Fitness Foreseen for 2013!

Knowing what worked before and reapplying it to life

It’s been awhile….. February 19, 2013

So, it’s been awhile since my last post – it’s funny how life throws curve balls, but it’s how we react to those curve balls that show where we stand. I had caught whatever was going around – sinus infection, cold and/or flu combo – and was down for 2 weeks! I tried to stay as active as I could, but when it’s hard to breath thanks to a stuffy nose 😦

But, now I’m back into the swing of things this week. I have 4 1/2 weeks before my trip to Europe and want to get in the best cardio shape I can in those 5 weeks! I even bought a HRM to help me calculate how many calories I’m burning during a workout. My goal is burn 500-600 calories during each work out. Today is out of the question because I had to stay home thanks to my brakes not working correctly. Now they are all fix, but the gym is 30 mins away and with the price of gas, I’m popping in my pilates dvd along with a quick walk/jog in the cold.

One thing that I noticed from looking back at my journals when I was consistently losing weight is that I ate in smaller meals – 6 meals at 200-300 calories each and it worked out great! I had completely forgot about that – so I’m taking advantage of the rest of the day to plan the rest of my food out for the week.

My question to anyone who’s reading this…..what is your favorite small meal??? I’m looking for a variety in my meals that stay within the calorie ranges.

 

Back to a routine with a pinterest idea! January 15, 2013

I made it to the gym three times last week and ended up doing 15 mins of pilates twice. I felt pretty good and a bit sore over the weekend – but I was excited! I like to have some type of protein immediately after working out; I’ve found that I feel better and toning is quicker. I experimented about 2 years ago. I did one month and drank a protein shake after each workout, I lost a total of 6 inches (waist, bust, hips and thigh) in a month. The next month I ate the same exact things and did the same exercise routine and lost 3 1/2 inches.

This time around I was thinking of a way to get my protein shakes in right after the gym – then it hit me! I was watching a friend of mine fix her baby’s bottle with a formula dispener. Well, I could use it for my protein powder!

I add a scoop of my favorite protein powder! I love this one – it doesn’t clump, have a funny after taste and is plain delicious!!!

Each compartment is a serving – so there’s enough for mulitple days. I actually have two of these. One has three compartments and the other one has four. So all I do is fill them up every 7-10 days and I’m ready to go!

Each morning I fill up my blender bottle – the best thing ever made – with milk. I place it in my smallest cooler with a freezer pack and then it’s still very cold when I leave the gym. I mix it right up as soon as I get in my car and I can enjoy it on my car ride home 🙂

It’s good to be back into a routine and coming up with ideas to stick to the routine. I can’t wait for Wednesday when I weigh and measure in!!!

 

Movement is movement – no matter what January 12, 2013

Ever since elementary school, I’ve heard “some movement is better than nothing”. I don’t think I really believed it until this week. When I started my weight loss journey, I went to the gym and pushed myself until I was sweaty and could feel “the burn”. And I judged my workouts by how I felt at the end of them. Maybe that’s right, maybe that’s wrong – I’m not a certified trainer or anything – but I do know my body. I saw results and was happy with them.

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When I had my car accident, my doctors restricted my workouts because of my injury. Then four months later I go to physical therapy and I began to regain my strength. Then I would go back to the gym and TRY to push myself like I did before – well after 2 workouts like that and calling in to work because I couldn’t move at all – lesson learned. My body was the same. Discouragement set in and so I decided to take up jogging again. I would jog at lunch as an escape from the office and felt pretty good until we had 100+ degree days. So I went about 4 months without going to the gym, without talking walks (even a slow walk) – I did everything but any type of fitness.

