Tuesday, June 30, 2015
Try something new
Now that we are getting out there and shedding the weight and getting in shape try adding in something new. The weather has been nice and it is a great time to just go have fun in the sun. Go for a walk, bike ride, or take the family to the park and play soccer. You will start feeling like you can do more things easier as you get in shape. It might take a few tries to get the hang of a new activity but it will get easier each time you do the activity. You could be surprised at what activities you will find that you like by just giving it a try. Here are some ideas and feel free to let me know some of the things you like. Swim, racquetball, bowling, volleyball, basketball, a new workout video, softball, or anything that can get you moving. Most importantly HAVE FUN!!!!
Monday, June 29, 2015
chart progress
How many of you are still keeping track of your workouts and eating on the charts you made? How did you do so far? We are almost to the end of the month and I hope your chart is all filled up. Even if it isn't I want you to look at it and really think about how you did. Did you do your workouts? Did you stay in your calorie count? If the answer is yes and yes you should have seen some results. If you didn't do as well, look at where you might have been able to do better. Did you workout but over ate? Did you eat right but just couldn't get to work outs? Did you start out the week with dedication then fall off by the end. Did you not keep track at all? Really try to see what you might need to work on. Unfortunately as adults we are less willing to do what ever it takes to get a sticker on our chart :) but it can be good information for us each to see where we can improve. Think about what you might need to work on and let’s work on it. Let me know what areas are hard and I’ll get you more information and try to help you in any way I can.
Thursday, June 25, 2015
Wednesday, June 24, 2015
From walking to running
For those of you that have been looking from going from waling to running here is a great plan. Much like all the rest but having a lot of info is good :)
http://www.fitsugar.com/8-Week-Plan-Go-From-Walking-Running-3252493
http://www.fitsugar.com/8-Week-Plan-Go-From-Walking-Running-3252493
Tuesday, June 23, 2015
artical
Here is a list of some good ideas to stay on track with your weight lose. The truth is it can be as simple as a few little changes. AND losing 1 to 2 pounds a week is realistic and healthy. So many people are not happy with those kind of numbers but it adds up and will stay off if you keep it up!http://www.fitsugar.com/How-Lose-One-Pound-Week-6925344
Monday, June 22, 2015
Tricep
It is time to add a new lift! This will strengthen the back of your arm, the triceps. This picture shows how easy it is to do.Stabilize yourself on a bench. Hold your arm at 90% angle then simply swing (and by swing i mean a controlled lift) the lower arm up to a straight arm. The trick is to really squeeze at the top of the lift. Remember 3 sets of 10 with a light weight (3 or 5 lbs). Add this into your strength training workout right after your bench press and before the squats.
Keep up the great work and remember only you can make these changes for yourself, so work hard and stay strong!!
YOU CAN DO THIS!!!!
Tuesday, June 16, 2015
Need help to kick sugar?
About 7 years ago I came across an article that introduced me to the specific roles of each vitamin. Unfortunately, I can't find that article anymore but I discovered that sometimes the weaknesses we have are often deficiencies we can overcome by adding a supplement to our diet. Some vitamins help with muscle cramps and some help with digestion. Other vitamins can even help you have better looking skin. This article talks about what might help you if you are always searching for the sugar. Taking a multivitamin is a great alternative too. Just make sure you read the label and are receiving the right amounts of the vitamins YOU need to be more balanced and let your body work at it's best.
http://iquitsugar.com/magnesium-and-sugar-addiction/
http://iquitsugar.com/magnesium-and-sugar-addiction/
Monday, June 15, 2015
Plateau
Three Must Follow Rules to Break your weight loss plateau in 7 days or less!
While I’m not big on rules or restrictions when it comes to weightloss (as people tend to rebel, binge or generally label themselves as “good or bad”. Yet to a large extent, we crave structure! We want rules. We want something that guides our day.
