Although I already have a permanent list of links goin' on the left side of the blog page, I thought it might be fun/helpful for some of you if I dedicated an occasional post to some new sites I've discovered, along with a short 'n' sweet description of why I'm so excited about them.
***Gym Junkies: Yes, I've already mentioned it several times over the past few days, but one more official mention won't hurt. It's just a good site that breaks down the awesome results you can get from weights and resistance training.
Vic's made some minor changes to the site over the past few days, so the 4-week Fat Loss Routine that I'm doing appears to be no longer available. HOWEVER, please visit the articles section of his site. There, everything is more organized and easier to sort through. And you can still access the Beginner's Workout Plan for free, which is very similar to the 4-week fat loss plan that I'm following.
Also note how he posted a few routines that don't require any equipment. Obviously, to get the best results, you're better off with access to weights, but you can certainly benefit from equipment-free moves that Vic suggests. Trust me, if you do enough burpees, you can (and will) get a kick-butt, heart-pumping workout done in a matter of minutes.
***Alwyn Cosgrove: I found this site through Gym Junkies. What I like about it is the time Alwyn takes to find and post pretty solid research about weight-loss/fat-burn through resistance training. Some of the posts get pretty scientific, but that's primarily why I like it so much. I'm a fan of science to begin with and reading about science in terms of weight-loss is almost my equivalent of a trashy romance novel, as enjoyed by a bored housewife.
I was particularly intrigued by the 480's Metabolic Circuit post. I wanna try it, but I have no idea how to set up that band for band jumps, or how to even go about getting one, haha. Is it sad that one of the main reasons why I want to win loads of money is so I can have my own fully stocked gym someday? Sigh.
***Lose Stubborn Fat (Josh Hillis): This is another blog I found through Gym Junkies, so all the credit goes to Vic, once again. I must warn you guys right off the bat; there are a lot of posts about "celebrity" bods and how they keep fit. No, sorry, I don't give a shit about what Lauren Conrad eats or what Hugh Jackman's Wolverine workout consists of. BUT, that all aside, there's also some really helpful info on how to keep your diet in check and how to get the most out of your workouts.
And, although some might find the wording a *tad* offensive, I actually really enjoyed his post, What Fat People Can Teach You About Getting Abs. It states, quite simply, why excuses are bullshit and won't get you any closer to your goal. Definitely something to re-read occasionally now and as I head into maintenance (whenever that happens, heh).
==========================================
You'll probably notice a common theme with these blogs; they're all pretty much maintained by personal trainers/fitness professionals. There are loads of others out there in the same vein, so start exploring! On the pro side, these blogs are loaded with LOTS of helpful and more importantly CONSISTENT information on how to approach fitness and diet. I've been learning something new each day since last week.
On the con side, most of them are always trying to push their own "complete body transformation program," so be prepared for sales pitches in between good posts. Some of them might be really good programs too, but due to the sheer abundance of personal trainers online, I'll be skeptical and pass for now, thanks.
And yes, as you can tell, I'm all about learning about resistance training right now. Why? Because I used to hate it and avoided it all throughout my weight-loss journey. Now, the more I read about it and the benefits it provides (versus cardio on its own), the more fascinated and motivated I am to push through and put forth some honest effort. I WANT to be stronger, therefore I HAVE to do more resistance training. It's as simple as that.
It all boils down to wanting something and accepting the fact that I have to work at it if I truly want results. There are no shortcuts here, people. Not sure if I've mentioned that yet or not, but just in case you were wondering... NO SHORTCUTS. (I promise I'm not trying to yell at you, just trying to beat the concept into my own head to help stick to the plan I've set up for myself.)
Wednesday, September 30, 2009
Payday! Woo!
(***If you're new to the blog, feel free to read my introductory posts and my Not-so-secret-Secret to Weight Loss.)
FOOD:
So the meat loaf recipe from last night? Yeah, don't try it yet. I mean, the flavor was awesome, but the typical meatloaf structure just wasn't there. Needs more breadcrumbs (and probably not the panko variety, which I'm partial to), eggs and probably less sauce and less zucchini. I drained it several times and left it in the oven longer than what I listed and each slice still fell apart when I served it. Just FYI.
breakfast:
egg white- 1
1 oz. avocado- 1
light english muffin- 1
snack:
apple- 1
carrot sticks- 0
PB2- 1
lunch:
leftover meatloaf- 5
spinach w/ laughing cow wedge- 1
snack:
lightfull smoothie- 1
dinner:
chicken breast- 3
bell pepper/tomato- 0
1/2 tsp olive oil/parmesan- 1
white beans- 2
post-dinner:
yoplait delight- 2
PB2 sandwich- 2
total points used: 22/22
activity points: yoga (0.5), grocery shopping (1)- 1.5
WAPs: 29/35 remaining
Yeah, went over my points last night with ice cream. I'm usually not one to make excuses for poor food choices, but I'm gonna blame the hormones. Only because after inhaling the cold, creamy, chocolaty, peanut-buttery goodness, I felt loved, not guilty, haha. It was one of those feeding-my-soul moments.
EXERCISE:
Even though I probably could have slept until six, I still left my alarm set for 5 and did some yoga. I figured I would benefit from the stretching and I think I did. My flexibility and balance are still horrible though. I think I need to try and add the yoga to another one of my other workout days. Probably to a day where I do one of the Gym Junkies workouts, since they're so short, time-wise. I just don't think once a week is enough. Plus, I'm still doing weeks 1-2. I'd like to progress to the next level sometime this year, haha.
===================================
Too lazy this morning to rant too long on last night's Biggest Loser. Jillian had a lot of great moments though, I thought. I think it's funny how everyone thinks Tracey is crazy now. Did I or did I not call those Crazy Eyes the first night? I knew she was off from the beginning. Last night, my god. She rocked the scale though, so I can't hate on her too much. Poor Coach Mo.
