would try some at home workout program or another, but would never stick with it for some reason or another. I hated, absolutely hated Aerobic workouts because I just couldn't seem to keep up with the video, just about the time I would get the hang of a certain set of moves, it would change. I felt clumsy and frustrated at best. Because of this I tended to stick to the gym, or running, or more conventional methods of training.
After having my baby it took me a few years to believe that I could ever be the healthy version of myself that I once was. I had gained so much weight over the years just believing I didn't have time for everything I had to do in my life as a homeowner, working full time, being a wife, and mother. So I slowly let my health and fitness slip away from me. A couple years later I was faced with the challenge of being a single mom. I love my baby girl more than anything in the world world and I didn't want to be the out of shape, always tired, version of a mom that I was any more. So, I started hitting the gym again, but progress was slow. Then my dad bought me a workout video game that I tried. I wasn't expecting much to happen as I felt like nothing would work, but slowly and surely I got in better shape. Soon I out worked the fitness video game. I needed something more. That sent me back to the gym to lift and run on the treadmill. Then a friend of mine, who was a Beachbody Coach, told me about the Team Beachbody Insanity Challenge group. So, I thought I'd give it a shot.
What's Not To Love About Insanity?!
No Equipment Needed
I never would have believed you could really get the kind of results I've been getting with an at home workout. Especially one that requires no extra equipment. Just six feet of space and your body. I'm only starting week 4 of Insanity and I've lost 2 inches around my waist and am seeing some serious definition in my arms and legs. Oh, and I'm making major improvements on my fit tests.
Realistic Expectations
One thing that has always bothered me about at home workout programs was watching all the "perfect bodied" people in the background working out and never once needed to take a break. There was always that cynical part of me with the thought in the back of my head that these workouts weren't meant for the average person. This simply isn't so with Insanity. Yes, Insanity pushes you to be able to do things that you probably never thought your body was capable of doing, but Shaun T reminds you throughout his workouts not to sacrifice form. To take a break if you need it and then get back to it. Even the trained athletes in his videos are seen taking a break when the needed. And like a good coach Shaun T even tells some of the people in his video to take a break when he sees them losing their form. "Take a break if you need it. I'm not trying to hurt you. I'm just trying to make push you and make you stronger." he says at one point in the Pure Cardio workout. I like this, because this alleviates that sense of failure I used to feel when I couldn't keep up withe video. So, I take a break when I need it and get back to it. After four weeks of Insanity I'm taking less breaks and the breaks I do take are shorter. Insanity WORKS.
Delicious & Nutritious Meals in the Elite Nutrition Guide
Insanity doesn't just set itself apart with the genius of Shaun T's fitness program, but with the Elite Nutrition Guide as well! Unlike many of the healthy eating guide's I have tried in the past the majority of the meals in the Elite Nutrition Guide are comprised of everyday easy to prepare foods. THIS to me is key to maintaining a healthy diet. Anyone who has been reading this blog for any length of time knows that I try to present health and fitness from a real world perspective. And in the real world, people are busy, and people don't have much money to throw around. the Elite Nutrition Guide doesn't send you to the grocery store looking for some expensive rare ingredients. Chances are whatever your favorite grocery store happens to be, it will carry what you need for most the meals in the Elite Nutrition Guide. Saving you time and Money and who doesn't want to do that?
The Comfort of Your Own Home
Ok, so this is true about any at home workout program, but the fact that I get the results of Insanity in my own home makes this one seem so awesome! It's almost winter here in South Western PA which means snow, temperatures below freezing, and at times unsafe driving conditions. So, the fact that I can get stronger, faster, and more agile without having to leave my house is a major plus right now.
Results You Can See
When I was workout out with EA Sports Active 2 and tracking my diet on My Fitness Pal I was weighing myself every chance I could get and officially weighing in every week. That was what kept me motivated and kept me focused. Seeing the scale drop. With Insanity I hardly weight myself because I am getting results I can see... actually I'm getting results everyone can see. Whether it's a personal NSV like my clothes fitting better or seeing the definition in my shoulders and biceps or that first set of abs trying to make themselves known. I'm seeing results almost every day. I'm seeing results on my fit tests every two weeks. And everyone around me is seeing results and commenting on them. Even people I work with every day have been complimenting me on how good I'm looking and how they can tell I'm getting more toned and look firmer. Who needs a scale when you have results you can see and feel?
Ready to experience this kind of success for yourself. Pick up your copy of Insanity today!
http://www.teambeachbody.com/shop/-/shopping/Insanity?referringRepId=198256
Have any questions or comments about Insanity. Feel free to contact me!
JJasMyself@BeachbodyCoach.com
Your personal total body gym!
I'm serious. If you have 6 feet of space and a place to watch a DVD you can get an excellent total body workout that will give you improved strength, cardio, and agility all in just 60 days 40 minutes a day.
I was never really one for at home workouts. Ever since I was a teenager (many, many moons ago) I would try some at home workout program or another, but would never stick with it for some reason or another. I hated, absolutely hated Aerobic workouts because I just couldn't seem to keep up with the video, just about the time I would get the hang of a certain set of moves, it would change. I felt clumsy and frustrated at best. Because of this I tended to stick to the gym, or running, or more conventional methods of training.
After having my baby it took me a few years to believe that I could ever be the healthy version of myself that I once was. I had gained so much weight over the years just believing I didn't have time for everything I had to do in my life as a homeowner, working full time, being a wife, and mother. So I slowly let my health and fitness slip away from me. A couple years later I was faced with the challenge of being a single mom. I love my baby girl more than anything in the world world and I didn't want to be the out of shape, always tired, version of a mom that I was any more. So, I started hitting the gym again, but progress was slow. Then my dad bought me a workout video game that I tried. I wasn't expecting much to happen as I felt like nothing would work, but slowly and surely I got in better shape. Soon I out worked the fitness video game. I needed something more. That sent me back to the gym to lift and run on the treadmill. Then a friend of mine, who was a Beachbody Coach, told me about the Team Beachbody Insanity Challenge group. So, I thought I'd give it a shot.
What's Not To Love About Insanity?!
No Equipment Needed
I never would have believed you could really get the kind of results I've been getting with an at home workout. Especially one that requires no extra equipment. Just six feet of space and your body. I'm only starting week 4 of Insanity and I've lost 2 inches around my waist and am seeing some serious definition in my arms and legs. Oh, and I'm making major improvements on my fit tests.
Realistic Expectations
One thing that has always bothered me about at home workout programs was watching all the "perfect bodied" people in the background working out and never once needed to take a break. There was always that cynical part of me with the thought in the back of my head that these workouts weren't meant for the average person. This simply isn't so with Insanity. Yes, Insanity pushes you to be able to do things that you probably never thought your body was capable of doing, but Shaun T reminds you throughout his workouts not to sacrifice form. To take a break if you need it and then get back to it. Even the trained athletes in his videos are seen taking a break when the needed. And like a good coach Shaun T even tells some of the people in his video to take a break when he sees them losing their form. "Take a break if you need it. I'm not trying to hurt you. I'm just trying to make push you and make you stronger." he says at one point in the Pure Cardio workout. I like this, because this alleviates that sense of failure I used to feel when I couldn't keep up withe video. So, I take a break when I need it and get back to it. After four weeks of Insanity I'm taking less breaks and the breaks I do take are shorter. Insanity WORKS.
Delicious & Nutritious Meals in the Elite Nutrition Guide
Insanity doesn't just set itself apart with the genius of Shaun T's fitness program, but with the Elite Nutrition Guide as well! Unlike many of the healthy eating guide's I have tried in the past the majority of the meals in the Elite Nutrition Guide are comprised of everyday easy to prepare foods. THIS to me is key to maintaining a healthy diet. Anyone who has been reading this blog for any length of time knows that I try to present health and fitness from a real world perspective. And in the real world, people are busy, and people don't have much money to throw around. the Elite Nutrition Guide doesn't send you to the grocery store looking for some expensive rare ingredients. Chances are whatever your favorite grocery store happens to be, it will carry what you need for most the meals in the Elite Nutrition Guide. Saving you time and Money and who doesn't want to do that?
The Comfort of Your Own Home
Ok, so this is true about any at home workout program, but the fact that I get the results of Insanity in my own home makes this one seem so awesome! It's almost winter here in South Western PA which means snow, temperatures below freezing, and at times unsafe driving conditions. So, the fact that I can get stronger, faster, and more agile without having to leave my house is a major plus right now.
Results You Can See
When I was workout out with EA Sports Active 2 and tracking my diet on My Fitness Pal I was weighing myself every chance I could get and officially weighing in every week. That was what kept me motivated and kept me focused. Seeing the scale drop. With Insanity I hardly weight myself because I am getting results I can see... actually I'm getting results everyone can see. Whether it's a personal NSV like my clothes fitting better or seeing the definition in my shoulders and biceps or that first set of abs trying to make themselves known. I'm seeing results almost every day. I'm seeing results on my fit tests every two weeks. And everyone around me is seeing results and commenting on them. Even people I work with every day have been complimenting me on how good I'm looking and how they can tell I'm getting more toned and look firmer. Who needs a scale when you have results you can see and feel?
Ready to experience this kind of success for yourself. Pick up your copy of Insanity today!
http://www.teambeachbody.com/shop/-/shopping/Insanity?referringRepId=198256
Have any questions or comments about Insanity. Feel free to contact me!
JJasMyself@BeachbodyCoach.com
Tuesday, November 13, 2012
NSV - The Most Motivating Victory!
You don't have to be in the fitness world for very long before you see three letters pop up in everyone's posts and blogs. NSV.
What do they mean? For most people they mean the have undeniable proof that they are making actual progress toward their health and fitness goals. More motivating than the numbers on the scale and more genuine too!
NSV stands for "Non-Scale Victory"
A Non-Scale Victory can be anything that is proof positive that you are achieving your fitness goals. All the time and hard work you put into creating a healthier lifestyle are paying off.
NSVs tend to be more motivating than simply seeing the numbers drop on the scale for two reasons.
1) even when you are making progress the numbers on the scale don't always drop. Sometimes they hold steady and at times you might even seen them climb.... so really, the numbers on the scale are a poor indicator and at times can definitely be a poor motivator of your actually fitness progress.
2) Non-Scale Victories usually take you by surprise. It's that random comment from a co-worker who takes the time to say, "Wow, you're really looking good! Your body looks firmer" or "your skin is glowing." or that morning you are trudging up that flight of steps to drop your daughter off at day care before work when you get to the top and realize, you're not out of breath! That goes double for when you realize that you've reached the top, you're not out of breath, AND you were carrying your daughter!
It's running a 5K three whole minutes faster than you ran your last one. It's getting through INSANITY: Cardio Power & Resistance the third time around and realizing you didn't have to take a break before the warm ups were over. It's have to cut the sleeves off your t-shirts because your biceps have gotten so big the sleeves are uncomfortable.
But the coolest NSVs I've ever had are the ones you don't really think about until they happen. Like when you pull your winter clothes out of storage and realize not one pair of pants fits without a belt holding them up. Or something as silly as sinking into a bubble bath for the first time in months and realizing there's a whole lot more room in the tub than you remember there being the last time you had the chance to take one!
Yes, Non-Scale Victories are a delight. And can really keep you motivated. So, keep measuring, keep stepping on that scale if you need to, but don't let standard units of measure dictate your feelings about your progress. After all, getting healthy and staying fit isn't about seeing how skinny you can get or about how much weight you can lose. It's about increasing your quality of life. The more you can do today that you couldn't do a week ago, a month ago, a year ago, the better your quality of life is.
So, when you're chasing your little one around the backyard in a game of tag. Take a moment to realize how much more fun it is now that you don't get out of breath after just 5 minutes.
Now that you know what an NSV is I would love for you to share some of yours! What progress have you seen that keeps you motivated to continue doing what you're doing? Let me hear some Non-Scale Victories of your own!
What do they mean? For most people they mean the have undeniable proof that they are making actual progress toward their health and fitness goals. More motivating than the numbers on the scale and more genuine too!
NSV stands for "Non-Scale Victory"
A Non-Scale Victory can be anything that is proof positive that you are achieving your fitness goals. All the time and hard work you put into creating a healthier lifestyle are paying off.
NSVs tend to be more motivating than simply seeing the numbers drop on the scale for two reasons.
1) even when you are making progress the numbers on the scale don't always drop. Sometimes they hold steady and at times you might even seen them climb.... so really, the numbers on the scale are a poor indicator and at times can definitely be a poor motivator of your actually fitness progress.
2) Non-Scale Victories usually take you by surprise. It's that random comment from a co-worker who takes the time to say, "Wow, you're really looking good! Your body looks firmer" or "your skin is glowing." or that morning you are trudging up that flight of steps to drop your daughter off at day care before work when you get to the top and realize, you're not out of breath! That goes double for when you realize that you've reached the top, you're not out of breath, AND you were carrying your daughter!