This week I started back to the gym – and yes, I made it 3 days this week. I’ve came up with a plan to push myself but not to the point where I can’t move. This week, I walked a total of 4.56 on the treadmill and did a total of 60 mins on the machines. I’m doing the same machines they used during my physical therapy sessions 🙂 figured I know how to adjust the weight to help strengthen my body. The first day I was tired, but pushed thru it. I could feel a “burn” it wasn’t the same type as 2 years ago, but one day I’ll be back to that. And am I sore – yes…but I’m still able to function with normal life.

I want to be smarter about working out. If I know how far I can push my body each time, then I’m gaining strength. And then that means, the next time I can push further! I’m now learning what my gym teacher, college biology professor, and former weight watcher leader would say – if I had kept some movement in my routine – even if it was just walking – I could have rocked the elliptical rather than being winded after the first few minutes. But my goal is by the beginning of February to last 15 mins on the elliptical. That may not sound like nothing to some people, but for me, it’s a reachable goal in the time.

I’m serious about keep movement in my life, to the point I have 60 mins blocked on my calendar for at least 3 days a week to do a workout. Also, I found on pinterest an idea to have a workout reward jar! You put a dollar in each day you workout – set a date of when you’re spending that money. For me, I’m going to spend it when I head to the beach the beginning of September!

What are some ways you stay motivated to workout and to keep moving – whether it’s walking, biking, skating, etc???

 

Flexibility in Planning is possible! January 9, 2013

Yesterday was my first day back in the office after being off for 18 days. I really enjoy being able to take time off around Christmas. It gives me plenty of time to enjoy things that I normally don’t have time to do. I was determined this weekend that I would make every attempt to stick to my eating plan this week by planning. So late Sunday afternoon, I was able to prepare almost everything for the week. I cut all my fruits and veggies to snack on or that would be used later in the week to cook something else. I also fixed my oatmeal for the week. I used to do this every week but then for some reason I stopped. As determined as I was Sunday afternoon, I was also dreading it. In the back of my mind, I kept thinking “It’s going to take me 3 hours to get everything done. I could be doing a lot more stuff with these 3 hours”. And then after preparing everything I looked up and it had only taken about a hour – I was SURPRISED!!!

For anyone who knows me, I am a planner! I love to plan any events, meals, etc. But for some reason, pre-planning healthy food choices had slipped off my radar. When I woke up Monday and was packing my breakfast and lunch, it was so much easier to just grab my pre-made baggies full of veggies and fruits. I actually left the house 8 minutes earlier than I’m suppose to. Now it makes sense why I was always running a few minutes behind in the mornings. I am a morning person but for some reason I kept leaving 4-5 minutes later than I was suppose to and it was driving me crazy! So yesterday I actually gained 12-13 mins just for prepping my food on Sunday. In 5 days that 60-65 minutes gained, so it balances out with the time I sat aside for Sunday! That was encouraging to realize! And throughout the day I wasn’t worried about not having enough vegetables or fruits. Or am I eating too much of something else. I had everything planned and it felt great!

Some people may disagree, I don’t expect everyone to agree, but I believe that planning was a major key in my weight loss journey before. I can pin the exact 2 weeks I stopped planning because that is when the weight came on a little quicker. I hadn’t made the connection until last night. I knew this week what meals I had plan – just not the order of them – and I was thinking about how long it had been since I planned a week – and mentally/emotionally my mind has shifted back into a positive way for my weight loss journey.

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I think the key to planning that people miss is to be flexible. If you plan BBQ Chicken for Monday night but you end up with another healthy choice, it’s okay! The fact is you just did a balance substitute! Instead of thinking “Oh since I can’t have BBQ Chicken I’m going to mess this up”. No – just make healthy choices. I remember one day I brought this beautiful piece of grilled mango chili chicken breast for lunch and placed it in the fridge at the office. The outlet in the wall stopped working and when it was lunch time my chicken was ruined. I remembered thinking, “it’s okay, I will just find a grilled chicken salad.” The salad was a healthy choice and so nutrition wise, things were about even. I hadn’t realized how far back I allowed my thought process to slide until this week. Now with this “tool” added back to my weight loss plan I think my journey is going to take off again.