In other news, it's PAYDAY! i worked on the grocery list for two days, haha. We're to the point where we cleaned out a lot of canned and frozen stuff too. Definitely going to re-stock on a lot of stuff. Especially beans, canned tomatoes and frozen fruits/veggies. I've been craving that stuff a lot lately. I'm even leaving work early today so I can hit up 3 stores. It really is pathetic how excited I am about this.
FOOD:
So the meat loaf recipe from last night? Yeah, don't try it yet. I mean, the flavor was awesome, but the typical meatloaf structure just wasn't there. Needs more breadcrumbs (and probably not the panko variety, which I'm partial to), eggs and probably less sauce and less zucchini. I drained it several times and left it in the oven longer than what I listed and each slice still fell apart when I served it. Just FYI.
breakfast:
egg white- 1
1 oz. avocado- 1
light english muffin- 1
snack:
apple- 1
carrot sticks- 0
PB2- 1
lunch:
leftover meatloaf- 5
spinach w/ laughing cow wedge- 1
snack:
lightfull smoothie- 1
dinner:
chicken breast- 3
bell pepper/tomato- 0
1/2 tsp olive oil/parmesan- 1
white beans- 2
post-dinner:
yoplait delight- 2
PB2 sandwich- 2
total points used: 22/22
activity points: yoga (0.5), grocery shopping (1)- 1.5
WAPs: 29/35 remaining
Yeah, went over my points last night with ice cream. I'm usually not one to make excuses for poor food choices, but I'm gonna blame the hormones. Only because after inhaling the cold, creamy, chocolaty, peanut-buttery goodness, I felt loved, not guilty, haha. It was one of those feeding-my-soul moments.
EXERCISE:
Even though I probably could have slept until six, I still left my alarm set for 5 and did some yoga. I figured I would benefit from the stretching and I think I did. My flexibility and balance are still horrible though. I think I need to try and add the yoga to another one of my other workout days. Probably to a day where I do one of the Gym Junkies workouts, since they're so short, time-wise. I just don't think once a week is enough. Plus, I'm still doing weeks 1-2. I'd like to progress to the next level sometime this year, haha.
===================================
Too lazy this morning to rant too long on last night's Biggest Loser. Jillian had a lot of great moments though, I thought. I think it's funny how everyone thinks Tracey is crazy now. Did I or did I not call those Crazy Eyes the first night? I knew she was off from the beginning. Last night, my god. She rocked the scale though, so I can't hate on her too much. Poor Coach Mo.
In other news, it's PAYDAY! i worked on the grocery list for two days, haha. We're to the point where we cleaned out a lot of canned and frozen stuff too. Definitely going to re-stock on a lot of stuff. Especially beans, canned tomatoes and frozen fruits/veggies. I've been craving that stuff a lot lately. I'm even leaving work early today so I can hit up 3 stores. It really is pathetic how excited I am about this.
Tuesday, September 29, 2009
My not-so-secret Secret to Weight Loss.
I posted this on my Facebook page earlier this month and decided to post it here as well for additional reference, since I've gathered some new readers recently:
===========================================
So for the past several months, people have been asking me how I've been losing weight. Well, to be honest, a) I can't cover everything I've done in a casual conversation in-passing, and b) as blunt as it may sound, I'm one dedicated motherfucker.
To start, I follow the Weight Watchers plan. I used to have an online subscription for about a year, but then canceled it when I figured out I can make my own spreadsheet to track points, use The Daily Plate as a free way to track my food in detail and make use of various free WW-related resources online (i.e., point and activity calculators, recipes, etc.). Keep in mind that I went out of my way to track food like this simply because of money issues. If you can afford a WW membership, by all means, buy one! If I had more disposable income these days, I would have kept it, but desperate times call for crafty methods.
I also blog about food and exercise everyday. See The Stretch Jean Incident. Older posts can be found on my old LiveJournal-based blog, That's Not Flab.
I wear a pretty snazzy heart rate monitor to accurately track how many calories I burn when I workout.
I have a gym membership at Accolade Fitness (only $20/month, no contract), as well as various workout DVDs at home. These include all 3 recent releases from Jillian Michaels, some Tae-Bo, and a few Biggest Loser DVDs. At my heaviest weight, I started out with the first volume of the Biggest Loser workout, mixed it up with some Tae-Bo and did walking/jogging/elliptical intervals at the gym.
Once I became more fit, I started taking on Jillian Michaels, full-out running and then incline training (if you've never heard of that, NordicTrack has info on their version of the torture device. My gym has a similar model, but I hope to buy the NordicTrack one someday).
As for equipment at home, I have a stationary bike, resistance bands, hand weights, a yoga mat and a jump rope.
I work out six days a week (four of which I get up at 5am and exercise before work) and track every damn bite of food that goes in my mouth. I do indulge from time to time, but I plan it in advance. And before I go out to eat at a restaurant (pretty rare these days), I always check for a menu online and nutritional information, if available.
We cook at home the majority of the time, so I've found that it's essential to have proper measuring spoons/cups AND a digital food scale. I can't stress the importance of a food scale enough, people. I quickly found that most pre-packaged chicken breasts are sometimes 2-3 servings per piece! Insane. I leave a few measuring cups/spoons in a certain spot in the kitchen so they're easy to find. Seriously, I measure and weigh food several times a day, everyday.
In between all of that, I also read a ton of fitness/health-related articles every week. I have a subscription to Fitness Magazine, but also read online content from Women's Health, Fit Sugar, That's Fit and most recently, Answer Fitness, just to name a few. More links on my blog page.
Lastly, supplements... I take a children's chewable multi-vitamin because the adult ones make me puke, even if taken with food. I also take a calcium supplement, a vitamin D supplement, a fish oil capsule and glucosamine (keeps my joints pain-free between runs).