It's running a 5K three whole minutes faster than you ran your last one. It's getting through INSANITY: Cardio Power & Resistance the third time around and realizing you didn't have to take a break before the warm ups were over. It's have to cut the sleeves off your t-shirts because your biceps have gotten so big the sleeves are uncomfortable.
But the coolest NSVs I've ever had are the ones you don't really think about until they happen. Like when you pull your winter clothes out of storage and realize not one pair of pants fits without a belt holding them up. Or something as silly as sinking into a bubble bath for the first time in months and realizing there's a whole lot more room in the tub than you remember there being the last time you had the chance to take one!
Yes, Non-Scale Victories are a delight. And can really keep you motivated. So, keep measuring, keep stepping on that scale if you need to, but don't let standard units of measure dictate your feelings about your progress. After all, getting healthy and staying fit isn't about seeing how skinny you can get or about how much weight you can lose. It's about increasing your quality of life. The more you can do today that you couldn't do a week ago, a month ago, a year ago, the better your quality of life is.
So, when you're chasing your little one around the backyard in a game of tag. Take a moment to realize how much more fun it is now that you don't get out of breath after just 5 minutes.
Now that you know what an NSV is I would love for you to share some of yours! What progress have you seen that keeps you motivated to continue doing what you're doing? Let me hear some Non-Scale Victories of your own!
Saturday, November 10, 2012
Beachbody Coaching.
For those of your who are my friends or followers on Facebook or Twitter you already know that I've taken on endeavor. I have become and Independent Beach Body Coach.
Why Beachbody? Beachbody makes a full line of products from nutritional supplements, meal plans and workout equipment to highly effective and recognizable home workout programs. If you have ever heard of P90X, INSANITY, Turbo Jam, Brazil Butt Lift, or Body Beast then you've heard of Beachbody.
I was first introduced to Beachbody products when I saw an Infomercial for Turbo Jam back in 2007 I still have and do the Turbo Jam workouts today. As a matter of fact I am in the process of arranging a Turbo Jam Challenge group to kick off New Year! When I first started doing Turbo Jam I stuck to the included meal plans and made the workouts a part of my daily life and the extra weight just seemed to melt off.
Beachbody sells all the equipment you need to successfully succeed. After a while I felt I needed more of a challenge so I ordered the weight gloves to help increase the intensity of my workout. I love these gloves! I even use them when doing other workouts!
While the programs and equipment are excellent the thing that drew me to Beachbody was the community. The coaches and other Beachbody members are fantastic motivators. As a matter of fact my Beachbody coach was there to motivate and support me even when I was using other programs and products. It is evident that the Coaches of Beachbody are passionate about fitness and helping others on a their journey to health and fitness. That is why I decided to become a Beachbody Coach!
While I wear many hats I my daily life. I love health and fitness. I love sharing in others journeys and motivating each other. Since I have experienced the quality of Beachbody products and their effectiveness I knew it was something I could get behind.
Another product that is synonymous with Beachbody is ShakeOlogy. A meal replacement shake that is packed with nutrition!
To find out more about Beachbody or ShakeOlogy check out these links:
http://beachbodycoach.com/JJasMyself
http://myshakeology.com/JJasMyself
http://myultimatereset.com/JJasMyself
Why Beachbody? Beachbody makes a full line of products from nutritional supplements, meal plans and workout equipment to highly effective and recognizable home workout programs. If you have ever heard of P90X, INSANITY, Turbo Jam, Brazil Butt Lift, or Body Beast then you've heard of Beachbody.
I was first introduced to Beachbody products when I saw an Infomercial for Turbo Jam back in 2007 I still have and do the Turbo Jam workouts today. As a matter of fact I am in the process of arranging a Turbo Jam Challenge group to kick off New Year! When I first started doing Turbo Jam I stuck to the included meal plans and made the workouts a part of my daily life and the extra weight just seemed to melt off.
Beachbody sells all the equipment you need to successfully succeed. After a while I felt I needed more of a challenge so I ordered the weight gloves to help increase the intensity of my workout. I love these gloves! I even use them when doing other workouts!
While the programs and equipment are excellent the thing that drew me to Beachbody was the community. The coaches and other Beachbody members are fantastic motivators. As a matter of fact my Beachbody coach was there to motivate and support me even when I was using other programs and products. It is evident that the Coaches of Beachbody are passionate about fitness and helping others on a their journey to health and fitness. That is why I decided to become a Beachbody Coach!
While I wear many hats I my daily life. I love health and fitness. I love sharing in others journeys and motivating each other. Since I have experienced the quality of Beachbody products and their effectiveness I knew it was something I could get behind.
Another product that is synonymous with Beachbody is ShakeOlogy. A meal replacement shake that is packed with nutrition!
To find out more about Beachbody or ShakeOlogy check out these links:
http://beachbodycoach.com/JJasMyself
http://myshakeology.com/JJasMyself
http://myultimatereset.com/JJasMyself
Thursday, November 8, 2012
Body Proud at Any Size, and healthy too!
I've been reading a lot of articles lately in which the writers try to make people pursuing a healthy lifestyle into the enemy. Trying to flip the pursuit of a healthy lifestyle into a symptom of insecurity or lack of confidence. I'll be the first person to tell you that you should be proud of your body not matter what it looks like. No matter what it's shape or size. Your body is amazing. YOU are amazing. Who you are and the magnitude of amazingness has nothing to do with what you look like (Yes, I know "amazingness" is not a real word, but work with me here). End of Story. However, if you feel you have to defend your right to be body proud at a larger size by putting down those perusing a healthier lifestyle, you might really want to reflect on why you feel this way.
I honestly think men and women can be gorgeous at any size. And I'm not just talking Tyra banks version of plus size.What matters is if you're happy and if you're healthy.
When I was medically considered to be obese I wasn't happy. Not because of the terminology, but because of the way I felt. Thirty-Five pounds ago I was tired all the time. It took effort to run around the back yard with my toddler. I had no energy. My feet ached at the end of each work day. I just wanted to sleep all the time. And I got sick more often than I do now. As a matter of fact, I hardly get sick at all now. In the past year I only had to call off work one time due to illness, mostly because in the past year I've only been sick one time in the past year (yes, I know, I probably just jinxed myself by saying that). When you consider I'm a Pre-K teacher staying that healthy is an accomplishment!
Now, I am happy. Now, I love the way I feel now. I'm only 35 pounds lighter than I was 15 months ago, which is by no means super model thin, and with no desire to be, I feel great! I love how easily I can move with ease whether its getting up and down and moving all round the play areas at work or just running around the back yard and climbing play gyms with my own daughter. Love it! Movements that took effort 35lbs ago take place without a thought today. I sleep better. I have more energy. And I really enjoy my life and my body and all the amazing things it can do.
I workout today because it's fun! As a matter of fact I recently started a new workout program, Beachbody's INSANITY! I'm taking the INSANITY Challenge! Which means I had to take "before" pictures. The funny thing is, I wasn't like most people who take "before" pictures when starting a new diet or fitness program with the depressed look on their faces looking all frumpy. Nope! Not me! I took before pictures and I thought, "Wow! I look this good before the program! I can't wait to see how much stronger and leaner I'll look after!" That's the goal for me. Not to be thin, but to push myself to my physical peak of fitness. I love my body and seeing all the amazing things it can do. There's more to being healthy than your annual exam and blood test results. THIS amazing feeling is what keeps me workout out and eating right!
But what got me to this point was a concern for my health.
On top of the way I felt, when I was overweight, was the concern for my future health and all the health risks that come with being overweight. In many of the articles I've been reading lately the writers defend their right to be fat (their words, not mine) by citing their blood pressure and cholesterol levels. That's great! That's a start, but there's more to the story than blood pressure and cholesterol levels. I almost didn't write this post because I don't think scare tactics convince any one to do anything worth doing, but the fact is this is not a scare tactic. This is reality.
The reality is carrying extra weight, especially around your midsection is dangerous, regardless of your blood pressure or blood test results, especially if that extra weight comes in the form of visceral fat. I've written about visceral fat and subcutaneous fat before in another article: Visceral Fat vs Subcutaneous Fat. So, while you're blood pressure may be at a healthy level, you may still be at risk. In addition to risk to your internal organs is the strong correlation between being overweight and serious diseases like Heart Disease and Diabetes and the increased risk of certain cancers. These are real risks to your health that can be prevented by adopting a healthier lifestyle. So, be body proud at any size, just be healthy too.
For more information on Diabetes Prevention check out this site:
http://www.diabetes.org/diabetes-basics/prevention/?loc=DropDownDB-prevention
For more information on Cancer Risks check out these articles:
http://www.weightlossresources.co.uk/body_weight/overweight/cancer_risk.htm
http://www.cancer.gov/cancertopics/factsheet/Risk/obesity
For more information on Heart Disease check out this site:
http://www.cdc.gov/heartdisease/behavior.htm
I honestly think men and women can be gorgeous at any size. And I'm not just talking Tyra banks version of plus size.What matters is if you're happy and if you're healthy.
When I was medically considered to be obese I wasn't happy. Not because of the terminology, but because of the way I felt. Thirty-Five pounds ago I was tired all the time. It took effort to run around the back yard with my toddler. I had no energy. My feet ached at the end of each work day. I just wanted to sleep all the time. And I got sick more often than I do now. As a matter of fact, I hardly get sick at all now. In the past year I only had to call off work one time due to illness, mostly because in the past year I've only been sick one time in the past year (yes, I know, I probably just jinxed myself by saying that). When you consider I'm a Pre-K teacher staying that healthy is an accomplishment!
Now, I am happy. Now, I love the way I feel now. I'm only 35 pounds lighter than I was 15 months ago, which is by no means super model thin, and with no desire to be, I feel great! I love how easily I can move with ease whether its getting up and down and moving all round the play areas at work or just running around the back yard and climbing play gyms with my own daughter. Love it! Movements that took effort 35lbs ago take place without a thought today. I sleep better. I have more energy. And I really enjoy my life and my body and all the amazing things it can do.
I workout today because it's fun! As a matter of fact I recently started a new workout program, Beachbody's INSANITY! I'm taking the INSANITY Challenge! Which means I had to take "before" pictures. The funny thing is, I wasn't like most people who take "before" pictures when starting a new diet or fitness program with the depressed look on their faces looking all frumpy. Nope! Not me! I took before pictures and I thought, "Wow! I look this good before the program! I can't wait to see how much stronger and leaner I'll look after!" That's the goal for me. Not to be thin, but to push myself to my physical peak of fitness. I love my body and seeing all the amazing things it can do. There's more to being healthy than your annual exam and blood test results. THIS amazing feeling is what keeps me workout out and eating right!
But what got me to this point was a concern for my health.
On top of the way I felt, when I was overweight, was the concern for my future health and all the health risks that come with being overweight. In many of the articles I've been reading lately the writers defend their right to be fat (their words, not mine) by citing their blood pressure and cholesterol levels. That's great! That's a start, but there's more to the story than blood pressure and cholesterol levels. I almost didn't write this post because I don't think scare tactics convince any one to do anything worth doing, but the fact is this is not a scare tactic. This is reality.
The reality is carrying extra weight, especially around your midsection is dangerous, regardless of your blood pressure or blood test results, especially if that extra weight comes in the form of visceral fat. I've written about visceral fat and subcutaneous fat before in another article: Visceral Fat vs Subcutaneous Fat. So, while you're blood pressure may be at a healthy level, you may still be at risk. In addition to risk to your internal organs is the strong correlation between being overweight and serious diseases like Heart Disease and Diabetes and the increased risk of certain cancers. These are real risks to your health that can be prevented by adopting a healthier lifestyle. So, be body proud at any size, just be healthy too.
For more information on Diabetes Prevention check out this site:
http://www.diabetes.org/diabetes-basics/prevention/?loc=DropDownDB-prevention
For more information on Cancer Risks check out these articles:
http://www.weightlossresources.co.uk/body_weight/overweight/cancer_risk.htm
http://www.cancer.gov/cancertopics/factsheet/Risk/obesity
For more information on Heart Disease check out this site:
http://www.cdc.gov/heartdisease/behavior.htm
Sunday, November 4, 2012
Setting Clocks Back Doesn't Need to Set Your Fitness Back
It's that time of year again. The weather is getting colder and the sun is setting much earlier. The colder temperatures temp us to seek comfort foods usually in the form of carbs and sugar. The falling temperatures and the dwindling day light deter us from sticking to our outdoor summer workout routines because we don't want to leave our nice warm houses.
As humans we tend to be creatures of habit. We enjoy routines. As long as we have a routine we can stick to it. So, when seasons change causes a kink in our health and fitness plans. This is why I promote the idea of keeping your workout routines fresh. Learn to adapt and find ways to enjoy working out for each season.