Today, I want to give you 3 very helpful guidelines. Now, if you are ...on a health and fitness journey, you know that 70-80% of your physical result is effected by your nutrition… As such, these three tips to breaking a weightloss plateau all pertain to IN-TAKE
Number 1:
Stop eating three hours before you go to bed.
Set a time, three hours before you go to sleep, at which you will no longer be consuming food. I promise you're not going to die of starvation.
That means that for one week, no dinner reservations after whatever time that you've set, no extra eating or snacking, just water. For one week, go to bed with an empty stomach, and I promise you'll going to wake up in the morning feeling fantastic!
Number 2:
Plan your meals based on a calorie deficict the day before. In order to do that, you will need to know how many calories you can consume tomorrow in order to create a deficit of at least 500 calories. Now, if you create a daily deficit of 500 calories per day, you're going to lose a minimum of a pound per week. If you create a deficit of 1000 calories per day, you will lose a minimum of two pounds per week. Now the only way to create that deficit ***is to know truly how many calories you burn**** That part does boil down in large part to knowing your numbers!
If you're going through your day trying to eat healthy, eat less, eat fewer calories, trying to move more, you're running a guessing game. If you want to have a successful business, you plan, the perfect wedding day, you plan, if you need to balance your checkbook, you plan your spending. Plan your nutrition.
Rule 3:
Try to eliminate all processed foods for one week. If it comes in a bag or a box, pretend it’s poison. For just 7 days put yourself on a whole foods only plan. Now…keep in mind that this is much easier than most people think, but it will require that you do refer back to rule number 2. The reason why most people turn to food of conveience is simply because they have failed to plan.
7 days… you can do it! You’re worth it! Give it a shot! If you’re serious about breaking a plateau I promise these tips will get you through it! Be patient. Be loving! Get some extra sleep. Be kind to yourself. Be forgiving. Speak lovingly about yourself, even if they’re just your own thoughts.
You can do it!
While I’m not big on rules or restrictions when it comes to weightloss (as people tend to rebel, binge or generally label themselves as “good or bad”. Yet to a large extent, we crave structure! We want rules. We want something that guides our day.
Today, I want to give you 3 very helpful guidelines. Now, if you are ...on a health and fitness journey, you know that 70-80% of your physical result is effected by your nutrition… As such, these three tips to breaking a weightloss plateau all pertain to IN-TAKE
Number 1:
Stop eating three hours before you go to bed.
Set a time, three hours before you go to sleep, at which you will no longer be consuming food. I promise you're not going to die of starvation.
That means that for one week, no dinner reservations after whatever time that you've set, no extra eating or snacking, just water. For one week, go to bed with an empty stomach, and I promise you'll going to wake up in the morning feeling fantastic!
Number 2:
Plan your meals based on a calorie deficict the day before. In order to do that, you will need to know how many calories you can consume tomorrow in order to create a deficit of at least 500 calories. Now, if you create a daily deficit of 500 calories per day, you're going to lose a minimum of a pound per week. If you create a deficit of 1000 calories per day, you will lose a minimum of two pounds per week. Now the only way to create that deficit ***is to know truly how many calories you burn**** That part does boil down in large part to knowing your numbers!
If you're going through your day trying to eat healthy, eat less, eat fewer calories, trying to move more, you're running a guessing game. If you want to have a successful business, you plan, the perfect wedding day, you plan, if you need to balance your checkbook, you plan your spending. Plan your nutrition.
Rule 3:
Try to eliminate all processed foods for one week. If it comes in a bag or a box, pretend it’s poison. For just 7 days put yourself on a whole foods only plan. Now…keep in mind that this is much easier than most people think, but it will require that you do refer back to rule number 2. The reason why most people turn to food of conveience is simply because they have failed to plan.
7 days… you can do it! You’re worth it! Give it a shot! If you’re serious about breaking a plateau I promise these tips will get you through it! Be patient. Be loving! Get some extra sleep. Be kind to yourself. Be forgiving. Speak lovingly about yourself, even if they’re just your own thoughts.
You can do it!