Is my daily routine insane, neurotic and basically OCD? Yeah, pretty much. But losing weight is about breaking old bad habits and learning new good ones. All the steps involved in preparing/tracking food and working out don't even phase me anymore because they've gone from being special tasks to normal habits that have become ingrained in my daily routine. Just like brushing my teeth.
And, if it sounds like a lot of resources, it is. But keep in mind I've been going at this for 2.5 years already. I didn't wake up one morning and buy all sorts of equipment at once. I just invested in things as I learned more about what would help me reach my goal safely and effectively.
So that's the majority of it, in a nutshell. My aforementioned blog is the ideal place to go for details on exactly what I eat each day and what I do to sweat my ass off. It's pretty mundane after a while, but I wouldn't have made it this far without it.
As for where I'm at with my goal, well, that's been in a state of flux lately. My original goal was to lose 90 pounds. Then I thought, "Oh hell, just go for an even hundred!" Well, I've found that a 100 pound loss just isn't in the cards for me. After crossing the 80 pound mark, the rate of my weight-loss fell off a fucking cliff and I've been struggling ever since. So, I decided going back to my original goal of 90 pounds would probably be the best option. I'm about 5 pounds away from that mark, but I'm pretty sure it's going to take me at least another month or so to get there. In the meantime, you'll find me trying to turn my body into a machine by day and dreaming of cupcakes and wings by night. And for the record, when I do hit goal, I'm totally buying myself a gourmet cupcake. No, you're not supposed to reward yourself with food when hitting a weight-loss milestone, but I need to remember what it feels like to feed my soul with cream-cheese frosting.
===========================================
So for the past several months, people have been asking me how I've been losing weight. Well, to be honest, a) I can't cover everything I've done in a casual conversation in-passing, and b) as blunt as it may sound, I'm one dedicated motherfucker.
To start, I follow the Weight Watchers plan. I used to have an online subscription for about a year, but then canceled it when I figured out I can make my own spreadsheet to track points, use The Daily Plate as a free way to track my food in detail and make use of various free WW-related resources online (i.e., point and activity calculators, recipes, etc.). Keep in mind that I went out of my way to track food like this simply because of money issues. If you can afford a WW membership, by all means, buy one! If I had more disposable income these days, I would have kept it, but desperate times call for crafty methods.
I also blog about food and exercise everyday. See The Stretch Jean Incident. Older posts can be found on my old LiveJournal-based blog, That's Not Flab.
I wear a pretty snazzy heart rate monitor to accurately track how many calories I burn when I workout.
I have a gym membership at Accolade Fitness (only $20/month, no contract), as well as various workout DVDs at home. These include all 3 recent releases from Jillian Michaels, some Tae-Bo, and a few Biggest Loser DVDs. At my heaviest weight, I started out with the first volume of the Biggest Loser workout, mixed it up with some Tae-Bo and did walking/jogging/elliptical intervals at the gym.
Once I became more fit, I started taking on Jillian Michaels, full-out running and then incline training (if you've never heard of that, NordicTrack has info on their version of the torture device. My gym has a similar model, but I hope to buy the NordicTrack one someday).
As for equipment at home, I have a stationary bike, resistance bands, hand weights, a yoga mat and a jump rope.
I work out six days a week (four of which I get up at 5am and exercise before work) and track every damn bite of food that goes in my mouth. I do indulge from time to time, but I plan it in advance. And before I go out to eat at a restaurant (pretty rare these days), I always check for a menu online and nutritional information, if available.
We cook at home the majority of the time, so I've found that it's essential to have proper measuring spoons/cups AND a digital food scale. I can't stress the importance of a food scale enough, people. I quickly found that most pre-packaged chicken breasts are sometimes 2-3 servings per piece! Insane. I leave a few measuring cups/spoons in a certain spot in the kitchen so they're easy to find. Seriously, I measure and weigh food several times a day, everyday.
In between all of that, I also read a ton of fitness/health-related articles every week. I have a subscription to Fitness Magazine, but also read online content from Women's Health, Fit Sugar, That's Fit and most recently, Answer Fitness, just to name a few. More links on my blog page.
Lastly, supplements... I take a children's chewable multi-vitamin because the adult ones make me puke, even if taken with food. I also take a calcium supplement, a vitamin D supplement, a fish oil capsule and glucosamine (keeps my joints pain-free between runs).
Is my daily routine insane, neurotic and basically OCD? Yeah, pretty much. But losing weight is about breaking old bad habits and learning new good ones. All the steps involved in preparing/tracking food and working out don't even phase me anymore because they've gone from being special tasks to normal habits that have become ingrained in my daily routine. Just like brushing my teeth.
And, if it sounds like a lot of resources, it is. But keep in mind I've been going at this for 2.5 years already. I didn't wake up one morning and buy all sorts of equipment at once. I just invested in things as I learned more about what would help me reach my goal safely and effectively.
So that's the majority of it, in a nutshell. My aforementioned blog is the ideal place to go for details on exactly what I eat each day and what I do to sweat my ass off. It's pretty mundane after a while, but I wouldn't have made it this far without it.
As for where I'm at with my goal, well, that's been in a state of flux lately. My original goal was to lose 90 pounds. Then I thought, "Oh hell, just go for an even hundred!" Well, I've found that a 100 pound loss just isn't in the cards for me. After crossing the 80 pound mark, the rate of my weight-loss fell off a fucking cliff and I've been struggling ever since. So, I decided going back to my original goal of 90 pounds would probably be the best option. I'm about 5 pounds away from that mark, but I'm pretty sure it's going to take me at least another month or so to get there. In the meantime, you'll find me trying to turn my body into a machine by day and dreaming of cupcakes and wings by night. And for the record, when I do hit goal, I'm totally buying myself a gourmet cupcake. No, you're not supposed to reward yourself with food when hitting a weight-loss milestone, but I need to remember what it feels like to feed my soul with cream-cheese frosting.