I live in Pennsylvania where the outside conditions are drastically different in the spring and summer than they are in the fall and winter. While I enjoy the freedom, fresh air, and beauty of running outside in the spring, summer, and early fall, I find that it is neither fun nor safe to run outside in late fall and early winter. It gets dark so your a less visible to traffic and the amount and types of precipitation make it difficult to keep your footing. That and I hate being cold. I hate it with a passion. So, running outside when temperatures drop below 50, let alone below freezing is not my idea of fun and it's not a fitness routine that I could stick with. So, in the winter I bring my workouts inside. I've done anything from my own workouts, to EA Sports Active 2, to a variety of Beach Body workouts. As a matter of fact I just took the Insanity fit test today. I will be starting Day 1 of the 60 day Insanity program tomorrow.
Switching your fitness program every so often is a good idea even if you live in a area with more mild temperatures year round. Changing things up keeps your fitness routine fresh and interesting. Plus it might force you to workout aspects of your fitness or body that you've been neglecting in your current routines thus improving your over all fitness level.
Cold Weather and Warm Food
If you're like me, colder temperatures sends you raiding the cupboards for warm comforting foods. This can be dangerous especially since, as I've always joked, Halloween kicks off the eating season. From now until just after the New Year you'll be bombarded with cookies, cakes, snacks, and treats of all kinds. Who can resist the warmth of fresh baked breads, cookies, or cakes? While many of these things are absolutely delicious, as we all know, they wreak havoc on your health and weight loss goals.
I will never be one to tell you that you must completely deprive yourself of the occasional treat. I strongly believe you can enjoy some of your family's traditional holiday grub and still stick to your health and fitness goals. Just limit the amounts of the goodies and make it a point to reach for healthier foods for meals.
You can still get the warmth and comfort of your favorite winter time meals if you choose healthier versions of them. For instance you can choose whole grain versions of you favorite warm cereals, pastas, or breads. Even better, you can pair a smaller serving of your favorite comfort food with a side of steamed vegetables. Doing this will reduce your overall calorie intake and add healthier more filling components to your diet!
Since I started my journey back to health and fitness I have become a big fan of soups for my winter time meals! Soups are the ultimate comfort food since they are often low in calories and filling as well a hydrating... unless of course they are cream based soups then the low calorie factor is null and void.
So setting your clocks back doesn't have to set back your health and fitness routines too! With a little bit of creativity and adjustment you can continue making progress toward your health and fitness goals!
As humans we tend to be creatures of habit. We enjoy routines. As long as we have a routine we can stick to it. So, when seasons change causes a kink in our health and fitness plans. This is why I promote the idea of keeping your workout routines fresh. Learn to adapt and find ways to enjoy working out for each season.
I live in Pennsylvania where the outside conditions are drastically different in the spring and summer than they are in the fall and winter. While I enjoy the freedom, fresh air, and beauty of running outside in the spring, summer, and early fall, I find that it is neither fun nor safe to run outside in late fall and early winter. It gets dark so your a less visible to traffic and the amount and types of precipitation make it difficult to keep your footing. That and I hate being cold. I hate it with a passion. So, running outside when temperatures drop below 50, let alone below freezing is not my idea of fun and it's not a fitness routine that I could stick with. So, in the winter I bring my workouts inside. I've done anything from my own workouts, to EA Sports Active 2, to a variety of Beach Body workouts. As a matter of fact I just took the Insanity fit test today. I will be starting Day 1 of the 60 day Insanity program tomorrow.
Switching your fitness program every so often is a good idea even if you live in a area with more mild temperatures year round. Changing things up keeps your fitness routine fresh and interesting. Plus it might force you to workout aspects of your fitness or body that you've been neglecting in your current routines thus improving your over all fitness level.
Cold Weather and Warm Food
If you're like me, colder temperatures sends you raiding the cupboards for warm comforting foods. This can be dangerous especially since, as I've always joked, Halloween kicks off the eating season. From now until just after the New Year you'll be bombarded with cookies, cakes, snacks, and treats of all kinds. Who can resist the warmth of fresh baked breads, cookies, or cakes? While many of these things are absolutely delicious, as we all know, they wreak havoc on your health and weight loss goals.
I will never be one to tell you that you must completely deprive yourself of the occasional treat. I strongly believe you can enjoy some of your family's traditional holiday grub and still stick to your health and fitness goals. Just limit the amounts of the goodies and make it a point to reach for healthier foods for meals.
You can still get the warmth and comfort of your favorite winter time meals if you choose healthier versions of them. For instance you can choose whole grain versions of you favorite warm cereals, pastas, or breads. Even better, you can pair a smaller serving of your favorite comfort food with a side of steamed vegetables. Doing this will reduce your overall calorie intake and add healthier more filling components to your diet!
Since I started my journey back to health and fitness I have become a big fan of soups for my winter time meals! Soups are the ultimate comfort food since they are often low in calories and filling as well a hydrating... unless of course they are cream based soups then the low calorie factor is null and void.
So setting your clocks back doesn't have to set back your health and fitness routines too! With a little bit of creativity and adjustment you can continue making progress toward your health and fitness goals!
Saturday, July 7, 2012
What's Your Motivation?
How do you stay motivated to make the better choice, the healthier choice?
Making the better choice instead of the more comforting choice when it comes to food, Making the choice to fit in a workout instead of a few more minutes of sleep, isn't always easy. I takes motivation and daily reminders of why you are passing up a trip to Dairy Queen or choosing to only eat one ounce of dark chocolate instead of the entire bar to keep you on track. Sometimes just a look in the mirror at what you have accomplished is all you need. Or stepping on the scale every week. For some the motivation is reminding themselves of a specific date because their journey to a better lifestyle began because of an impending special event such as a wedding, a reunion, a landmark birthday, or some other special occasion, but depending on how far off the event is, it can be difficult to continually make the better choice. And once that day has come and gone, how do you continue to motivate yourself to stay on track?
I've been on a journey to a better lifestyle for a little over 11 months now. I've lost 37lbs and am literally half the size I was, but even I have had those moments of weakness and have run into what I viewed as road blocks, but I've kept as I say, "fighting the good fight."
These past few weeks since school has let out has been especially hard because it is a completely different schedule from the school year for me. So trying to rearrange everything has proven to be difficult. Then the other day I stumbled upon a healthy dose of motivation. I was scrolling through some Facebook pictures from 2 years ago when I took my daughter to an amusement park and I couldn't believe how different I looked then compared to now, but when I looked at those pics I didn't think about how I LOOKED so much as I how I remembered feeling. Those memories are happy ones because of the joy and excitement of my daughter, but remembering how tired I felt and how much my feet hurt at the end of the day the day is what motivated me. I remembered how much effort it took to keep up with my baby girl that day. And almost immediately, I made the stark comparison of the way I felt on this years trip to the same amusement park. I climbed the ropes, went up several flights of stairs to slide down slides multiples times, climbed stairs to the top of a big tree house and ran across a rope bridge, walked all over the park, play in the ball pit, and still had plenty of energy at the end of the day!
I feel the difference my lifestyle change has made every day when I run around the backyard playing tag, stomping like a dinosaur, or dancing with my baby girl. I can throw her in the air and catcher her as many times as she can manage to giggle out "again, again! mommy throw me again!" and ride her around piggy back without stopping to rest. This is why I choose the all you can eat salad buffet when we go to Chuck E Cheese, or the South West Chicken Salad with grilled chicken when everyone else gets McDonalds. This is why I'll gladly grill some salmon marinated in red hot, with a side steamed broccoli, and some fruit salad for dessert. And that is why I woke up early this morning and went for a half hour run. I thought of printing off a few copies of those pics from two years ago and hanging them on the refrigerator, the mirror, and near the bathroom scale, because it's no longer about how I look, or how much I weigh. It's about how I feel and what I can do.
This was never a motivation that occurred to me when I started out. My journey started because I simply want a better reflection. I wanted to look the way I did before I got married coupled with the fear of all the health problems that came with being overweight. Now, my motivation is the way I feel. Which also makes the food choices and the workouts easier to do, because even eating healthier foods makes me physically feel better.
So, how do you stay motivated?
Do you hang pictures of yourself to remind you of how far you've come?
Do you hang that special dress where you can see it every day?
Is it the compliments you've gotten from friends, family, and co-workers?
Do you keep a journal to refer back to?
Do you track the weight you lost?
Are you inspired by stories of others?
I've been on a journey to a better lifestyle for a little over 11 months now. I've lost 37lbs and am literally half the size I was, but even I have had those moments of weakness and have run into what I viewed as road blocks, but I've kept as I say, "fighting the good fight."
These past few weeks since school has let out has been especially hard because it is a completely different schedule from the school year for me. So trying to rearrange everything has proven to be difficult. Then the other day I stumbled upon a healthy dose of motivation. I was scrolling through some Facebook pictures from 2 years ago when I took my daughter to an amusement park and I couldn't believe how different I looked then compared to now, but when I looked at those pics I didn't think about how I LOOKED so much as I how I remembered feeling. Those memories are happy ones because of the joy and excitement of my daughter, but remembering how tired I felt and how much my feet hurt at the end of the day the day is what motivated me. I remembered how much effort it took to keep up with my baby girl that day. And almost immediately, I made the stark comparison of the way I felt on this years trip to the same amusement park. I climbed the ropes, went up several flights of stairs to slide down slides multiples times, climbed stairs to the top of a big tree house and ran across a rope bridge, walked all over the park, play in the ball pit, and still had plenty of energy at the end of the day!
I feel the difference my lifestyle change has made every day when I run around the backyard playing tag, stomping like a dinosaur, or dancing with my baby girl. I can throw her in the air and catcher her as many times as she can manage to giggle out "again, again! mommy throw me again!" and ride her around piggy back without stopping to rest. This is why I choose the all you can eat salad buffet when we go to Chuck E Cheese, or the South West Chicken Salad with grilled chicken when everyone else gets McDonalds. This is why I'll gladly grill some salmon marinated in red hot, with a side steamed broccoli, and some fruit salad for dessert. And that is why I woke up early this morning and went for a half hour run. I thought of printing off a few copies of those pics from two years ago and hanging them on the refrigerator, the mirror, and near the bathroom scale, because it's no longer about how I look, or how much I weigh. It's about how I feel and what I can do.
This was never a motivation that occurred to me when I started out. My journey started because I simply want a better reflection. I wanted to look the way I did before I got married coupled with the fear of all the health problems that came with being overweight. Now, my motivation is the way I feel. Which also makes the food choices and the workouts easier to do, because even eating healthier foods makes me physically feel better.
So, how do you stay motivated?
Do you hang pictures of yourself to remind you of how far you've come?
Do you hang that special dress where you can see it every day?
Is it the compliments you've gotten from friends, family, and co-workers?
Do you keep a journal to refer back to?
Do you track the weight you lost?
Are you inspired by stories of others?
Sunday, July 1, 2012
Test Post
I didn't realize my blogger app want functioning properly, so there are several posts that I thought I published from my blogger app that haven't shown up on either this or my PreK blog. So this is a test post to see if uninstalling & reinstalling has made a difference. This could pose a problem because I am rarely sitting down in front of my computer. Hope this works.
The good news is it works the bad news is because I installed & reinstalled I lost all the unpublished posts from the last month or two. :: sigh::
Saturday, June 30, 2012
What's the Difference Between Organic and Non-Organic Milk?
I'm a Pre-K Teacher for a state funded program in which the teachers are expected to eat breakfast and lunch with the children in order to demonstrate healthy eating and proper meal time manners for the children.. So, I'm lucky in the way that I don't have to worry about packing my own lunches. This saves on my food bill. This also means other than my morning snack, dinner, and my late night snack I don't have to buy as much food as often. Since milk is served with both breakfast and lunch at my workplace. I don't often drink much milk at home. I opt for water or other low calorie beverages. Which often meant the milk I bought would often expire before I was done with it.
My cousin told me she started buying organic milk because it didn't expire as quickly as other milk. So, yes, it is a little bit more expensive if you have to buy gallons of milk each week, but for someone like me who only has to buy a half gallon every two weeks or more it actually save money on my food budget.
A few friends and relatives lately have asked me what makes it organic, assuming that there had to be some kind of chemical process involved to make it last significantly longer than the other milks. So, I did a little research. Found a few sites that explained the difference, but the best explanation came from the Stonyfield website.
Basically, the difference between organic milk and non-organic milk whether or not chemicals are used in any step of the production of the milk and or the cows producing it. There are no chemicals used as either pesticides to protect the grass or feed of the cows, not are the cow injected with any chemicals to boost milk production.
In general farmers of anything grown Organically do not us pesticides or other chemicals to deter bugs. They use more natural methods to control pests and increase the fertility of the soil they use such as crop rotation and effective use of cover plants.
Organic milk lasts longer because it is also ultra pasteurized.