Thursday, June 11, 2015
Habits for life
These are all great ideas!!!
http://article.riffsy.com/article/12-habits-of-people-who-always-stay-fit-number-5-is-so-smart-1
http://article.riffsy.com/article/12-habits-of-people-who-always-stay-fit-number-5-is-so-smart-1
Wednesday, June 10, 2015
Support System
Having a positive support system ups your chances of losing weight by more than 50%. So lets support each other. It can be a recipe, questions to everyone, how you are feeling, a workout you love, the fact that you ate the right food that day, anything you want it to be. There are days for everyone of us that we feel like we failed. We need to be the "pick me up" for each other.
Tuesday, June 9, 2015
Water
It is summer and so we tend to remember to drink more water but are we getting enough? You should be drinking 64oz a day. I am going to talk a little bit about water and our workouts. It is very easy to get dehydrated when you add workouts to your day. There are a few tips and ideas that can help keep us feeling great during and after the workout. I don't know how many of you have weighed yourself before and after you workout but if you workout hard you can lose 2lbs of water in one workout. That is totally normal. The question is how are you going to get those 2lbs back? We are shooting for weight lose but not water weight.
Let’s start at the beginning. Before you start the workout drink some water. It doesn’t have to be a lot. Start out with a little and work your way up to 2oz or so. Then, during your workout remember to drink water. Depending on what I am doing I like to shoot for taking in water every 5 to 10 min. Now, I'm not talking about 8oz at a time but enough to keep you going, maybe 1oz at a time. After your workout you should drink at least 8oz if not more like 24oz. You have all heard the rule of thumb, "If you are thirsty you are all ready dehydrated". So don't wait until you are thirsty to drink water. With all things having to do with working out it may take time to let your body adjust to drinking during a workout but it is worth the effort. So next time you are thinking about it, weigh before your workout and then again after. If you have lost more than 2lbs you are not getting enough water during your workout. Remember your body needs the water to wash out the byproducts in your muscles from working out. So drink it up and keep your body happy.
Let’s start at the beginning. Before you start the workout drink some water. It doesn’t have to be a lot. Start out with a little and work your way up to 2oz or so. Then, during your workout remember to drink water. Depending on what I am doing I like to shoot for taking in water every 5 to 10 min. Now, I'm not talking about 8oz at a time but enough to keep you going, maybe 1oz at a time. After your workout you should drink at least 8oz if not more like 24oz. You have all heard the rule of thumb, "If you are thirsty you are all ready dehydrated". So don't wait until you are thirsty to drink water. With all things having to do with working out it may take time to let your body adjust to drinking during a workout but it is worth the effort. So next time you are thinking about it, weigh before your workout and then again after. If you have lost more than 2lbs you are not getting enough water during your workout. Remember your body needs the water to wash out the byproducts in your muscles from working out. So drink it up and keep your body happy.
Tomorrow is weigh in day. If you are doing the challenge feel free to use your Sunday weigh in. Your choice.
Thursday, June 4, 2015
Sleep
If you want to lose weight you need to get enough sleep. I want you to shoot for 8 hours of sleep a night. Studies have shown that hours of sleep before midnight are when you get the best sleep with the most benefits. So the earlier you get to bed the better for your body and your weight loss. Studies also show that if you get enough sleep your body makes more of a hormone called leptin, which makes you feel satisfied after a meal. If you don't get enough sleep your body make less leptin and more of a hormone called ghrelin, which increases appetite and slows your metabolism. Your body also needs those precious hours of sleep to do maintenance and repairs on your body. You are working hard right now to lose weight your body needs time at rest to help it along. My goal is to head to bed by 9:30. This might be a challenge for some of us but if you get to bed earlier you can get up earlier and get just as much done in the day and maybe even more!
Wednesday, June 3, 2015
How many calories are Burned?