I wanted to share some of the things that helped me start planning my snacks and meals for a work week and how I was able to get everything done in around a hour. I base my planning on 3 meals a day and 3 snacks a day = 15 meals and 15 snacks.

1. Make a list of 5-10 breakfast ideas, snacks, lunch ideas and dinner ideas – this way you have the list in front of you and you can see what each one takes. These lists will help you with meal planning each week. You will know what you would like with each one and may even buy in bulk and save a little money

2. Pick out Dinner ideas that would be great as left-over for lunch or in ways you can use it twice. I’ve baked a chicken and use part of it in a toss salad and used the rest as a meal with veggies – this could possibly be 4 of the 15 meals! Also, for hamburgers, I will pat out however many patties (seasoned) and freeze them until I need them and then cook an extra for lunch the next day.

3. For any fresh produce you bought, cut them all up and place them in a ziplock bag – bell peppers, celery, oranges, cantaloupe, watermelon, etc. The trick is to make each bag a serving. I will go ahead and separate my berries, cauliflower, baby carrots, grapes, etc into bags that way in the morning all I have to do is grab a bag. I don’t cut up apples or anything that will turn colors shortly after cutting until I’m ready to eat it. Then it’s just a “grab and go” in the morning.

*I will normally cut all my fruits and veggies while something is cooking on the stove or oven. I hardly sit during this hour, but in the end I’m happy with the results J

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4. If you like to cook dinner each night – go ahead and prep your vegetables because then all you have to do is throw them in whatever skillet/pan – it helps keep me sane sometimes knowing that I have fresh broccoli or onion or carrots ready to go in the fridge.

5. Keep your snacks simple – I normally will do a fruit with yogurt or vegetables with hummus. I keep a container of hummus in the fridge at work, but before we had that, I would get 3-4 very small containers and put a serving in each so I didn’t have to do it every morning.

6. If you are making some type of soup that freezes well, make an extra batch and freeze it in SINGLE portion. Then if you need to grab something, it can thaw until lunch time and then heat it up.

So for anyone else out there who plans ahead or preps food in advance. Do you have any other suggestions or ideas?

 

Resolutions vs Goals – which one is a keeper? January 1, 2013

Well, it’s 2013 and new it begins! The past week has been more of a prep week – planning out a menu, grocery shopping, figuring out my schedule for the gym when I return back to work next week. I’m actually VERY VERY excited about my journey this year. I even had a friend take “before” pictures of me!!! Will I post them on here? Ummmm – maybe later! It took everything I had to stand still for her to get the pictures! Maybe I’ll post them with my first “during” picture – when I feel better about my body. 

Around this time every year, people are talking about their resolutions they will be making for 2013, then they add the line “or at least for January”. What has happened to people’s thinking of a resolution? Why do they think it will only last for January? 

I think if we replace “Here are my 2013 resolutions” with “Here are my 2013 goals” people would be more likely to stick with them. I make goals every year – some I accomplish, others I don’t. But of those I don’t accomplish, I noticed it’s due to lack of planning. Well, this year I’ve already made my goals – and they are REALISTIC! I think that’s something we forget to take into consideration – are my goals realistic???

To lose 3 pounds a week is not realistic and it’s not healthy. To lose an average of 1 pound a week is realistic. To pay off my $30,000 student loan debt in a year is not realistic, but to pay an additional amount on top of my monthly payment is realistic. I’ve always been someone who can create goals and a game plan to accomplish the goal. If people will look beyond the thought of “I want to get fit” “I want to be debt-free” “I want to be happy”, and create a game plan on how to get there and realize that it doesn’t happen over night – or even over one year. 