For more information on the difference between Organic and Non-Organic milk check out the Stonyfield website or the website of your favorite or local Organic milk producer. Here are a few sites for Organic Milk Producers:
StonyField
http://www.stonyfield.com/why-organic/organic-defined
Horizon
http://www.horizondairy.com/why-organic/what-is-organic/
Organic Valley
http://www.organicvalley.coop/why-organic/organic-defined/
My cousin told me she started buying organic milk because it didn't expire as quickly as other milk. So, yes, it is a little bit more expensive if you have to buy gallons of milk each week, but for someone like me who only has to buy a half gallon every two weeks or more it actually save money on my food budget.
A few friends and relatives lately have asked me what makes it organic, assuming that there had to be some kind of chemical process involved to make it last significantly longer than the other milks. So, I did a little research. Found a few sites that explained the difference, but the best explanation came from the Stonyfield website.
Basically, the difference between organic milk and non-organic milk whether or not chemicals are used in any step of the production of the milk and or the cows producing it. There are no chemicals used as either pesticides to protect the grass or feed of the cows, not are the cow injected with any chemicals to boost milk production.
In general farmers of anything grown Organically do not us pesticides or other chemicals to deter bugs. They use more natural methods to control pests and increase the fertility of the soil they use such as crop rotation and effective use of cover plants.
Organic milk lasts longer because it is also ultra pasteurized.
For more information on the difference between Organic and Non-Organic milk check out the Stonyfield website or the website of your favorite or local Organic milk producer. Here are a few sites for Organic Milk Producers:
StonyField
http://www.stonyfield.com/why-organic/organic-defined
Horizon
http://www.horizondairy.com/why-organic/what-is-organic/
Organic Valley
http://www.organicvalley.coop/why-organic/organic-defined/
Sunday, May 6, 2012
How'd You Get Those Abs!?
I'm at that point in my health & fitness journey in which my focus has shifted from simply losing weight and thus feeling better while reducing my risk for certain health problems to improving my body's composition and training for competitive goals.
Once I met my initial weight loss goal (losing 20 pounds by my birthday) I decided to start focusing on adding more strength and muscle to my body. So, I got a membership to the local YMCA and started hitting the free weights and Nautilus equipment before doing my cardio workout. (Which by the way, after doing much research on the subject I have found that it is best to do strength training before cardio if you are doing both on the same day and have the options available. I'll have more on that in another post.)
I love working out at a gym because you get to see so many different approaches and techniques to health and fitness in one place as well as varying levels of fitness. I even enjoy overhearing some of the approaches to eating others have taken. Sometimes these conversations lead me to do some research to find out if there is any validity to what I over heard on the nutrition front, but a few weeks ago I noticed someone who had the most impressive abs. She had the ever so sought after "six pack." Yes, you read that correctly. I said SHE.
I was so impressed that when I ran into her the next week in the lady's room I just had to ask her, "How on earth did you get those abs?" And she of course confirmed what most current health and fitness articles have been saying. "It's all about the cardio." She said,"it doesn't matter how much ab work you do if there's too much fast covering the muscle."
Well, she's mostly right. It really doesn't matter how many crunches, sit-ups, planks, burpees, leg lifts, reverse crunches,...etc. That you do. If there's a thick layer of fat over your abdominals you will not be able to see the definition of the muscles that create the six pack look. But, it's not all about the cardio, well, ok, it's not JUST about the cardio.
Most health and fitness experts and novices alike would agree that cardio is the best way to burn calories and fat. So yes, it is it is absolutely necessary if you want to achieve that six pack look, but you still need to eat a proper diet. I can preach about this from experience. I ran cross country and long distance in track in both high school and college and though I was fairly slendor I still did not have a defined mid section. Instead I had the littlest pouch especially on my lower abdominals.
Granted this it's partially a genetic issue as much as it is an issue of calories and nutrition, but just to give you an idea of how much cardio I did on a daily basis when I was running (which was practically year round). I had distance days and speed days. Both started out with an easy 3 mile warm up. Followed by either a long distance run which was usually somewhere between 7-10 miles or speed workouts - sprints totally between 4-6 miles. So, I was putting in the time and effort when it came to cardio, but I still didn't have that definition.
Now, having to take a more serious approach to eating properly to stay healthy, I attribute that to the fact that my diet was made up of mostly carbs (as I "carbo loaded" the night before races) and the occassional Snickers bar... ok...ok... I guess I have to be honest here. Snickers bars were a daily treat for me. Snickers bar got me through the day between classes when I was in college. But I can't blame spaghetti and Snickers for my lack of definition or the cute little bit of chub that lingered over my abominals because there's more to it than that. Genetics.
Are you an Apple or a Pear? I'm definitely an apple. Which means the first place my body tends to store fat is on my stomach not my thighs. Which is problematic when trying to achieve that six-pack look. Combine that with that fact that your body burns fat over your entire body, not just one targeted area (regardless of the focus of your workout) and it makes it very difficult to get those defined abs.
Having had the conversation with "Abs Girl" as I have come to refer to her I've become more motivated to take a more serious approach diet just to see if it is possible for me, through proper nutrition and fitness to achieve those abs, but my goal isn't completely vain. I also have a competitive goal, which in all honesty is more important to me than getting those defined abs. I've started training to get back in good enough shape to run a 10K. So there's my cardio. Now I just need to focus on my diet and see what happens!
Once I met my initial weight loss goal (losing 20 pounds by my birthday) I decided to start focusing on adding more strength and muscle to my body. So, I got a membership to the local YMCA and started hitting the free weights and Nautilus equipment before doing my cardio workout. (Which by the way, after doing much research on the subject I have found that it is best to do strength training before cardio if you are doing both on the same day and have the options available. I'll have more on that in another post.)
I love working out at a gym because you get to see so many different approaches and techniques to health and fitness in one place as well as varying levels of fitness. I even enjoy overhearing some of the approaches to eating others have taken. Sometimes these conversations lead me to do some research to find out if there is any validity to what I over heard on the nutrition front, but a few weeks ago I noticed someone who had the most impressive abs. She had the ever so sought after "six pack." Yes, you read that correctly. I said SHE.
I was so impressed that when I ran into her the next week in the lady's room I just had to ask her, "How on earth did you get those abs?" And she of course confirmed what most current health and fitness articles have been saying. "It's all about the cardio." She said,"it doesn't matter how much ab work you do if there's too much fast covering the muscle."
Well, she's mostly right. It really doesn't matter how many crunches, sit-ups, planks, burpees, leg lifts, reverse crunches,...etc. That you do. If there's a thick layer of fat over your abdominals you will not be able to see the definition of the muscles that create the six pack look. But, it's not all about the cardio, well, ok, it's not JUST about the cardio.
Most health and fitness experts and novices alike would agree that cardio is the best way to burn calories and fat. So yes, it is it is absolutely necessary if you want to achieve that six pack look, but you still need to eat a proper diet. I can preach about this from experience. I ran cross country and long distance in track in both high school and college and though I was fairly slendor I still did not have a defined mid section. Instead I had the littlest pouch especially on my lower abdominals.
Granted this it's partially a genetic issue as much as it is an issue of calories and nutrition, but just to give you an idea of how much cardio I did on a daily basis when I was running (which was practically year round). I had distance days and speed days. Both started out with an easy 3 mile warm up. Followed by either a long distance run which was usually somewhere between 7-10 miles or speed workouts - sprints totally between 4-6 miles. So, I was putting in the time and effort when it came to cardio, but I still didn't have that definition.
Now, having to take a more serious approach to eating properly to stay healthy, I attribute that to the fact that my diet was made up of mostly carbs (as I "carbo loaded" the night before races) and the occassional Snickers bar... ok...ok... I guess I have to be honest here. Snickers bars were a daily treat for me. Snickers bar got me through the day between classes when I was in college. But I can't blame spaghetti and Snickers for my lack of definition or the cute little bit of chub that lingered over my abominals because there's more to it than that. Genetics.
Are you an Apple or a Pear? I'm definitely an apple. Which means the first place my body tends to store fat is on my stomach not my thighs. Which is problematic when trying to achieve that six-pack look. Combine that with that fact that your body burns fat over your entire body, not just one targeted area (regardless of the focus of your workout) and it makes it very difficult to get those defined abs.
Having had the conversation with "Abs Girl" as I have come to refer to her I've become more motivated to take a more serious approach diet just to see if it is possible for me, through proper nutrition and fitness to achieve those abs, but my goal isn't completely vain. I also have a competitive goal, which in all honesty is more important to me than getting those defined abs. I've started training to get back in good enough shape to run a 10K. So there's my cardio. Now I just need to focus on my diet and see what happens!
Sunday, March 25, 2012
Luv Saving Money: Mediterranean Snacks, a healthier way to snack: Re...
Luv Saving Money: Mediterranean Snacks, a healthier way to snack: Re...: Mediterranean Snacks was founded in 2005. Their mission? "Innovation To produce great tasting, nutritionally superior snacks" Their snack...
Saturday, March 24, 2012
Simple Tips to Get Started on a Journey to Better Health
As I get closer to my health and fitness goals people that I know have become more interested in what I have been doing. Based on the comments that some have made when inquiring about my success, I have come to the conclusion that their new found interest in my success is based on the fact that I have been able to lose weight and keep it off for an extended period of time, 7 and a half months so far.
Recently a close friend of mine who has been struggling with getting back into shape over the past few years have asked for my advice. So I sent an e-mail with a few tips and one rule to help get started. These 9 tips and one rule are the core of what I believe will lead to better health and better fitness because they are the starting points and building blocks for making continued better choices. This is the approach I took. Many diets have people making drastic changes to their daily life and/or eating habits which is why most fail after just a few weeks or months. It is my belief that adopting a healthy lifestyle that one can sustain over a long period of time must start small, but making progressively better choices.
When I e-mailed my friend my advice to him was to start by applying any of the tips he could immediately without completely disrupting his current lifestyle. Then add the others as you feel comfortable.
As I have said, this is a very close friend of mine so I'm well aware of his health needs and important medical history. Some of the following tips may be beneficial to you, however take them with a grain of salt and what you know your own needs or health concerns are and NEVER EVER begin a diet or fitness regime without consulting with your doctor. With that being said, the following is the tips I gave him... I tweeked them a little specifically for this post.
Like Myself, my friend has hypothyroisim. Which, any of you who also have this know, makes losing weight even more diffcult. Which is why it is very important to take the medication correctly. Some of the tips are also geared specifically to try to fit into his currently lifestyle.
TIP#1: Take Thyroid medicine AS SOON AS YOU WAKE UP
I keep my thyroid medication in the bathroom. The first thing I do in the moring is go to the bathroom, strip down, and weigh myself, then take my thyroid medicine before I do anything else for the day. I would really like you to try to do this. Try moving you medicine to the bathroom and keep a cup in there for the express purpose of taking the medication after you go to the bathroom and before you do anything else you take your medicine. This will help the medication work better AND it will help you eat sooner in the day without affecting you medication. Also, if it is in the bathroom where the only thing available to you is to drink is water you'll be sure to take it with water instead of something else.
RULE #1: Only weigh yourself once a week, first thing in the morning after you've gone to the bathroom, then take your thyroid medicine. So, I want you to weigh yourself tomorrow (Monday) morning, after you've gone to the bathroom. And not weigh yourself again until next Monday morning after you've gone to the bathroom. You will drive yourself insane if you weigh yourself every day or more often. Weight fluctuates throughout the day and throughout the week based on what you've eaten, how much sleep you've gotten, etc. So, once a week, first thing the the morning is the only weight to keep it consistant!
TIP #2: Eating Throughout the Day
You should try to eat at least 4 times a day ideally 5-6 times a day, this is a combination of full meals and small snacks just to keep putting calories into you body for you body to continually metabolize. Once your body gets used to the idea that there will always be more food coming in it won't store as much as fat it will pull its energy from the food coming in. Try to set up an eating plan that is realistic to your day. Break down your calorie goal so that you know how many calories you should eat at each meal eat day. Try to adjust your calories per meal to something you think you might realistically be able to pull off based on your day and your food options. But don't fret, if you go over your calorie goal for a specific meal on any given day, the same number of calories less throughout the rest of your day.
TIP# 3: Make Better Choices
I know this tip can come off sounding a little like a lecture if it's read the wrong way, but it's not at all, it's actually making things a little easier for you. Making this "diet" a lifestyle change isn't about going all or nothing it's about making each food choice better than your last. This will eventually be how you can still eat the things you enjoy the most without feeling hungry all day. If you go out to eat somewhere most places will have some kind of healthy options especially chain restaurants like Applebees, Chilis, Denny's things like that. Try to look for those and select an appropriate meal based on calories only for right now. Once you get used to this and start losing weight and keeping it off then start looking at other nutrients to fine tune what your eating. If there isn't these types of choices on a menu the try to looke for baked, grilled, or broiled options rather than fried and breaded food. Just a little hint, you can eat WAY more veggies and fruit for the same number of calories than you can of carbs or fatty foods. This will help you stay under your calorie goal without feeling hungry all day.
