Eating right

This post is for ME!
Eating right is the most important part of losing weight. Remember, you can eat your way through any workout. That means it doesn't matter how many calories you burn during a workout, if you eat too many calories you will not lose weight. I have had people in my aerobic classes in the past say, "WOW, what a great work out! I can go eat ice cream now." The problem with that idea is that you just worked off 200-300 calories in a hour and the ice cream has 600 calories. Do the math! You will be gaining 1 lb a week with that theory. All that hard work and precious time is thrown right out the window! DON"T DO THAT TO YOURSELF!!!!
So here is the focus;
Count your calories
Put out the extra effort NOW
Don't short yourself.
I know we have been counting calories for a few months now and you are probably really good at it. BUT, for the next week or two I want you to really count those calories again. Get back on track. Take the time to reread http://wrachel15.blogspot.com/2012/02/eating-right-first-step.html for a reminder.

Put out the extra effort now. You will not be losing weight for ever and the more effort you put out now the sooner you can get back to maintaining instead of losing. Why drag it out? Also the longer you drag it out the more likely you are to give up. So, JUST DO IT!

Don't short yourself. Now is the time to really give it your all. Pretending doesn't count. If you are going to work hard, WORK HARD. If you are going to eat right, EAT RIGHT. Telling your self that you will do better next week only works if you are not telling yourself that every week.
So lets get our eating on track and really make this month count!

Strength Training

Strength training is so important when trying to lose weight or just having a healthy life in general. With strong muscles your body can function better and safer not to mention burn more calories. So, if you haven't started the weights workout START! It is worth the effort. If you don't have barbells yet use a can of spaghetti sauce or big can of beans, anything you can fit in your hand. If you have started but are not up to 3 sets of 10 start that today. you will be surprised at what you can do with a little effort. If you are up to 3 sets of 10 I want you to focus on doing the lifts a little faster. Go from one lift right into the next. Remember our goal is correct form so i don't want you to be sloppy and quick. I want good form, strong stances and deliberate controlled movements, just keep your heart rate up. You should be breathing hard and feeling like you are getting a workout. Remember to do your weights first before you do your cardio workout so you have the strength to do the lifts correctly and with the strength you need. I'm hoping everyone will be ready to add a few lbs to the lifts in a week or 2. Keep up the good work!!!

Ready for June!

Ok tomorrow is the last weigh in day of May. Are you ready to jump into June and really work hard at losing weight and getting fit and healthy?!?!?!?  Make sure you have all of the things you need to start the first day.   
As far as your plan goes first I want you to have a weight lose goal for the month.  Make sure it is obtainable! Losing 1 to 2 lbs a week is where you want to be. 
Next I want you to have a workout goal.  EX: "I want to work out 45 min a day, 5 days a week."
Last, I want you to have a calorie counting goal.  EX: "I need to keep my calories at or just below 1400 calories a day for at least 6 days a week."  Remember the other day is not a free for all.  It just lets you have about 200 calorie leeway to make up for those days you might go over because of special situations.  PLEASE DO NOT TAKE ADVANTAGE OF THESE DAYS!!!  Remember that weight lose is a big picture.  You need to cut 3500 calories to lose 1 lb so every day you over eat you are cutting into all that hard work that you have already done.  I want you to have success!  Be strong and really stay on track.  It is just 1 monthJ. 
Next make sure you have a calendar that you can write on, one color ink for workout and another color for calorie goal.  You can also write on the little round stickers and put them on the calendar.  If you workout more than 1 time a day write that down too.  On the calorie sticker write what your calories where that day and if you go over you can write that in a different color.  EX:  Worked out 45 min Monday. Write 45 min walk on Monday square in blue.  If you skip or miss a day don’t write anything down.   If you had 1389 calories Monday write 1389 in green.  If you go over to 1500 on the next day write 1500 in red.  This is just a system to really let you see what you are doing and might be an eye opener to some of you.  Often we think we are doing better than we are. J
  So get it all together and we will start for June!