(***If you're new to the blog, feel free to read my introductory posts and my Not-so-secret-Secret to Weight Loss.)
FOOD:
pre-workout:
protein powder- 1
breakfast:
egg beaters- 1
spinach/onion- 0
light english muffin- 1
snack:
9 almonds- 1
apple- 1
carrot sticks- 0
PB2- 1
lunch:
healthy choice turkey medallions- 4
popcorn ball- 1
snack:
9 almonds- 1
protein water- 0
dinner:
BBQ Zucchini Meatloaf- 5
broccoli- 1
spinach w/ laughing cow wedge- 1
post-dinner:
kashi waffle- 1
whipped cream cheese- 1
apple- 1
kashi cereal- 2
dried cranberries- 1
almond milk- 1
ice cream- 8
total points used: 34/22
activity points: 50 min. HIIT routine- 6
net points: 28
WAPs: 29/35 remaining
Made a chili wrap last night with some Hormel fat-free turkey chili. Super-messy and killed my sodium intake for the day, but soooo good. Total comfort junk food, but not too many points.
Thinking of making meatloaf tonight, with BBQ sauce. I've got one zucchini left, so I'll probably shred that and throw it in there. No recipe, just gonna wing it. Some sort of green veggie on the side. There's only one potato left, so either we'll split that or come up with some other type of side. I've kinda been itchin' to make some brown rice lately, but we'll see.
EXERCISE:
Went to the gym a little early today, but not really by choice. I woke up at 4:30 this morning (again, like yesterday). Ugh. My alarm is set for 5. I HATE waking up before my alarm goes off. And of course, I couldn't fall back asleep for half an hour, so I figured it would be best just to start getting ready.
Since I was up earlier than usual, I went ahead and mixed some Biggest Loser protein powder and drank it as a pre-workout snack. I needed a little vitamin boost to get me going.
The third incline machine is working again and since I was there right when the gym opened, I had first choice. All was perfect until the smelliest man alive decided to use the trainer right next to me. Seriously folks, antiperspirant and clean gym clothes are required before setting foot on a machine. I was planning on doing a longer session of incline training, but the smell was so bad that I had to move. Oh well.
Today's routine:
-5 min. run (didn't feel like running much today, so I just did it to warm up)
-15 min. incline training
-15 min. stair master
-15 min. elliptical/cool-down
Got the new weight set last night! Probably won't have it set up until the weekend though. I still need to clean up/re-organize my workout room a bit. So excited!
Still debating whether or not I want to get up and do yoga tomorrow morning. I really don't want to do anything that involves my legs, haha. I did some good stretching this morning after the gym, but they're still pretty sore from the previous days' strength training. Who knows.
FOOD:
pre-workout:
protein powder- 1
breakfast:
egg beaters- 1
spinach/onion- 0
light english muffin- 1
snack:
9 almonds- 1
apple- 1
carrot sticks- 0
PB2- 1
lunch:
healthy choice turkey medallions- 4
popcorn ball- 1
snack:
9 almonds- 1
protein water- 0
dinner:
BBQ Zucchini Meatloaf- 5
broccoli- 1
spinach w/ laughing cow wedge- 1
post-dinner:
kashi waffle- 1
whipped cream cheese- 1
apple- 1
kashi cereal- 2
dried cranberries- 1
almond milk- 1
ice cream- 8
total points used: 34/22
activity points: 50 min. HIIT routine- 6
net points: 28
WAPs: 29/35 remaining
Made a chili wrap last night with some Hormel fat-free turkey chili. Super-messy and killed my sodium intake for the day, but soooo good. Total comfort junk food, but not too many points.
Thinking of making meatloaf tonight, with BBQ sauce. I've got one zucchini left, so I'll probably shred that and throw it in there. No recipe, just gonna wing it. Some sort of green veggie on the side. There's only one potato left, so either we'll split that or come up with some other type of side. I've kinda been itchin' to make some brown rice lately, but we'll see.
EXERCISE:
Went to the gym a little early today, but not really by choice. I woke up at 4:30 this morning (again, like yesterday). Ugh. My alarm is set for 5. I HATE waking up before my alarm goes off. And of course, I couldn't fall back asleep for half an hour, so I figured it would be best just to start getting ready.
Since I was up earlier than usual, I went ahead and mixed some Biggest Loser protein powder and drank it as a pre-workout snack. I needed a little vitamin boost to get me going.
The third incline machine is working again and since I was there right when the gym opened, I had first choice. All was perfect until the smelliest man alive decided to use the trainer right next to me. Seriously folks, antiperspirant and clean gym clothes are required before setting foot on a machine. I was planning on doing a longer session of incline training, but the smell was so bad that I had to move. Oh well.
Today's routine:
-5 min. run (didn't feel like running much today, so I just did it to warm up)
-15 min. incline training
-15 min. stair master
-15 min. elliptical/cool-down
Got the new weight set last night! Probably won't have it set up until the weekend though. I still need to clean up/re-organize my workout room a bit. So excited!
Still debating whether or not I want to get up and do yoga tomorrow morning. I really don't want to do anything that involves my legs, haha. I did some good stretching this morning after the gym, but they're still pretty sore from the previous days' strength training. Who knows.
Monday, September 28, 2009
Presents for me.
So, I didn't really reward myself for hitting goal last week because I'm frugal (and broke) most of the time.
But after mulling over some ideas over the weekend, I decided to bite the bullet, bust out the damn credit card (shh!) and do a round of purchases for myself. I of course made sure it was all stuff that a) I've been looking at purchasing for at least 3 months or more (give or take), b) I could afford and pay off eventually (duh), c) would benefit from and d) made me feel special (yes, material goods should not be the source of such a feeling, but hey, guess what? sometimes they are).