TIP#4: Makeing Room on Your Plate for More Fruits & Veggies
To help you be able to eat a larger quantity of food try to fill half of your plate with veggies or fruit, preferably veggies because they have less sugar and less calories. 1/4 of your plate should be protien (a serving of meat is the size of a deck of cards) and the other 1/4 can be carbs or dairy look for whole grain or whole wheat options) Another good idea is to eat a salad before your meal that way it will fill you up and you wont want to eat as much of the other stuff.
TIP #5: Find the Nutritional Values on Websites
Most major food chains have a nutritional information link on their webpages so you can find out exactly how many calories you are eating when you're eating their food. You can even ask for a nutrition pamplet from McDonalds and they will give you a hard copy. This will help you make better food choices when you are pressed for time and just want to swing by McDonalds or some other fast food restaurant for dinner instead of making your own. I do this a lot especially if I find conflicting information on MyFitnesPal about the number of calories in a particular food product. It would probably help you out too to download the MyFitnessPal app on your phone so you can accurately track your calories at each meal instead of trying to remember everything at the end of the day.
TIP #6: Drink More Water
If there was ever a magic weight loss potion water is it. I can't exactly explain it. Water does have many benefits though. It cleanses your system including your liver, kidneys and digestive track which makes it work better and makes you feel better. It keeps you hydrated which also helps keep your metabolizism at its best. And probably the simplest reason why it helps with weight loss is that it is a pure zero calorie beverage that takes up space in your stomache. Try to drink at least 8 oz of water before each meal. You're goal is to drink 8 - 8oz cups of water throughout the day. You'll have to go to the bathroom more at first but once your body gets used to being hydrated you won't have to go as often. And believe it or not drinking more water actually helps flush out your systems which helps you avoid becoming bloated or retaining water. Combonated beverages and alcohol, especially beer are notorius for bloating.
TIP #7: Stock up on Healthy Foods in your Apartment
Keep Raw meat in your freezer so you can just thaw it out and cook it every day.
Keep at least a weeks worth of Canned or Frozen veggies in your apartment in case your fresh veggies go bad or you dont have time to stop and pick some up
Keep at least a weeks worth of canned of frozen fruit in your apparment for the same reason you keep the veggies. This way when you're feeling hungry and you want to snack you'll have healthy low calorie snacks to choose from.
You may even eant to keep some frozen dinners like Healthy Choice Meals in you freezer too just to make it a little easier to know you're getting a healthier meal.
TIP# 8: SLEEP!!!
Sleep is important attempt to get 8 hours a sleep a night and definitely no less than 6. Sleep resets the body and gives it time to rest, heal, and repair the damage done throughout the day. It also plays a major role in keeping your metabolism at it's best. If you get too little sleep it throws off the chemical balance in your body which in tern throws off your metabolism.
TIP# 9: Workout as Often as Possible
Try for at least 3 days a week, but defnitely not less than once a week. This is basically every other day. Exercise boosts your metabolism and you burn calories during the workout and during what some call the after burn. By working out three days a week you keep it boosted because as the afterburn wears down over 24 hours your boost it back up again with your next workout. There are only 3 reasons you should ever skip a planned workout 1) You are hurt/injured, even then depending on the injury you might still be able to workout the uninjured parts of your body. Typical muscle soreness from the previous days workout does not fall under this category. 2) You are seriously sick. I mean throwing up running to the bathroom to avoid pooping yourself kind of sick. When you are that kind of sick you need to rest more than you need to workout. If you just have a headach or stuff nose of just some kind of feeling lousy sickness try to workout out any way, I like to pretend that I sweat the sickness out when I do this and you may find yourself feeling better after the workout. 3) You need sleep. As much as you need to workout, you need sleep even more. getting that metabolism boost from a workout won't help you if you're body chemistry is all jacked up from not sleeping enough. Nor will you build the muscle you just attempted to put on if your body does not have time to sleep and repair the muscle you worked.
Recently a close friend of mine who has been struggling with getting back into shape over the past few years have asked for my advice. So I sent an e-mail with a few tips and one rule to help get started. These 9 tips and one rule are the core of what I believe will lead to better health and better fitness because they are the starting points and building blocks for making continued better choices. This is the approach I took. Many diets have people making drastic changes to their daily life and/or eating habits which is why most fail after just a few weeks or months. It is my belief that adopting a healthy lifestyle that one can sustain over a long period of time must start small, but making progressively better choices.
When I e-mailed my friend my advice to him was to start by applying any of the tips he could immediately without completely disrupting his current lifestyle. Then add the others as you feel comfortable.
As I have said, this is a very close friend of mine so I'm well aware of his health needs and important medical history. Some of the following tips may be beneficial to you, however take them with a grain of salt and what you know your own needs or health concerns are and NEVER EVER begin a diet or fitness regime without consulting with your doctor. With that being said, the following is the tips I gave him... I tweeked them a little specifically for this post.
Like Myself, my friend has hypothyroisim. Which, any of you who also have this know, makes losing weight even more diffcult. Which is why it is very important to take the medication correctly. Some of the tips are also geared specifically to try to fit into his currently lifestyle.
TIP#1: Take Thyroid medicine AS SOON AS YOU WAKE UP
I keep my thyroid medication in the bathroom. The first thing I do in the moring is go to the bathroom, strip down, and weigh myself, then take my thyroid medicine before I do anything else for the day. I would really like you to try to do this. Try moving you medicine to the bathroom and keep a cup in there for the express purpose of taking the medication after you go to the bathroom and before you do anything else you take your medicine. This will help the medication work better AND it will help you eat sooner in the day without affecting you medication. Also, if it is in the bathroom where the only thing available to you is to drink is water you'll be sure to take it with water instead of something else.
RULE #1: Only weigh yourself once a week, first thing in the morning after you've gone to the bathroom, then take your thyroid medicine. So, I want you to weigh yourself tomorrow (Monday) morning, after you've gone to the bathroom. And not weigh yourself again until next Monday morning after you've gone to the bathroom. You will drive yourself insane if you weigh yourself every day or more often. Weight fluctuates throughout the day and throughout the week based on what you've eaten, how much sleep you've gotten, etc. So, once a week, first thing the the morning is the only weight to keep it consistant!
TIP #2: Eating Throughout the Day
You should try to eat at least 4 times a day ideally 5-6 times a day, this is a combination of full meals and small snacks just to keep putting calories into you body for you body to continually metabolize. Once your body gets used to the idea that there will always be more food coming in it won't store as much as fat it will pull its energy from the food coming in. Try to set up an eating plan that is realistic to your day. Break down your calorie goal so that you know how many calories you should eat at each meal eat day. Try to adjust your calories per meal to something you think you might realistically be able to pull off based on your day and your food options. But don't fret, if you go over your calorie goal for a specific meal on any given day, the same number of calories less throughout the rest of your day.
TIP# 3: Make Better Choices
I know this tip can come off sounding a little like a lecture if it's read the wrong way, but it's not at all, it's actually making things a little easier for you. Making this "diet" a lifestyle change isn't about going all or nothing it's about making each food choice better than your last. This will eventually be how you can still eat the things you enjoy the most without feeling hungry all day. If you go out to eat somewhere most places will have some kind of healthy options especially chain restaurants like Applebees, Chilis, Denny's things like that. Try to look for those and select an appropriate meal based on calories only for right now. Once you get used to this and start losing weight and keeping it off then start looking at other nutrients to fine tune what your eating. If there isn't these types of choices on a menu the try to looke for baked, grilled, or broiled options rather than fried and breaded food. Just a little hint, you can eat WAY more veggies and fruit for the same number of calories than you can of carbs or fatty foods. This will help you stay under your calorie goal without feeling hungry all day.
TIP#4: Makeing Room on Your Plate for More Fruits & Veggies
To help you be able to eat a larger quantity of food try to fill half of your plate with veggies or fruit, preferably veggies because they have less sugar and less calories. 1/4 of your plate should be protien (a serving of meat is the size of a deck of cards) and the other 1/4 can be carbs or dairy look for whole grain or whole wheat options) Another good idea is to eat a salad before your meal that way it will fill you up and you wont want to eat as much of the other stuff.
TIP #5: Find the Nutritional Values on Websites
Most major food chains have a nutritional information link on their webpages so you can find out exactly how many calories you are eating when you're eating their food. You can even ask for a nutrition pamplet from McDonalds and they will give you a hard copy. This will help you make better food choices when you are pressed for time and just want to swing by McDonalds or some other fast food restaurant for dinner instead of making your own. I do this a lot especially if I find conflicting information on MyFitnesPal about the number of calories in a particular food product. It would probably help you out too to download the MyFitnessPal app on your phone so you can accurately track your calories at each meal instead of trying to remember everything at the end of the day.
TIP #6: Drink More Water
If there was ever a magic weight loss potion water is it. I can't exactly explain it. Water does have many benefits though. It cleanses your system including your liver, kidneys and digestive track which makes it work better and makes you feel better. It keeps you hydrated which also helps keep your metabolizism at its best. And probably the simplest reason why it helps with weight loss is that it is a pure zero calorie beverage that takes up space in your stomache. Try to drink at least 8 oz of water before each meal. You're goal is to drink 8 - 8oz cups of water throughout the day. You'll have to go to the bathroom more at first but once your body gets used to being hydrated you won't have to go as often. And believe it or not drinking more water actually helps flush out your systems which helps you avoid becoming bloated or retaining water. Combonated beverages and alcohol, especially beer are notorius for bloating.
TIP #7: Stock up on Healthy Foods in your Apartment
Keep Raw meat in your freezer so you can just thaw it out and cook it every day.
Keep at least a weeks worth of Canned or Frozen veggies in your apartment in case your fresh veggies go bad or you dont have time to stop and pick some up
Keep at least a weeks worth of canned of frozen fruit in your apparment for the same reason you keep the veggies. This way when you're feeling hungry and you want to snack you'll have healthy low calorie snacks to choose from.
You may even eant to keep some frozen dinners like Healthy Choice Meals in you freezer too just to make it a little easier to know you're getting a healthier meal.
TIP# 8: SLEEP!!!
Sleep is important attempt to get 8 hours a sleep a night and definitely no less than 6. Sleep resets the body and gives it time to rest, heal, and repair the damage done throughout the day. It also plays a major role in keeping your metabolism at it's best. If you get too little sleep it throws off the chemical balance in your body which in tern throws off your metabolism.
TIP# 9: Workout as Often as Possible
Try for at least 3 days a week, but defnitely not less than once a week. This is basically every other day. Exercise boosts your metabolism and you burn calories during the workout and during what some call the after burn. By working out three days a week you keep it boosted because as the afterburn wears down over 24 hours your boost it back up again with your next workout. There are only 3 reasons you should ever skip a planned workout 1) You are hurt/injured, even then depending on the injury you might still be able to workout the uninjured parts of your body. Typical muscle soreness from the previous days workout does not fall under this category. 2) You are seriously sick. I mean throwing up running to the bathroom to avoid pooping yourself kind of sick. When you are that kind of sick you need to rest more than you need to workout. If you just have a headach or stuff nose of just some kind of feeling lousy sickness try to workout out any way, I like to pretend that I sweat the sickness out when I do this and you may find yourself feeling better after the workout. 3) You need sleep. As much as you need to workout, you need sleep even more. getting that metabolism boost from a workout won't help you if you're body chemistry is all jacked up from not sleeping enough. Nor will you build the muscle you just attempted to put on if your body does not have time to sleep and repair the muscle you worked.
Sunday, March 18, 2012
SlimKicker Review: After One Week
I was invited to try out this site to help with my health, fitness, and weight loss goals. The first thing I noticed about this site is the immediate walk through of the site. That is very helpful for any website. If you're looking for a way to keep your health and fitness routine fresh, this is the way to do it! SlimKicker.com presents you with a multitude of health and fitness challenges for you to incorporate into your daily routine!
After the brief walk through I took the time to browse around the site myself. I wanted to see how it tracked everything. Then of course I was interested in the types of challenges it offered since that seemed to be the main concept of the site in general. Some of the challenges were the types of things I like to see when it comes to encouraging people to make better choices and ease them into a better lifestyle for their health and fitness. Simple challenges like move during commercials, do 10 wall squats a day, replace juice with tea for a week, eat a salad a day,..etc.
However, some of the challenges go entirely against my personal health and fitness beliefs such as the "No Snacks after Dinner" Challenge. It is common knowledge in the weight loss world that to keep you metabolism boosted throughout the day it it best to eat small meals around the clock, which for many include Breakfast, Lunch, Dinner, and Snacks in between. I personally eat 5 - 6 times a day a small snack in the morning, Breakfast, Lunch, and After Noon Snack, Dinner, and Late Night Snack. To eliminate a snack after dinner would have my body going more than 12 hours without food if you include 8 hours of sleep. I would wake up in the morning hungrier than I normal which would cause me to overeat throughout the rest of the day or feel hungry all day. Not to mention drop my blood glucose levels and basically it would just be a train wreck from there, but I guess that's the other great part about this site. You don't have to accept any challenge you don't want to or don't agree with and still do well.