Do you ever end your workout wondering, "How many calories did I just burn????" How many calories you burn at any given task or workout depends on your body weight, the duration of your activity, and the intensity you are working out at. The more you weight the more calories it takes to move your body thus the more calories burned. The longer you workout the more calories burned. The harder you workout the more calories burned. So with that being said, feel free to visit this site and find out how many calories you are burning during your daily workouts. I think you might be surprised.
http://www.fitwatch.com/database/searchexdb.html
We will talk more about this later. Keep up the good work!
http://www.fitwatch.com/database/searchexdb.html
We will talk more about this later. Keep up the good work!
Tuesday, June 2, 2015
Quote
"Our effort today determines our success tomorrow."
By Scott Larsen :)
Scott shared this with us a months ago but I wanted to bring it back up. To have success we have to have effort. That is all there is to it.
Monday, June 1, 2015
Tips!
Brush your teeth. After you have eaten your meal or snack go straight in and brush your teeth so you don’t sit and pick at the food on the table. Also if you can’t seem to get the cravings to go away during the day, brush your teeth. Nothing tastes good after you brush!
Chew gum. You can’t eat with gum in your mouth and it can give you a sweet taste.
Plan out your meals and snack the day before or a whole week at a time. If you have the calories worked out for your day in advance you are less likely to be cramming them all in at night to try to reach your calorie goal and less likely to go over because you ate to much in the morning.
Eat all 3 meals and 2 snack a day.
If you have the munchies drink water.
Use mustard instead of mayo.
Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it and sit. Engage all of the senses in the pleasure of nourishing your body.
Prepackage your snacks. If you by a large bag of almonds (or anything) put 1 serving in each snack size bag. Then you will only have to grab 1 bag and you know that is the right amount.
Take snacks and water with you. Keep something healthy with you in the car so you are less likely to stop at a fast food place if you are hungry or get caught away from home.
Make sure your plate is half veggies and/or fruit at both lunch and dinner.
Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you'll be full enough to be content with smaller portions of the high-calorie choices.
You might be surprised at how your cravings will vanish after going two weeks without sweets all together.
If you must eat your sweets, eat them smart! Carve out about 150 calories once or twice a week for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.
Give it away! If you make desert, give away leftovers to neighbors or delivery people. (Just don’t bring it to my house :) )
Keep a food journal. It really works wonders.
Cut size – instead of using a dinner plate, use a salad plate.
Overeating is not the result of exercise. Vigorous exercise won't stimulate you to overeat. It's just the opposite. Exercise at any level helps curb your appetite immediately following the workout.
Weigh ins are tomorrow! KEEP UP THE GOOD WORK!!!!
Chew gum. You can’t eat with gum in your mouth and it can give you a sweet taste.
Plan out your meals and snack the day before or a whole week at a time. If you have the calories worked out for your day in advance you are less likely to be cramming them all in at night to try to reach your calorie goal and less likely to go over because you ate to much in the morning.
Eat all 3 meals and 2 snack a day.
If you have the munchies drink water.
Use mustard instead of mayo.
Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it and sit. Engage all of the senses in the pleasure of nourishing your body.
Prepackage your snacks. If you by a large bag of almonds (or anything) put 1 serving in each snack size bag. Then you will only have to grab 1 bag and you know that is the right amount.
Take snacks and water with you. Keep something healthy with you in the car so you are less likely to stop at a fast food place if you are hungry or get caught away from home.
Make sure your plate is half veggies and/or fruit at both lunch and dinner.
Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you'll be full enough to be content with smaller portions of the high-calorie choices.
You might be surprised at how your cravings will vanish after going two weeks without sweets all together.
If you must eat your sweets, eat them smart! Carve out about 150 calories once or twice a week for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.
Give it away! If you make desert, give away leftovers to neighbors or delivery people. (Just don’t bring it to my house :) )
Keep a food journal. It really works wonders.
Cut size – instead of using a dinner plate, use a salad plate.
Overeating is not the result of exercise. Vigorous exercise won't stimulate you to overeat. It's just the opposite. Exercise at any level helps curb your appetite immediately following the workout.
Weigh ins are tomorrow! KEEP UP THE GOOD WORK!!!!
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