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!
Wednesday, March 14, 2012
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!
Tuesday, January 17, 2012
Can You Really "Walk Off" the Weight?
This is a little more detailed repost of an article I found on LiveStrong.com. This article was short and sweet and in a few paragraphs detailed the number or calories you could burn while walking, specifically walking while pushing a stroller. Your weight and the pace you at which you are walking affect how many calories you
burn. I originally sought this article out because on the calorie counting website I use: MyFitnessPal.com there were several entries for "walking" under the cardiovascular activities. They had various pace of walking and more detailed types of walking such as "walking a dog" but I was always walking pushing my daughter in her stroller so I googled "walking while pushing a stroller" and this is article I was drawn to.
This is the general breakdown of the article
Calories Per HOUR burned while pushing a stroller 2mph (slow)
130lbs = 147 cals
155lbs = 176 cals
180lbs = 204 cals
206lbs = 232 cals
Calories Per HOUR burned while pushing a stroller at 3mph (moderate)
130lbs = 195 cals
155lbs = 232 cals
180lbs = 270 cals
205lbs = 307 cals
Calories Per HOUR burned while pushing a stroller at 3.5 mph (fast)
130lbs = 224 cals
155lbs = 267 cals
180lbs = 311 cals
205lbs = 354 cals
Calories Per HOUR burned while pushing a stroller on an incline at a fast pace
130lbs = 354 cals
155lbs = 422 cals
180lbs = 490 cals
205lbs = 560cals
After reading this article I realize I'm probably burning signficantly more calories when I walk because of the area that I live in. No matter which way you walk half of the walk is on an incline. Yay!
For more information from the source go to
http://www.livestrong.com/article/311997-calories-burned-pushing-a-stroller/
This is the general breakdown of the article
Calories Per HOUR burned while pushing a stroller 2mph (slow)
130lbs = 147 cals
155lbs = 176 cals
180lbs = 204 cals
206lbs = 232 cals
Calories Per HOUR burned while pushing a stroller at 3mph (moderate)
130lbs = 195 cals
155lbs = 232 cals
180lbs = 270 cals
205lbs = 307 cals
Calories Per HOUR burned while pushing a stroller at 3.5 mph (fast)
130lbs = 224 cals
155lbs = 267 cals
180lbs = 311 cals
205lbs = 354 cals
Calories Per HOUR burned while pushing a stroller on an incline at a fast pace
130lbs = 354 cals
155lbs = 422 cals
180lbs = 490 cals
205lbs = 560cals
After reading this article I realize I'm probably burning signficantly more calories when I walk because of the area that I live in. No matter which way you walk half of the walk is on an incline. Yay!
For more information from the source go to
http://www.livestrong.com/article/311997-calories-burned-pushing-a-stroller/
Friday, January 13, 2012
Lake Side Community Church - Biggest Loser Challenge
Hello Friends and Followers! I just wanted to share with you an opportunity I have had presented to me. A church from a town not too far from where I live has begun and Biggest Loser Challenge and Ministry. They have Zumba and Weigh-ins on Wednesday nights and I have been asked to be a guest speaker to share my weight loss and fitness journey to help inspire and motivate the participants in their Biggest Loser Challenge.
The Biggest Loser Challenge is taking place at the Lake Side Community Church of the Nazerene in Ebensburg, Pennsylvania. They have Weigh-ins every Wednesday night from 6:30-7:30 pm with Zumba before hand starting at 5:45.
I think it is wonderful that a church has taken an interest in its members' physical health and wellness in addition to nuturing their spiritual needs. I will post more once I find out more specific details. I am honored and look forward to this opportunity.
The Biggest Loser Challenge is taking place at the Lake Side Community Church of the Nazerene in Ebensburg, Pennsylvania. They have Weigh-ins every Wednesday night from 6:30-7:30 pm with Zumba before hand starting at 5:45.
I think it is wonderful that a church has taken an interest in its members' physical health and wellness in addition to nuturing their spiritual needs. I will post more once I find out more specific details. I am honored and look forward to this opportunity.
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