That said, I will start with the most frivolous purchase of all, Chewy Chocolate Cheek Cookies. Yes, I totally ordered overpriced cookies over the Internet. BUT- I've been looking at them ever since I saw how they were made on Road Tasted With the Neely's on Food Network, which was quite some time ago. I've been to the website sooo many times since then, but told myself no, because I didn't need them and I didn't need to spend the money.
Well, I changed my mind. I mean, look at them:
Another major selling point: They're listed as being only 2 points a piece. The bakery itself is owned by a couple of health-conscious gals, so the cookies are actually pretty healthy (for a cookie, anyway). I just figured "what the hell?" and a few clicks later, finally gave in. Pretty sure being on my period didn't help, haha.
Next, I ordered some PB2 and Biggest Loser Protein Powder, both in bulk. I didn't feel so bad about spending money on these because they're both things that I consume on a regular basis (though I went through Netrition for the PB2 and eBay for the protein powder to save a little extra money).
Then, it was over to Amazon for some new resistance bands. I've been meaning to get these so I can finally use my door anchor strap. My current resistance cord doesn't work with it, so I've yet to actually get any use out of it. So, again, another planned purchase.
And last but not least, I busted out the Sears card and ordered me a new Weider 110 Weight Set:
and a bench with accompanying rack:
Luckily I was able to do ship-to-store on both of them (freight charges on those types of things are terrifying), so I can pick them up anytime today or later in the week! And yes, I tried looking at Craigslist and Freecycle, but no dice. That, or people were charging way too much for used equipment that was definitely past its prime.
Also got some lifting gloves. I noticed I needed those a.s.a.p. after doing some of the Gym Junkie routines with my dumbbells.
Yes, it was a lot of money to spend at once, but I managed to justify each purchase pretty well, for the most part. Aside from the cookies, everything else is going to help me increase and maintain my level of health and fitness. And that's not so wrong, is it? I know I'll probably have a change of heart next month when the bill arrives, but for now, I'm pretty pleased (and excited!). I can't wait to try the new weight set. Who would've thought that I'd come to appreciate the beauty in such equipment?
But after mulling over some ideas over the weekend, I decided to bite the bullet, bust out the damn credit card (shh!) and do a round of purchases for myself. I of course made sure it was all stuff that a) I've been looking at purchasing for at least 3 months or more (give or take), b) I could afford and pay off eventually (duh), c) would benefit from and d) made me feel special (yes, material goods should not be the source of such a feeling, but hey, guess what? sometimes they are).
That said, I will start with the most frivolous purchase of all, Chewy Chocolate Cheek Cookies. Yes, I totally ordered overpriced cookies over the Internet. BUT- I've been looking at them ever since I saw how they were made on Road Tasted With the Neely's on Food Network, which was quite some time ago. I've been to the website sooo many times since then, but told myself no, because I didn't need them and I didn't need to spend the money.
Well, I changed my mind. I mean, look at them:
Another major selling point: They're listed as being only 2 points a piece. The bakery itself is owned by a couple of health-conscious gals, so the cookies are actually pretty healthy (for a cookie, anyway). I just figured "what the hell?" and a few clicks later, finally gave in. Pretty sure being on my period didn't help, haha.
Next, I ordered some PB2 and Biggest Loser Protein Powder, both in bulk. I didn't feel so bad about spending money on these because they're both things that I consume on a regular basis (though I went through Netrition for the PB2 and eBay for the protein powder to save a little extra money).
Then, it was over to Amazon for some new resistance bands. I've been meaning to get these so I can finally use my door anchor strap. My current resistance cord doesn't work with it, so I've yet to actually get any use out of it. So, again, another planned purchase.
And last but not least, I busted out the Sears card and ordered me a new Weider 110 Weight Set:
and a bench with accompanying rack:
Luckily I was able to do ship-to-store on both of them (freight charges on those types of things are terrifying), so I can pick them up anytime today or later in the week! And yes, I tried looking at Craigslist and Freecycle, but no dice. That, or people were charging way too much for used equipment that was definitely past its prime.
Also got some lifting gloves. I noticed I needed those a.s.a.p. after doing some of the Gym Junkie routines with my dumbbells.
Yes, it was a lot of money to spend at once, but I managed to justify each purchase pretty well, for the most part. Aside from the cookies, everything else is going to help me increase and maintain my level of health and fitness. And that's not so wrong, is it? I know I'll probably have a change of heart next month when the bill arrives, but for now, I'm pretty pleased (and excited!). I can't wait to try the new weight set. Who would've thought that I'd come to appreciate the beauty in such equipment?
Monday yawns.
(***If you're new to the blog, feel free to read my introductory posts and my Not-so-secret-Secret to Weight Loss.)
I couldn't begin this post until I found the song that was stuck in my head. For my reference: No Hope Kids- Wavves. Sorry, heh.
FOOD:
breakfast:
f.f. cottage cheese- 2
kashi waffle- 1
snack:
apple- 1
carrot- 0
PB2- 1
lunch:
smart ones chicken parmesan- 5
popcorn ball- 1
snack:
protein water- 0
dinner:
smart wrap- 1
f.f. shredded cheese- 1
turkey chili w/ beans- 4
green beans- 1
post-dinner:
PB2 sandwich- 2
1 tbsp. light syrup- .5
boca vegan burger- 1
r.f. pepperjack- 1
total points: 22.5/22
activity points: Biggest Loser Boot Camp, all levels- 3.5
net points: 22
WAPs: 35/35 remaining
Did awesome staying within my points this weekend. I think it's mostly because I'm planning to eat a nice big slice of Tres Leches cake this coming weekend and I want to be good until then. Oh, the powers of good cake.