“I want to get fit” – well, that’s a good goal. But if you just stick to that thought then you’re like a fish flopping trying to get back to the water. That’s why in February you don’t even think about hitting the gym. I’ve been there, done that and didn’t like the results. So, For this year, I’ve sat down and created a goal for each month in fitness. For January – starting on the 7th my goal is be at the gym 12 times for at least 30 mins of cardio. That is 3 times for 4 weeks – does that sound realistic? I just stuck with cardio that way I’m not overwhelm getting back to my 60-90 sessions of cardio, weights, classes in the first week. And I know with my back issues my body has to build back up!

I think I’m writing this for more myself – to remind myself that it’s all about having a game plan. It’s all about having a realistic game plan and sticking with it. Last year one of my goals was to bring my love for books back into my life. I used to read a book a week and I knew that would overwhelm me. So, I decided to read 20 books for 2012. When I counted the books earlier this month, I had read 28 books! My goal was to purchase and read a book every 2-3 weeks – I knew I could do read one in that time frame.

So I’m reminding myself of my goals for 2013 – some will seem familiar to you as I listed them on my first post. 

*Please ignore the “2012” on the pic – I couldn’t find one that said 2013 but I really liked the pic!

1. To lose a total of 65 pounds for 2013! That’s a little over a pound a week! Slow weight loss is better!

2. To pay attention to inches lost and let my clothes be the judge of the true loss in my body.

3. To begin eating better again – all the fresh fruits and vegetables – tracking what I eat on myfitnesspal.com

4. Work up to drinking 100 ounces of water a day again

5. To start with 30 mins at the gym for 3 days a week! Then work back up to the 3-5 days at 60-90 mins. I was one of the people who really enjoyed working out and I miss it! 

*Side note – start at the gym with something you would enjoy (or least hate) – if you start with things you absolutely hate, you’re less likely to keep up with it. Do you enjoy just a casual walk? Just start with the treadmill. Biking? Ride a bike.

6. To walk 3,650,000 steps – does that sounds like a lot? Well, it’s really not. It’s 10,000 steps a day! 

7. To enjoy one day a month to myself – and not feel guilty about it. For those who know me – this is huge!!

8. To pay off 1 debt this year – being realistic to know I can focus more on one debt than trying to focusing on paying them all off in one year.

9. To blog on here twice a week. Once I return to work, I’m going to have to schedule time each week to write and to keep who ever is reading this updated.

Happy New Year and now it begins….Fitness Foreseen in 2013!!!

 

Somethings you don’t realize you miss… December 28, 2012

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So for the past two days, I’ve been monitoring what I’ve been eating – the calories, fat, carbs, fiber and protein – and there’s one word to describe how I felt about the totals for day — EEEKKK!!!

Previously, I would eat at least 40 grams of fiber of day – and no it doesn’t affect me like it does other people. And I noticed I could barely get 20 grams. So then I realized what I was missing in my food journal – FRESH FRUITS AND VEGETABLES!!! Yes, I would have an apple a day, but that’s about it. The rest would be cooked and before I always made sure to have at least 4 raw/fresh fruits and/or vegetables a table. So while running errands yesterday, I stopped by the store and picked up some grape tomatoes, carrots, cucumbers and apples. 

For my morning snack as I type out this blog, I’m snacking on some grape tomatoes. Even though they are not in season, they taste absolutely delicious! Some people say “you don’t realize what you’re missing until you don’t have it”…well, I didn’t really miss them until after I started snacking on them today. Does that make sense?

Actually, now that my taste buds have been awaken for the fresh foods, I’m craving all the things I used to eat – celery, carrots, bell peppers, kiwi, apples, cantaloupe, watermelon, grapes! So I’m getting ready to revise my grocery list for this week and plug in some fresh produce!

Now I’m going to search pinterest for different combination/recipes that include fresh produce – so for any of you who may read this, do you have any favorite combination or recipes that include fresh produce? One of my favorite is fruit salsa!!! And one thing I’ve always tired to master while cooking but couldn’t – when stir-frying vegetables how do you keep them crisp without them turning into mush?

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