I wasn't a fan of the "Eat Like a Caveman" challenge at first either because it's based and a strict diet that is in my personal opinion is unrealistic for today's busy families. However, after I read the challenge I warmed up to it a little more because it was only asking you to do it for week and only for one meal a day. Which is pretty attainable, even over a long period of time.
I was also skeptical of the fact the challenges only last week with the thought that it kind of contradicts the idea that Health and Fitness is a lifestyle change, but after accepting a few of the challenges, I've come to see the benefit of these challenges. The challenges introduce you to a healthy habit that in order to complete the challenge you actually have to think about in your daily life and find a way to fit them in. After doing it for a week it becomes a habit that you can continue with it. For instance I accepted the "Replace Soda challenge". I usually drink, milk, juice, and water throughout the day, but have gotten in the habit of drinking a diet soda with my dinner every night. This challenge had me thinking about what else I could have instead of just reach for that can of soda. After doing it for a week, I find myself automatically going for ice water or Crystal light instead!
All of the challenges that I perused were all well written and explained not only the challenge, but the benefits of the challenge, which is good because I'm one of those people that like to know why I'm doing what I'm doing and how it's actually going to help me.
Another great thing about this website is that you can get e-mail notifications about the latest challenges. I recently received a notification about a Giveaway challenge that's fun and easy. The challenge this week is to do 1 Body Weight Exercise a day for 5 minutes A Day! There's a $50 Nike Gift Card at stake which would be an awesome reward if I actually won it, but I'm just looking forward to incorporating some of the Body Weight Exercises into my daily routine! The e-mail I received broke down 6 body weight exercises to try. So, I got started right away!
You can enter your food items on this website just like many other calorie counting websites and earn points for it. With each entry you receive points as well as a little healthy eating tip associated with the type of food you entered. I have to admit, some of these tips were new to me and had me thinking about it throughout the day. Just another way SlimKicker offers you ideas on how to improve your health and fitness.
This is just my initial impression about this website. The longer I work with it the more excited about it I become. I will post another full review after about a month if you want to find out more about it.
After the brief walk through I took the time to browse around the site myself. I wanted to see how it tracked everything. Then of course I was interested in the types of challenges it offered since that seemed to be the main concept of the site in general. Some of the challenges were the types of things I like to see when it comes to encouraging people to make better choices and ease them into a better lifestyle for their health and fitness. Simple challenges like move during commercials, do 10 wall squats a day, replace juice with tea for a week, eat a salad a day,..etc.
However, some of the challenges go entirely against my personal health and fitness beliefs such as the "No Snacks after Dinner" Challenge. It is common knowledge in the weight loss world that to keep you metabolism boosted throughout the day it it best to eat small meals around the clock, which for many include Breakfast, Lunch, Dinner, and Snacks in between. I personally eat 5 - 6 times a day a small snack in the morning, Breakfast, Lunch, and After Noon Snack, Dinner, and Late Night Snack. To eliminate a snack after dinner would have my body going more than 12 hours without food if you include 8 hours of sleep. I would wake up in the morning hungrier than I normal which would cause me to overeat throughout the rest of the day or feel hungry all day. Not to mention drop my blood glucose levels and basically it would just be a train wreck from there, but I guess that's the other great part about this site. You don't have to accept any challenge you don't want to or don't agree with and still do well.
I wasn't a fan of the "Eat Like a Caveman" challenge at first either because it's based and a strict diet that is in my personal opinion is unrealistic for today's busy families. However, after I read the challenge I warmed up to it a little more because it was only asking you to do it for week and only for one meal a day. Which is pretty attainable, even over a long period of time.
I was also skeptical of the fact the challenges only last week with the thought that it kind of contradicts the idea that Health and Fitness is a lifestyle change, but after accepting a few of the challenges, I've come to see the benefit of these challenges. The challenges introduce you to a healthy habit that in order to complete the challenge you actually have to think about in your daily life and find a way to fit them in. After doing it for a week it becomes a habit that you can continue with it. For instance I accepted the "Replace Soda challenge". I usually drink, milk, juice, and water throughout the day, but have gotten in the habit of drinking a diet soda with my dinner every night. This challenge had me thinking about what else I could have instead of just reach for that can of soda. After doing it for a week, I find myself automatically going for ice water or Crystal light instead!
All of the challenges that I perused were all well written and explained not only the challenge, but the benefits of the challenge, which is good because I'm one of those people that like to know why I'm doing what I'm doing and how it's actually going to help me.
Another great thing about this website is that you can get e-mail notifications about the latest challenges. I recently received a notification about a Giveaway challenge that's fun and easy. The challenge this week is to do 1 Body Weight Exercise a day for 5 minutes A Day! There's a $50 Nike Gift Card at stake which would be an awesome reward if I actually won it, but I'm just looking forward to incorporating some of the Body Weight Exercises into my daily routine! The e-mail I received broke down 6 body weight exercises to try. So, I got started right away!
You can enter your food items on this website just like many other calorie counting websites and earn points for it. With each entry you receive points as well as a little healthy eating tip associated with the type of food you entered. I have to admit, some of these tips were new to me and had me thinking about it throughout the day. Just another way SlimKicker offers you ideas on how to improve your health and fitness.
This is just my initial impression about this website. The longer I work with it the more excited about it I become. I will post another full review after about a month if you want to find out more about it.
Wednesday, March 14, 2012
Health Rally Review
I have had a link for this Health and Fitness website under my Websites & Resources page on my blog for a few months now, as I was one of the testers for the Beta site, but now that it's up and running to the public I thought I'd take some time to promote it a little. Health Rally is website that truly has a unique twist on Health and Fitness websites. I'll start off by saying it can be used for every aspect of health. Whether you are trying lose weight, are training for a Marathon, or are trying to quit smoking or another unhealthy habit.
www.HealthRally.com
Like most health and fitness communities Health Rally prompts you to fill out a short profile. You can choose your reward, build your health team by inviting people you know to join your rally, as well as note your mood for the day along, and use a slide bar to adjust your progress so far.
I have been on my health, fitness, and weigh loss journey for 7 months now. I was introduced to Health Rally a few months after I got started. This was a great supplement to my health and fitness regime. While most Health, Fitness, and/or Weight Loss sites offer some sort of community to help encourage you and keep you motivated on your journey, Health Rally allows you to make that community more personal in that you can choose who sees your rally and who you want on your journey with you, (provided those who you invite to your rally accept your request.) I found this kind of support and encouragement more valuable than the random strangers on other sites because the people encouraging me in my rally were close friends and family who truly understood how hard I was working and what all I have been through
This was a great supplement to the calorie counting website I was using because it gave my journey are more private and personal touch. The great thing about it is that Health Rally sends out weekly e-mails to your Rally Team to remind them to keep you motivated which several members of my health team had mentioned that they really liked that because they wanted to be supportive, but would have probably forgotten about that particular mode of encouragement with all the other social media sights we are all mutually on. I have to admit that I first started out wondering if this was really going to be useful because all the people in my Rally were also my friends on Facebook and we could just encourage each other there, but what I found was that I enjoyed logging into my Rally and seeing all the motivation comments and support in place instead of getting lost amongst the multitude of posts on FB or Twitter.
Another unique aspect of Health Rally is the rewards. I have only recently come upon another site that incorporates a visual way to remind you or even encourage you to reward yourself for your progress. Basically, you choose the reward you wish to give yourself by the time you reach your goal. And select either a pre-made picture of that goal or you can make your own. Then you set a dollar amount. The people who support you in your rally can support you both verbally and financially through this website. They can pledge money toward your reward item to help offset the cost for you. The awesome thing about this is, if you don't reach your goal, the money gets credited back to the people who pledged it. So it pushes you in that way to complete your rally.
I can see this site being great for groups too. Especially if they want to raise money for a specific event or cause. This would also be a great way for group of people to have a private way of connecting and sharing their progress. I guess, I have to say, I really like the privacy aspect of it. Instead of having to form a "closed" group as on many other social media you already have your own private group and rally team. So, get a bunch of your closest, friends, family members, co-workers, or whomever and have them all sign up for a Health Rally account then invite one another to each others Health Rally and keep each other motivated!
www.HealthRally.com
Like most health and fitness communities Health Rally prompts you to fill out a short profile. You can choose your reward, build your health team by inviting people you know to join your rally, as well as note your mood for the day along, and use a slide bar to adjust your progress so far.
I have been on my health, fitness, and weigh loss journey for 7 months now. I was introduced to Health Rally a few months after I got started. This was a great supplement to my health and fitness regime. While most Health, Fitness, and/or Weight Loss sites offer some sort of community to help encourage you and keep you motivated on your journey, Health Rally allows you to make that community more personal in that you can choose who sees your rally and who you want on your journey with you, (provided those who you invite to your rally accept your request.) I found this kind of support and encouragement more valuable than the random strangers on other sites because the people encouraging me in my rally were close friends and family who truly understood how hard I was working and what all I have been through
This was a great supplement to the calorie counting website I was using because it gave my journey are more private and personal touch. The great thing about it is that Health Rally sends out weekly e-mails to your Rally Team to remind them to keep you motivated which several members of my health team had mentioned that they really liked that because they wanted to be supportive, but would have probably forgotten about that particular mode of encouragement with all the other social media sights we are all mutually on. I have to admit that I first started out wondering if this was really going to be useful because all the people in my Rally were also my friends on Facebook and we could just encourage each other there, but what I found was that I enjoyed logging into my Rally and seeing all the motivation comments and support in place instead of getting lost amongst the multitude of posts on FB or Twitter.
Another unique aspect of Health Rally is the rewards. I have only recently come upon another site that incorporates a visual way to remind you or even encourage you to reward yourself for your progress. Basically, you choose the reward you wish to give yourself by the time you reach your goal. And select either a pre-made picture of that goal or you can make your own. Then you set a dollar amount. The people who support you in your rally can support you both verbally and financially through this website. They can pledge money toward your reward item to help offset the cost for you. The awesome thing about this is, if you don't reach your goal, the money gets credited back to the people who pledged it. So it pushes you in that way to complete your rally.
I can see this site being great for groups too. Especially if they want to raise money for a specific event or cause. This would also be a great way for group of people to have a private way of connecting and sharing their progress. I guess, I have to say, I really like the privacy aspect of it. Instead of having to form a "closed" group as on many other social media you already have your own private group and rally team. So, get a bunch of your closest, friends, family members, co-workers, or whomever and have them all sign up for a Health Rally account then invite one another to each others Health Rally and keep each other motivated!
Sunday, March 4, 2012
Progress Update - 7 months and 33 pounds of Success!
It's about that time again. It's been three months since my last update and seven months since I started my weight loss journey. I know I am always skeptical of the pictures they show on infomercials and advertisements that show people when they start looking all unhappy wearing frumpy looking clothes and the after picture shows them smiling wearing black slimming clothes. So, I took this progress pic in the same clothes I was wearing when I was 172.5 pounds so you can have a better comparison.
Before Picture 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
Progress Picture Stats:---------------------->
weight: 142 lbs
Bust with sports bra on: about 38 inches
Chest: 36 inches
Waist: 34 inches
Hips: 38 inches
Thigh: 20 inches
Right Bicep: 12 inches
(on and by the way ladies, this pic was taking during "that time of the month" so these are measurements and weight while being bloated and all the fun stuff that comes along with that)
Before Picture 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
weight: 142 lbs
Bust with sports bra on: about 38 inches
Chest: 36 inches
Waist: 34 inches
Hips: 38 inches
Thigh: 20 inches
Right Bicep: 12 inches
(on and by the way ladies, this pic was taking during "that time of the month" so these are measurements and weight while being bloated and all the fun stuff that comes along with that)
I've lost 30.5 pounds between pictures, but 33 pounds since the beginning of my weigh loss journey. My weight has fluctuated here and the because of getting sick, which I have to admit only happened twice this year, and allowing myself to enjoy delicious food experiences and birthdays. Another benefit of eating right and exercising is the boosted immune system. When you consider I'm a full time Pre-K teacher and I have a toddler of my own, only getting sick twice this year is pretty good.
I have to admit that one of the things that has allowed me to experience so much success is that I don't have the pressure of having to reach a certain goal for a momentous occasion. I'm just losing weight and working out because I want to better my health and fitness. So, I'm not stressing out about trying to fit into a wedding dress by a certain date, or looking good in a bathing suit for the family vacation. So, on the occasion that I have allowed myself to exceed my calorie goal and gain a few pounds it was that much easier not to let it discourage me. This same concept is also why I think I have been able to keep losing weight and stay on track for the most part, because I do allow myself to enjoy experiences with food. And since I have no end date there isn't that "well I made it, time to go back to doing what I was doing." feeling. It has become a lifestyle.
Saturday, March 3, 2012
Muscle Weighs More than Fat: Why this is Both a Myth and a Fact.