Started that time of the month today, so I'm sure that Friday's weigh-in will be interesting, to say the least. I'm trying some of those diurex pills to help with my usual (and insane) water bloat, so we'll see if they help.
Think we'll wing dinner tonight. If necessary, I'll defrost some meat in the microwave. I mentioned making some sort of chili cheese wrap the other night, so we'll see if that pans out.
EXERCISE:
Boot Camp Monday. It was kinda hard this morning because my legs were still sore from yesterday's squats. And boot camp is all about squats and lunges, ugh. Tomorrow will definitely be a cardio day at the gym. Looking forward to taking a break on Wednesday. Might do yoga, might not.
===============================
I didn't miss much at work from my day off on Friday, so hopefully today will be nice and quiet so I can ease back into the swing of things.
I couldn't begin this post until I found the song that was stuck in my head. For my reference: No Hope Kids- Wavves. Sorry, heh.
FOOD:
breakfast:
f.f. cottage cheese- 2
kashi waffle- 1
snack:
apple- 1
carrot- 0
PB2- 1
lunch:
smart ones chicken parmesan- 5
popcorn ball- 1
snack:
protein water- 0
dinner:
smart wrap- 1
f.f. shredded cheese- 1
turkey chili w/ beans- 4
green beans- 1
post-dinner:
PB2 sandwich- 2
1 tbsp. light syrup- .5
boca vegan burger- 1
r.f. pepperjack- 1
total points: 22.5/22
activity points: Biggest Loser Boot Camp, all levels- 3.5
net points: 22
WAPs: 35/35 remaining
Did awesome staying within my points this weekend. I think it's mostly because I'm planning to eat a nice big slice of Tres Leches cake this coming weekend and I want to be good until then. Oh, the powers of good cake.
Started that time of the month today, so I'm sure that Friday's weigh-in will be interesting, to say the least. I'm trying some of those diurex pills to help with my usual (and insane) water bloat, so we'll see if they help.
Think we'll wing dinner tonight. If necessary, I'll defrost some meat in the microwave. I mentioned making some sort of chili cheese wrap the other night, so we'll see if that pans out.
EXERCISE:
Boot Camp Monday. It was kinda hard this morning because my legs were still sore from yesterday's squats. And boot camp is all about squats and lunges, ugh. Tomorrow will definitely be a cardio day at the gym. Looking forward to taking a break on Wednesday. Might do yoga, might not.
===============================
I didn't miss much at work from my day off on Friday, so hopefully today will be nice and quiet so I can ease back into the swing of things.
Sunday, September 27, 2009
(***If you're new to the blog, feel free to read my introductory posts.)
FOOD:
breakfast:
egg whites- 1
1 oz. avocado- 1
light english muffin- 1
snack:
boca vegan burger- 1
green beans- 1
lunch:
healthy choice pizza- 7
dinner:
pork chop- 3
corn tortillas- 1
bbq sauce- 1
zucchini w/ olive oil- 1
salsa- 0
baked potato- 2
post-dinner:
PB2 sandwich- 2
kashi waffle- 1
apple- 1
total points used: 24/22
activity points: running (3.5), Gym Junkies Workout B (1.5)- 5
net points: 22
WAPs: 35/35 remaining
Still not sure what to make for dinner tonight. Pay day needs to hurry up and get here already!
EXERCISE:
I decided to go for a short run outside before doing the Gym Junkie workout. Plus, it was actually warm this morning, so I decided to take advantage of the weather and hit the trail.
The Gym Junkie workout B for today consisted of squats and push presses, both done with my dumbbells (sorry, the link to the workout itself still isn't working for some reason, but you can still go to the main site and browse through the tutorials and other workout routines). I think each dumbbell weighs 13-15 pounds. I only say that because I don't know how much the handle itself weighs without the extra 10 pounds I added. I'm pretty sure it's just 3 pounds. I did 20 reps of squats and 10 reps of the push presses, 5 sets total. It was pretty damn tough, but I think my butt and arms are going to look amazing fairly soon!
Anywho, it ended up being yet another session where I burned way more calories than I thought I would in such a short amount of time! My heart rate was up from running, but while I was lifting, I was able to keep it steady or even increase it to a pretty impressive level.
As for time, I think my run was about 25-30 minutes and the Gym Junkie workout was about 10-15, with breaks between sets.
FOOD:
breakfast:
egg whites- 1
1 oz. avocado- 1
light english muffin- 1
snack:
boca vegan burger- 1
green beans- 1
lunch:
healthy choice pizza- 7
dinner:
pork chop- 3
corn tortillas- 1
bbq sauce- 1
zucchini w/ olive oil- 1
salsa- 0
baked potato- 2
post-dinner:
PB2 sandwich- 2
kashi waffle- 1
apple- 1
total points used: 24/22
activity points: running (3.5), Gym Junkies Workout B (1.5)- 5
net points: 22
WAPs: 35/35 remaining
Still not sure what to make for dinner tonight. Pay day needs to hurry up and get here already!
EXERCISE:
I decided to go for a short run outside before doing the Gym Junkie workout. Plus, it was actually warm this morning, so I decided to take advantage of the weather and hit the trail.
The Gym Junkie workout B for today consisted of squats and push presses, both done with my dumbbells (sorry, the link to the workout itself still isn't working for some reason, but you can still go to the main site and browse through the tutorials and other workout routines). I think each dumbbell weighs 13-15 pounds. I only say that because I don't know how much the handle itself weighs without the extra 10 pounds I added. I'm pretty sure it's just 3 pounds. I did 20 reps of squats and 10 reps of the push presses, 5 sets total. It was pretty damn tough, but I think my butt and arms are going to look amazing fairly soon!
Anywho, it ended up being yet another session where I burned way more calories than I thought I would in such a short amount of time! My heart rate was up from running, but while I was lifting, I was able to keep it steady or even increase it to a pretty impressive level.
As for time, I think my run was about 25-30 minutes and the Gym Junkie workout was about 10-15, with breaks between sets.
Saturday, September 26, 2009
(***If you're new to the blog, feel free to read my introductory posts.)
FOOD:
breakfast:
egg white- 1
1 oz. avocado- 1
light english muffin- 1
snack:
carrot- 0
1/2 banana- 1
PB2- 1
lunch:
leftovers- 6
snack:
apple- 1
cucumber- 0
1/2 c. kashi cereal- 1
dinner:
steak- 5
marinade- 1
zucchini & olive oil- 2
wine- 2
post-dinner:
peaches/blueberries- 1
total points used: 24/22
activity points: 40 min. HIIT routine- 5
net points: 22
WAPs: 35/35 remaining
EXERCISE:
Made it to the gym, barely. Stayed up a little later than usual last night and hence, slept in a little later. I was dragging some serious ass on my warm-up run. And dragging ass overall, so I told myself to burn no more than 500 calories to keep things short and sweet. And I did just that.
Today's routine:
-15 min. run
-15 min. stair master
-10 min. elliptical/cool-down
I spent a good 10-15 minutes in the sauna afterward. God, I love that thing.
As for tomorrow, either more cardio at the gym or Workout B from the Gym Junkies fat-loss routine. I would link to it, but the link I was using is redirecting somewhere else for some reason... Glad I printed it all out a few days ago!
Basically, workout B is squats and push presses (a.k.a. shoulder press or overhead press). I'm game!
====================================
Not much else to report. I was worried that after reaching my goal weight, I would be tempted to give in to a lot of crap food and would want to skip a workout here and there, but so far, it's re-motivated me. I ate my activity points last night (all 2 of them, heh), but stayed in control after that. All I want lately are more fruits and veggies and beans and more new workouts, haha. Not sure how long this feeling will last, but I'll roll with it as long as I can!
FOOD:
breakfast:
egg white- 1
1 oz. avocado- 1
light english muffin- 1
snack:
carrot- 0
1/2 banana- 1
PB2- 1
lunch:
leftovers- 6
snack:
apple- 1
cucumber- 0
1/2 c. kashi cereal- 1
dinner:
steak- 5
marinade- 1
zucchini & olive oil- 2
wine- 2
post-dinner:
peaches/blueberries- 1
total points used: 24/22
activity points: 40 min. HIIT routine- 5
net points: 22
WAPs: 35/35 remaining
EXERCISE:
Made it to the gym, barely. Stayed up a little later than usual last night and hence, slept in a little later. I was dragging some serious ass on my warm-up run. And dragging ass overall, so I told myself to burn no more than 500 calories to keep things short and sweet. And I did just that.
Today's routine:
-15 min. run
-15 min. stair master
-10 min. elliptical/cool-down
I spent a good 10-15 minutes in the sauna afterward. God, I love that thing.
As for tomorrow, either more cardio at the gym or Workout B from the Gym Junkies fat-loss routine. I would link to it, but the link I was using is redirecting somewhere else for some reason... Glad I printed it all out a few days ago!
Basically, workout B is squats and push presses (a.k.a. shoulder press or overhead press). I'm game!
====================================
Not much else to report. I was worried that after reaching my goal weight, I would be tempted to give in to a lot of crap food and would want to skip a workout here and there, but so far, it's re-motivated me. I ate my activity points last night (all 2 of them, heh), but stayed in control after that. All I want lately are more fruits and veggies and beans and more new workouts, haha. Not sure how long this feeling will last, but I'll roll with it as long as I can!
Friday, September 25, 2009
For real, yo.
Alright, now that all of the goal excitement has died down, back to life. As I mentioned in the goal post, I'm not entering the maintenance phase quite yet, so I'm going to stick to the same points values as I have been. On the days I do heavy cardio, I'll eat more.
FOOD:
pre-workout:
protein powder- 0
breakfast:
egg white- 1
english muffin- 1
1 oz. avocado- 1
snack:
lightfull smoothie- 1
lunch:
broccoli w/ cheese sauce- 3
tuna- 2
snack:
carrot- 0
1/2 banana- 1
PB2- 1
dinner:
green chile, chicken & beans- 6
f.f. shredded cheese- 1
corn tortillas- 1
post-dinner:
peaches/blueberries- 1
kashi waffle- 1
apple- 1
popcorn- 1
prune- 1
total points used: 24/22
activity points: Gym Junkie Beginner workout A- 2
net points: 22
WAPs: 35/35 remaining
EXERCISE:
This morning, I tried out the first workout in a series of Fat-Loss Workouts for Beginners designed by Vic at GymJunkies.com.
Let me say that I don't think I've worked so damn hard in just TWENTY MINUTES. I burned a little over 200 cals in just 20 minutes, and that included my 5 minute warm up. This guy is NOT fucking around. It was mostly the burpees that killed me, but it was definitely the ass-kicking challenge that I've been looking for.
And, duh, 20 minutes? I can do that. The routine itself was probably closer to 15 minutes, but I did an extra round because I lost count and wanted to be sure I did the recommended 4 rounds.
It was great. I did it at home with my new adjustable dumbbells that I bought a while back. Yes, you're supposed to do the deadlifts with a barbell instead, but oh well. I think I still benefited from the move, even with dumbbells. In the meantime, I am keeping my eye out for a weight bench and barbell set though.
I'm going to work through Vic's routines 2-3 times a week and then do other stuff on the days in between (either cardio at the gym or Biggest Loser Boot Camp).
Between that and fine-tuning my diet a bit, I'm confident that I could get rid of a few more vanity pounds, as well as tone up. I'm excited to try it again in a couple of days!