Just Google "How much does muscle weigh?" or "Does muscle weigh more than fat?" and you'll come up with a plethora of websites that call the belief that muscles weighs more than fat a myth. Even more so you'll find websites that compare the pound of muscle and a pound of fat to a pound of feathers and a pound of bricks, saying a pound is a pound regardless of what it is, which is true. However, that's not really what we're asking when we are trying to figure out if the lack of weight loss or even at times weight gain was caused by the fact that we have put on muscle rather than, or in addition to burning or not burning fat.
This is why: If you would take the same volume of fat. Let's say one milliliter of muscle and one milliliter of fat and put them both on a scale, the side of the scale that has the milliliter of muscle on it would be the side that dips down, because muscle has more mass than fat. It has more density because it is packed more tightly than fat cells.
So, it is possible to build a small amount of muscle and have it show up on the scale as not losing weight or even gaining weight if the amount fat that was burned during the muscle building process was the same volume or less than the volume muscle you gained.
The reason I chose milliliters for my example is because the only websites I could find that talk about the actual weights of muscle and fat identify muscle as having a mass of 1.06g/ml (that's grams per milliliter) and fat as having a mass of 0.9g/ml which is actually its mass, not its weight, but when we step on the scale the two seem almost interchangeable. So one liter of muscle weighs about 1.06 kg and one liter of fat weighs about 0.9kg. For those of us who still use the Empirical system of measurements you would multiply 1.06 x 2.20462262 to get how many pounds that is. 1.06kg is about 2.3369 pounds. and 0.9kg is about 1.98 pounds. Which is a difference of a little more than a third of a pound. Which is why we and other well meaning friends and family try to comfort ourselves when we have worked our butts off (sometimes literally) trying lose weight, only to step on the scale to see it hasn't budged, but saying, "just remember, muscle weighs more than fat."
So yes, to all you neigh-Sayers out there, a pound of fat and a pound of muscle both do weigh a pound, but the chances are, when you don't see a difference in the scale after working out and dieting it is probably because you did not burn the volume of fat needed to exceed the weight of the volume of muscle you put on and THAT dear friends is why we say "muscle weighs more than fat."
This is also why many weight loss programs encourage you to measure different parts of your body along with stepping on the scale weekly. I have stayed around 143 lbs for the past several weeks, partially because I let myself stray outside of my calorie goal for a two weekends in a row due to special occasions and partially because I've been lifting and doing more strength training than cardio work lately, but I have lost an inch around my waist which shows that I must have burned some fat.
So, don't get discouraged if you don't see the scale budge. Keep fighting the good fight and you'll keep looking and feeling better!
This is why: If you would take the same volume of fat. Let's say one milliliter of muscle and one milliliter of fat and put them both on a scale, the side of the scale that has the milliliter of muscle on it would be the side that dips down, because muscle has more mass than fat. It has more density because it is packed more tightly than fat cells.
So, it is possible to build a small amount of muscle and have it show up on the scale as not losing weight or even gaining weight if the amount fat that was burned during the muscle building process was the same volume or less than the volume muscle you gained.
The reason I chose milliliters for my example is because the only websites I could find that talk about the actual weights of muscle and fat identify muscle as having a mass of 1.06g/ml (that's grams per milliliter) and fat as having a mass of 0.9g/ml which is actually its mass, not its weight, but when we step on the scale the two seem almost interchangeable. So one liter of muscle weighs about 1.06 kg and one liter of fat weighs about 0.9kg. For those of us who still use the Empirical system of measurements you would multiply 1.06 x 2.20462262 to get how many pounds that is. 1.06kg is about 2.3369 pounds. and 0.9kg is about 1.98 pounds. Which is a difference of a little more than a third of a pound. Which is why we and other well meaning friends and family try to comfort ourselves when we have worked our butts off (sometimes literally) trying lose weight, only to step on the scale to see it hasn't budged, but saying, "just remember, muscle weighs more than fat."
So yes, to all you neigh-Sayers out there, a pound of fat and a pound of muscle both do weigh a pound, but the chances are, when you don't see a difference in the scale after working out and dieting it is probably because you did not burn the volume of fat needed to exceed the weight of the volume of muscle you put on and THAT dear friends is why we say "muscle weighs more than fat."
This is also why many weight loss programs encourage you to measure different parts of your body along with stepping on the scale weekly. I have stayed around 143 lbs for the past several weeks, partially because I let myself stray outside of my calorie goal for a two weekends in a row due to special occasions and partially because I've been lifting and doing more strength training than cardio work lately, but I have lost an inch around my waist which shows that I must have burned some fat.
So, don't get discouraged if you don't see the scale budge. Keep fighting the good fight and you'll keep looking and feeling better!
Saturday, February 11, 2012
Waiter, Bring Me Water...
The fact that you should drink more water and less soda or sugar juices isn't a new concept in the weight loss world. Just Google the words "Water and Weigh Loss" and you are presented with about 86,900,000 results. I assume this is because at 86,900,00 results Google just stop counting.
I am surprised to find out that many people know that they should drink more water when trying to lose weight, but most people don't seem to know why. The majority of them can tell you that one of the reasons is because water as apposed to many other beverages doesn't contain any calories. So, yes, by replacing your 180 calorie soda with 0 calorie water you may be able to create the calorie deficit you need to lose weight. But water is there more to water than simply being a zero calorie alternative to your typical beverage of choice?
Another way water may help you lose weight is based on the fact that thirst or dehyration is often mistaken for hunger, so we eat when what we really should be doing is drinking. By making a conscious effort to to include more water in your diet you may find that you feel less hungry and do not want to eat as often. In addition to this belief is the fact that water takes up space and two objects cannot possibly take up the same space. (I think Sir Isaac Newton come up with that one) Therefore, if your stomach is partially filled with water there isn't room for more food. (Ok, this is a technicallity because it is possbile for you stomach to stretch and shrink often times people who have grown accustomed to eating garganuine amounts of food feel hungry when trying to eat a normal diet because their stomach has stretched to accomodate the larger amounts of food they have been consuming. Dont worry it can shrink back in a relatively short period of time. This is also the reason people who have lap band surgery or stomach stapling or similar surgery see fantastic weight loss after surgery, but can end up putting it back on years later unless they adhere the to smaller portions required by the surgery.)
Think of water as a space filler. I tried experiementing with this a few months ago on my weight loss journey. I made it a point to drink 12 oz of water before each meal. I notice something immediately, just after drinking the water I didn't feel as hungry. Perhaps because I was mistaking the feeling of thirst for hungrer? Or maybe it was because the water was taking up space. I don't know, but it worked. I did notice that I could eat more reasonable portions and feel fuller on days I remembered to drink water before each of my meals. I also noticed that my skin looked better and actually had a few people a work comment on my complexion. The best results of drinking more water showed up on my weekly weigh-in the past several weeks. It seemed that my weight was just falling off. So, I did a little more research to see if there really was some kind of magic behind drinking water. Here are a two websites I've found about a clinical study confirming the effectiveness of drinking water before meals:
Drinking Water Proven to Help Weigh Loss
http://news.discovery.com/human/glass-water-weight-loss.html
Drink Water to Curb Weight Gain? Clinical Trial Confirms Effectiveness of Simple Appetite Control Method
http://www.sciencedaily.com/releases/2010/08/100823142929.htm
There are other belifes about water that everyone seems to be able to tell you, I have started calling them Water Cliches because it seems almost everyone can tell you these facts about water, but no one really seems to know what it means. For example: "Water helps clean you system out." Ok... how?
The answer is: It takes energy to burn calories and the process of burning those calories leaves behind residue. Water helps flush out those that residue and helps keep your digestive system clean.
Never wanting to be one to just pass along information I've come across over the years without having a way to back it up, I found this website that denotes more specifically the importance of drinking water.
Why Drinking Water is Important to Weight Loss
http://www.caloriesperhour.com/tutorial_water.php
One belief about water that I know I have come across several times in my weight loss journey is its metabolism boosting power. Rumor has it that drinking cold water helps to boost your metabolism because it cools your system and it takes calories for your body to heat back up. This, along with preventing dehydration through perspiration is the reason we also drink water during physical activities, not necessarily to boost our metabolism, but to help cool our system so we don't overheat while working out. While this may or may not be completely accurate, I did learned from the article above this paragraph: Why Drinking Water is Important to Weight Loss, that the fat burning process slows down when you are dehydrated... so if the reverse is true, then you burn more fat when you are adequately hydrated.
Still as I did my research I was hoping to find out that water had some other kind of magical property that no one really talked about. That there was more to it that being a zero calorie, space filling, system coolant, but I haven't found it. If and when I do, I'll let you know. In the mean time, the next time you sit down for a meal make water the first beverage you drink!
I am surprised to find out that many people know that they should drink more water when trying to lose weight, but most people don't seem to know why. The majority of them can tell you that one of the reasons is because water as apposed to many other beverages doesn't contain any calories. So, yes, by replacing your 180 calorie soda with 0 calorie water you may be able to create the calorie deficit you need to lose weight. But water is there more to water than simply being a zero calorie alternative to your typical beverage of choice?
Another way water may help you lose weight is based on the fact that thirst or dehyration is often mistaken for hunger, so we eat when what we really should be doing is drinking. By making a conscious effort to to include more water in your diet you may find that you feel less hungry and do not want to eat as often. In addition to this belief is the fact that water takes up space and two objects cannot possibly take up the same space. (I think Sir Isaac Newton come up with that one) Therefore, if your stomach is partially filled with water there isn't room for more food. (Ok, this is a technicallity because it is possbile for you stomach to stretch and shrink often times people who have grown accustomed to eating garganuine amounts of food feel hungry when trying to eat a normal diet because their stomach has stretched to accomodate the larger amounts of food they have been consuming. Dont worry it can shrink back in a relatively short period of time. This is also the reason people who have lap band surgery or stomach stapling or similar surgery see fantastic weight loss after surgery, but can end up putting it back on years later unless they adhere the to smaller portions required by the surgery.)
Think of water as a space filler. I tried experiementing with this a few months ago on my weight loss journey. I made it a point to drink 12 oz of water before each meal. I notice something immediately, just after drinking the water I didn't feel as hungry. Perhaps because I was mistaking the feeling of thirst for hungrer? Or maybe it was because the water was taking up space. I don't know, but it worked. I did notice that I could eat more reasonable portions and feel fuller on days I remembered to drink water before each of my meals. I also noticed that my skin looked better and actually had a few people a work comment on my complexion. The best results of drinking more water showed up on my weekly weigh-in the past several weeks. It seemed that my weight was just falling off. So, I did a little more research to see if there really was some kind of magic behind drinking water. Here are a two websites I've found about a clinical study confirming the effectiveness of drinking water before meals:
Drinking Water Proven to Help Weigh Loss
http://news.discovery.com/human/glass-water-weight-loss.html
Drink Water to Curb Weight Gain? Clinical Trial Confirms Effectiveness of Simple Appetite Control Method
http://www.sciencedaily.com/releases/2010/08/100823142929.htm
There are other belifes about water that everyone seems to be able to tell you, I have started calling them Water Cliches because it seems almost everyone can tell you these facts about water, but no one really seems to know what it means. For example: "Water helps clean you system out." Ok... how?
The answer is: It takes energy to burn calories and the process of burning those calories leaves behind residue. Water helps flush out those that residue and helps keep your digestive system clean.
Never wanting to be one to just pass along information I've come across over the years without having a way to back it up, I found this website that denotes more specifically the importance of drinking water.
Why Drinking Water is Important to Weight Loss
http://www.caloriesperhour.com/tutorial_water.php
One belief about water that I know I have come across several times in my weight loss journey is its metabolism boosting power. Rumor has it that drinking cold water helps to boost your metabolism because it cools your system and it takes calories for your body to heat back up. This, along with preventing dehydration through perspiration is the reason we also drink water during physical activities, not necessarily to boost our metabolism, but to help cool our system so we don't overheat while working out. While this may or may not be completely accurate, I did learned from the article above this paragraph: Why Drinking Water is Important to Weight Loss, that the fat burning process slows down when you are dehydrated... so if the reverse is true, then you burn more fat when you are adequately hydrated.
Still as I did my research I was hoping to find out that water had some other kind of magical property that no one really talked about. That there was more to it that being a zero calorie, space filling, system coolant, but I haven't found it. If and when I do, I'll let you know. In the mean time, the next time you sit down for a meal make water the first beverage you drink!
Sunday, February 5, 2012
Fantastic Zumba Instructor!
Zumba is the latest crazy in the world of fitness and health. I attended some Zumba sessions when it first hit our area a few years ago, before I even really knew what it was. Now this Latin-inspired dance fitness program is sweeping the world. At the all staff training my company had this year one of our sessions was Zumba. Between the instructor for that session, and the instructor at the place I used to attend and the current Zumba instructor at Club 814, I have had the opportunity to experience Zumba from three different perspectives. All of the instructors provided high-energy intense workouts that were as fun as they were effective. However I have to give props to Zumba instructor at Club 814, Kaylie, for some of the techniques she uses in her Zumba programs.
A friend of mine highly recommended I try Zumba a Club 814 as she knew I have been trying to find a variety of fitness activities to add to my repertoire in order to keep my fitness routine fresh and interesting.
Of the Zumba instructors that I have had experience with they all try to acknowledge the body parts or muscles groups you are to be focusing on during each new movement while they are Zumbaing with you, but Kaylie takes her Zumba programs to the next level. I have found the movements and techniques she uses to be highly effective and the focus on core and ab work throughout her routines is stellar.
During her hour long sessions you transition from high intensity fat burning sweat producing cardio moves to more focused strength related movements. The Zumba Fitness website describes Zumba as "Fitness Party!" That's exactly what it feels like! That or walking into a night club where everyone is hitting the dance floor. http://www.zumba.com/about/ Throughout one session with Kaylie you effectively work all of the major muscle groups. The first time I attended Zumba a Club 814 I had no idea what I was in for. I had a blast and could really feel my muscles working. The next morning every muscle in my body had some level of soreness to it especially my glutes and core muscles, but I also noticed soreness in my biceps and deltoids as well as my calves. The most unique thing about Kaylie's Zumba Fitness sessions is cool down she incorporates in it. The last song of each session is a slower more inspirational song to which she leads you through a series of slower movements to stretch and relax your entire body. Which gives you a proper cool down after an intense workout.
I have been attending Zumba at Club 814 under Kaylie's instructions since the beginning of December and look forward to it every Thursday night. However, I recently learned the Club 814 has asked Kaylie to find another place to hold her Zumba sessions as they will be using the space for something else in the beginning of March. Righ now Kaylie instructs Zumba Fitness sessions at Club 814 on Mondays from 5:45-6:45 and Thrusdays from 7:30-8:30, she also holds a session at the Windber Community Building from 5:45-6:45. Each session is only $5.00 Being the full time working mom that I am I have been loyal to the Thrusday night sessions because it workouts out best for my schedule. I'm hoping Kaylie can find another place to hold her Thursday night sessions at a similar time.
If you're looking for fun fitness activity without the monthly payments at a reasonable cost check out the Zumba fitness classes near you. If you happen to be in the Johnstown, Pennsylvania area, check out Kaylie's Zumba Fitness sessions.
A friend of mine highly recommended I try Zumba a Club 814 as she knew I have been trying to find a variety of fitness activities to add to my repertoire in order to keep my fitness routine fresh and interesting.
Of the Zumba instructors that I have had experience with they all try to acknowledge the body parts or muscles groups you are to be focusing on during each new movement while they are Zumbaing with you, but Kaylie takes her Zumba programs to the next level. I have found the movements and techniques she uses to be highly effective and the focus on core and ab work throughout her routines is stellar.
During her hour long sessions you transition from high intensity fat burning sweat producing cardio moves to more focused strength related movements. The Zumba Fitness website describes Zumba as "Fitness Party!" That's exactly what it feels like! That or walking into a night club where everyone is hitting the dance floor. http://www.zumba.com/about/ Throughout one session with Kaylie you effectively work all of the major muscle groups. The first time I attended Zumba a Club 814 I had no idea what I was in for. I had a blast and could really feel my muscles working. The next morning every muscle in my body had some level of soreness to it especially my glutes and core muscles, but I also noticed soreness in my biceps and deltoids as well as my calves. The most unique thing about Kaylie's Zumba Fitness sessions is cool down she incorporates in it. The last song of each session is a slower more inspirational song to which she leads you through a series of slower movements to stretch and relax your entire body. Which gives you a proper cool down after an intense workout.
I have been attending Zumba at Club 814 under Kaylie's instructions since the beginning of December and look forward to it every Thursday night. However, I recently learned the Club 814 has asked Kaylie to find another place to hold her Zumba sessions as they will be using the space for something else in the beginning of March. Righ now Kaylie instructs Zumba Fitness sessions at Club 814 on Mondays from 5:45-6:45 and Thrusdays from 7:30-8:30, she also holds a session at the Windber Community Building from 5:45-6:45. Each session is only $5.00 Being the full time working mom that I am I have been loyal to the Thrusday night sessions because it workouts out best for my schedule. I'm hoping Kaylie can find another place to hold her Thursday night sessions at a similar time.
If you're looking for fun fitness activity without the monthly payments at a reasonable cost check out the Zumba fitness classes near you. If you happen to be in the Johnstown, Pennsylvania area, check out Kaylie's Zumba Fitness sessions.
Thursday, January 19, 2012
Re: Everybody's working for the weekend...
Hi Rob,
This is a compilation of the websites I mentioned or referred to during my talk last night. I also updated the Websites & Resources page on my blog with the same information. Please feel free to share information as you see if! And thanks again for inviting me to speak. I really enjoyed it!
J.J.
On Fri, Jan 13, 2012 at 4:27 PM, Jennifer Podrasky <jjasmyself@gmail.com> wrote:
Date: Fri, Jan 13, 2012 at 1:45 PM
Subject: Fwd: Everybody's working for the weekend...
To: jjasmyself@gmail.comFrom: Rob Osborn <rob.osborn@me.com>Date: January 13, 2012 1:20:27 PM ESTTo: cutglass66@comcast.com, Addy Stouffer <lastouffer959@verizon.net>, Sandy Beecher <beechball@comcast.net>, Angela Carnes <carnes.angie@gmail.com>, Susan Keilman <skeilman@verizon.net>, Chad Bachik <chadbachik@yahoo.com>, Russell Reihart <rreihart@gmail.com>, dbjbdvargo@verizon.net, T1224@atlanticbb.net, millermaid@gmail.com, eirene5814@aol.com, roxnran@hotmail.com, kirsten stiffler <kirstenstiffler@yahoo.com>, Samantha Brothers <brothers.sam@gmail.com>, walbeck43@gmail.com, savannahates@thejmart.com, loriates@thejmart.com, rhondadeitle@yahoo.com, Layne Osborn <charlayneo@gmail.com>
Subject: Everybody's working for the weekend...
--
A Better Reflection
www.better-reflection.blogspot.com
on Facebook too!
--
A Better Reflection
www.better-reflection.blogspot.com
on Facebook too!
A Better Reflection: Websites & Resources: Updated
I have updated the WEBSITES & RESOURCES page of my blog to include many of the websites I have mentioned in my posts. As I discover more useful and credible websites for my topics I will add them to this list. You can find the list by clicking on the WEBSITES & RESOURCES tab at the top of my home page any time. I have organized them by topics. This is the list so far:
COMMUNITIES , MOTIVATION and SUPPORT
www.myfitnesspal.com
this website takes you to a support community where you can set your weight loss goals and track your food and exercise.
http://socialworkout.com/register/index
This is a community website designed to help you set goals as far as how much time spent working out in various ways. It even has a option for active family time.
http://www.healthrally.com/
This is a site name and set your own personal health goals whether it's a weight loss or fitness goal or another goal such as quitting a bad habit. You can even set a goal and have friends, family, and other supporters you invite to encourage you through motiational words or donations toward a reward you set for yourself.
HEALTH AND FITNESS and WEIGHT LOSS
http://www.everydayhealth.com/
This is website that contains information on every aspect of health including weight loss, drugs, food and fitness as well as providings some health and fitness tools and symptom checker. I follower them on twitter: @weightloss
http://www.espn.go.com/espnw/training/workouts/
this link takes you to espnW training and workouts website. espnW itself has articles about women's sports, health, fitness, and nutrition.
http://abcweightloss.org/weight-loss/lose-tummy-weight/
A simple straight forward article associated with visceral fat.
FOOD AND DIET
http://www.startmakingchoices.com
This website is the Healthy Choice website. It gives you information about their foods as well as recipes, special offers, eating well, being active, and feeling good along with other tools and topics to help you balance your life.
MEDICAL SITES
http://www.fortworthlapband.com/BMIChart.aspx
This is the website that I got the BMI chart that I used in my blog post. http://www.better-reflection.blogspot.com/2011/11/understanding-body-mass-index-bmi.html I used this chart because I felt it was the easiest to understand.
http://www.health.harvard.edu/fhg/updates/Abdominal-fat-and-what-to-do-about-it.shtml
The article from The Havard Medical School Family Health Guide cited in the Visceral Fat vs Subcutaneous Fat post on A Better Reflection Home Page.
http://www.mayoclinic.com/health/belly-fat/WO00128/NSECTIONGROUP=2
The article form the Mayo Clinic on belly fat in women cited in the Visceral Fat vs Subcutaneous Fat post on A Better Reflection Home Page.
COMMUNITIES , MOTIVATION and SUPPORT
www.myfitnesspal.com
this website takes you to a support community where you can set your weight loss goals and track your food and exercise.
http://socialworkout.com/register/index
This is a community website designed to help you set goals as far as how much time spent working out in various ways. It even has a option for active family time.
http://www.healthrally.com/
This is a site name and set your own personal health goals whether it's a weight loss or fitness goal or another goal such as quitting a bad habit. You can even set a goal and have friends, family, and other supporters you invite to encourage you through motiational words or donations toward a reward you set for yourself.
HEALTH AND FITNESS and WEIGHT LOSS
http://www.everydayhealth.com/
This is website that contains information on every aspect of health including weight loss, drugs, food and fitness as well as providings some health and fitness tools and symptom checker. I follower them on twitter: @weightloss
http://www.espn.go.com/espnw/training/workouts/
this link takes you to espnW training and workouts website. espnW itself has articles about women's sports, health, fitness, and nutrition.
http://abcweightloss.org/weight-loss/lose-tummy-weight/
A simple straight forward article associated with visceral fat.
FOOD AND DIET
http://www.startmakingchoices.com
This website is the Healthy Choice website. It gives you information about their foods as well as recipes, special offers, eating well, being active, and feeling good along with other tools and topics to help you balance your life.
MEDICAL SITES
http://www.fortworthlapband.com/BMIChart.aspx
This is the website that I got the BMI chart that I used in my blog post. http://www.better-reflection.blogspot.com/2011/11/understanding-body-mass-index-bmi.html I used this chart because I felt it was the easiest to understand.
http://www.health.harvard.edu/fhg/updates/Abdominal-fat-and-what-to-do-about-it.shtml
The article from The Havard Medical School Family Health Guide cited in the Visceral Fat vs Subcutaneous Fat post on A Better Reflection Home Page.
http://www.mayoclinic.com/health/belly-fat/WO00128/NSECTIONGROUP=2
The article form the Mayo Clinic on belly fat in women cited in the Visceral Fat vs Subcutaneous Fat post on A Better Reflection Home Page.
A New Better Breakfast - Swirl Sandwich!
I love the weekends and days off, not only because I get to wake up and have fun all day with my sweet baby girl, but also because I get to take the time to cook healthy meals for us. Today I had to stay home with my daughter because she was sick, so I decided to start the morning off with a new creation. It's tasty, warm, and only 230 calories!
Egg, Tomato, and Mozzarella Sandwhich on Pump & Rye Swirl bread
1 Slice Pepperidge Farm - Pump and Rye Swirl Bread - Toasted
2 Egg whites - omelet
1/6 cup Best Yet shredded Mozzarella cheese (Low Moisture, Part Skim)
2 slices tomato
10 raw snow pea pods
1/2 cup Shur Fine Original Style Orange Juice
1 Cup water
Cut one slice of Pump and Rye Swirl bread in half and toast both halves. Mean while cook 2 egg whites in pan (I have non-stick cookwear so I don't even have to use cooking spray, if you do remember to add the calories from the cooking spray, butter, or other ingredients you use) Place the two slices of tomato on one of the toasted halves of the bread. and the mozzarella cheese on the other toasted half. When the eggs are done cooking fold the omelet so that it fits nicely one one of the swirl bread halfs and place it on top of the shredded mozzarella cheese. Then place the other half with the tomato slices on top of it to make a sandwhich. The snow peas are a side dish. ENJOY!
Egg, Tomato, and Mozzarella Sandwhich on Pump & Rye Swirl bread
1 Slice Pepperidge Farm - Pump and Rye Swirl Bread - Toasted
2 Egg whites - omelet
1/6 cup Best Yet shredded Mozzarella cheese (Low Moisture, Part Skim)
2 slices tomato
10 raw snow pea pods
1/2 cup Shur Fine Original Style Orange Juice
1 Cup water
Cut one slice of Pump and Rye Swirl bread in half and toast both halves. Mean while cook 2 egg whites in pan (I have non-stick cookwear so I don't even have to use cooking spray, if you do remember to add the calories from the cooking spray, butter, or other ingredients you use) Place the two slices of tomato on one of the toasted halves of the bread. and the mozzarella cheese on the other toasted half. When the eggs are done cooking fold the omelet so that it fits nicely one one of the swirl bread halfs and place it on top of the shredded mozzarella cheese. Then place the other half with the tomato slices on top of it to make a sandwhich. The snow peas are a side dish. ENJOY!
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