FOOD:
pre-workout:
protein powder- 0
breakfast:
egg white- 1
english muffin- 1
1 oz. avocado- 1
snack:
lightfull smoothie- 1
lunch:
broccoli w/ cheese sauce- 3
tuna- 2
snack:
carrot- 0
1/2 banana- 1
PB2- 1
dinner:
green chile, chicken & beans- 6
f.f. shredded cheese- 1
corn tortillas- 1
post-dinner:
peaches/blueberries- 1
kashi waffle- 1
apple- 1
popcorn- 1
prune- 1
total points used: 24/22
activity points: Gym Junkie Beginner workout A- 2
net points: 22
WAPs: 35/35 remaining
EXERCISE:
This morning, I tried out the first workout in a series of Fat-Loss Workouts for Beginners designed by Vic at GymJunkies.com.
Let me say that I don't think I've worked so damn hard in just TWENTY MINUTES. I burned a little over 200 cals in just 20 minutes, and that included my 5 minute warm up. This guy is NOT fucking around. It was mostly the burpees that killed me, but it was definitely the ass-kicking challenge that I've been looking for.
And, duh, 20 minutes? I can do that. The routine itself was probably closer to 15 minutes, but I did an extra round because I lost count and wanted to be sure I did the recommended 4 rounds.
It was great. I did it at home with my new adjustable dumbbells that I bought a while back. Yes, you're supposed to do the deadlifts with a barbell instead, but oh well. I think I still benefited from the move, even with dumbbells. In the meantime, I am keeping my eye out for a weight bench and barbell set though.
I'm going to work through Vic's routines 2-3 times a week and then do other stuff on the days in between (either cardio at the gym or Biggest Loser Boot Camp).
Between that and fine-tuning my diet a bit, I'm confident that I could get rid of a few more vanity pounds, as well as tone up. I'm excited to try it again in a couple of days!
GOAL.
Today's weight: 157. A loss of 1.6 pounds! But more importantly... I HIT THE 90 POUND MARK! (and then some!)
The scale pic:
Started the journey May 2007. It's been a damn long haul, but worth it, obviously.
So what now? Well, I must confess, I'm not going to start maintenance quite yet. Between surpassing my goal by a pound and my recent plans to implement a new fitness routine and fine-tune my diet, I'd like to see if I can lose any more. Call me crazy, but I'm somewhat confident that by pushing my body a little harder and eating even cleaner, I could maybe knock out another pound... or five. I'll see how things go over the next month and work forward from there.
What's your reward? Unfortunately, my budget won't really allow for the type of big reward I was hoping to give myself (new clothes shopping spree, a trip, a jumbo gourmet cupcake, etc.). It leaves me a little bummed, but if I may be so old and wise and cheesy and shit, I've already been rewarded in so many ways. I've added years to my life, significantly reduced my risk of diabetes (take THAT family history!), I've become a runner, I've bought normal-sized clothes off of a clearance rack, I've built a whole new loving, respectable relationship with food and I just feel plain great. These are all things I never would have imagined accomplishing at 248 pounds.
Oh, and I suppose my super-short haircut was also a reward too, even though it was done pre-goal, heh.
ANYWHO, on to the before/after pics:
BEFORE, 248 pounds:
AFTER, 157 pounds:
I don't want to ramble, so I will just say thank you to EVERYONE who supported me through this. Your kind encouragement was greatly appreciated and I could not have done it without you.
And, although it's a cliché, if I can do this, you better believe that you can too. Make a promise to yourself. Be disciplined. Be selfish. Respect yourself and your goal. Seek out support from others, but always remember that only you can make the necessary diet and exercise changes to become a healthy individual.
Everybody has the ability to do this, it's just a matter of changing your attitude, taking responsibility for your actions and throwing any and all excuses out the window. Everyone deserves to be healthy, plain and simple. And it's NEVER too late to start, even if it's for the 100th time.
The scale pic:
Started the journey May 2007. It's been a damn long haul, but worth it, obviously.
So what now? Well, I must confess, I'm not going to start maintenance quite yet. Between surpassing my goal by a pound and my recent plans to implement a new fitness routine and fine-tune my diet, I'd like to see if I can lose any more. Call me crazy, but I'm somewhat confident that by pushing my body a little harder and eating even cleaner, I could maybe knock out another pound... or five. I'll see how things go over the next month and work forward from there.
What's your reward? Unfortunately, my budget won't really allow for the type of big reward I was hoping to give myself (new clothes shopping spree, a trip, a jumbo gourmet cupcake, etc.). It leaves me a little bummed, but if I may be so old and wise and cheesy and shit, I've already been rewarded in so many ways. I've added years to my life, significantly reduced my risk of diabetes (take THAT family history!), I've become a runner, I've bought normal-sized clothes off of a clearance rack, I've built a whole new loving, respectable relationship with food and I just feel plain great. These are all things I never would have imagined accomplishing at 248 pounds.
Oh, and I suppose my super-short haircut was also a reward too, even though it was done pre-goal, heh.
ANYWHO, on to the before/after pics:
BEFORE, 248 pounds:
AFTER, 157 pounds:
I don't want to ramble, so I will just say thank you to EVERYONE who supported me through this. Your kind encouragement was greatly appreciated and I could not have done it without you.
And, although it's a cliché, if I can do this, you better believe that you can too. Make a promise to yourself. Be disciplined. Be selfish. Respect yourself and your goal. Seek out support from others, but always remember that only you can make the necessary diet and exercise changes to become a healthy individual.
Everybody has the ability to do this, it's just a matter of changing your attitude, taking responsibility for your actions and throwing any and all excuses out the window. Everyone deserves to be healthy, plain and simple. And it's NEVER too late to start, even if it's for the 100th time.
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