So, I was reading some articles and I found this one that I found pretty interesting. I would say this answers some common questions about what is good and not good concerning health and fitness.
It talks about running and whether or not it is bad for your knees...vitamins and if we should take them every day or not...nutrition in general and how some of us grow to obesess over every ounce of fat, sugar, processed stuff, etc. and that it could actually be considered a new type of eating disorder...sun, UV light exposure and how much do we need, if any??
There are 7 topics in this article. I know at least 1 person for each of them, including myself, that have questions or beliefs about them. Are your health amd fitness ideas scientifically proven? You should read the article and see what research has been done conserning these 7 common myths.
Hopefully everyone can get to the gym today, before all the drinking and festivities happen tonight! I know I am going to try to get a quick workout in after work and possibly a nap, so I am good and ready to celebrate tonight! =)
Read the article by clicking on the link below!
http://www.livescience.com/health/090918-bad-health-tips-1.html
Thursday, December 31, 2009
Wednesday, December 30, 2009
Will Power!
Day 10: Wednesday, December 30, 2009
Weight: 146.6!
Yay I lost 4.4 pounds! I just have to keep it off and keep losing fat and tone up! I am happy but I have sooo far to go. I JUST started really wanting this change. So, whenever I start to feel lazy or crave in to temptations I am just going to think of all the pairs of jeans in my closet that I don't fit into and how many more pounds I have to go to finally fit back into them!!!
So today, I woke up at the crack of dawn to get to the gym and do a strength training workout with Allison. We did:
side lunges 2x15, 12 lb ball twist
bicep curls 2x15, 15 lbs
deltoid raise 2x10, 10 lbs
triceps push back 2x12, 10 lbs
seated row 2x10, 45 lbs plus extra weight
lat pull-down 2x10, 55 lbs
bench press 2 x 12, bar + 5 lbs
ab crunch Bosu ball toss 2x15
back extension 2x8
Then, I did 30 minutes of cardio on the bike. So, I feel like today was a successful day, and I DID NOT eat any sweets! I think if I can cut down on all the extra sugar that I have been adding to my diet and too many bad carbs, fast food, and fried crap I will see more results and get where I want to be.
Nutrition:
Breakfast: coffee (100 cal), banana (100 cal), 2 yogurts (220 cal)
Lunch: leftover salmon (370 cal) and potatoes (58 cal) with veggies , chai black tea
Snack: 1 apple (70 cal), 1 cup cereal (190 cal) w/ lite soymilk (80 cal)
Dinner: chicken stir fry = chicken breast (90 cal), tomatoes, onion, red pepper, garlic, jalapeno
Total: 1278 kcal (plus or minus calories for veggies...I didn't count those because you can eat vegetables all day and they are good for you!!!)
* drank lots of water today too! =)
Weight: 146.6!
Yay I lost 4.4 pounds! I just have to keep it off and keep losing fat and tone up! I am happy but I have sooo far to go. I JUST started really wanting this change. So, whenever I start to feel lazy or crave in to temptations I am just going to think of all the pairs of jeans in my closet that I don't fit into and how many more pounds I have to go to finally fit back into them!!!
So today, I woke up at the crack of dawn to get to the gym and do a strength training workout with Allison. We did:
side lunges 2x15, 12 lb ball twist
bicep curls 2x15, 15 lbs
deltoid raise 2x10, 10 lbs
triceps push back 2x12, 10 lbs
seated row 2x10, 45 lbs plus extra weight
lat pull-down 2x10, 55 lbs
bench press 2 x 12, bar + 5 lbs
ab crunch Bosu ball toss 2x15
back extension 2x8
Then, I did 30 minutes of cardio on the bike. So, I feel like today was a successful day, and I DID NOT eat any sweets! I think if I can cut down on all the extra sugar that I have been adding to my diet and too many bad carbs, fast food, and fried crap I will see more results and get where I want to be.
Nutrition:
Breakfast: coffee (100 cal), banana (100 cal), 2 yogurts (220 cal)
Lunch: leftover salmon (370 cal) and potatoes (58 cal) with veggies , chai black tea
Snack: 1 apple (70 cal), 1 cup cereal (190 cal) w/ lite soymilk (80 cal)
Dinner: chicken stir fry = chicken breast (90 cal), tomatoes, onion, red pepper, garlic, jalapeno
Total: 1278 kcal (plus or minus calories for veggies...I didn't count those because you can eat vegetables all day and they are good for you!!!)
* drank lots of water today too! =)
Tuesday, December 29, 2009
Day 9: December 29, 2009
So I was going to get up this morning and do cardio, but I was extremely sore from yesterday morning's workout so I decided to sleep in and rest. Tonight before yoga I will do an hour of cardio...possibly 4 miles??
Breakfast: coffee w/ creamer, 1/2 cup oatmeal, 8 oz soy milk, honey
Lunch: can tuna, 1 tbsp french onion dip, 1 banana, 1 apple
Snack: 1 cup "go lean crunch" cereal w/ 8 oz soy milk
Dinner: fresh salmon, carrots, potatoes, zucchini
Tonight I did a 60 minute intense yoga class. I was sore from yesterday's workout so the lunges and "warrier" poses were tough. Good stretching though! After the yoga I felt like I needed to get some cardio in even though it was late...so I ran/walked for 2.21 miles in 30 minutes.
Breakfast: coffee w/ creamer, 1/2 cup oatmeal, 8 oz soy milk, honey
Lunch: can tuna, 1 tbsp french onion dip, 1 banana, 1 apple
Snack: 1 cup "go lean crunch" cereal w/ 8 oz soy milk
Dinner: fresh salmon, carrots, potatoes, zucchini
Tonight I did a 60 minute intense yoga class. I was sore from yesterday's workout so the lunges and "warrier" poses were tough. Good stretching though! After the yoga I felt like I needed to get some cardio in even though it was late...so I ran/walked for 2.21 miles in 30 minutes.
Monday, December 28, 2009
Day 8: December 28, 2009
Day 8: 148.8 pounds
Morning Workout:
Bulgarian Squats 2 x 10 (with bar + 5 lbs, then bar + 10 lbs)
Butt Burners
Bench Press 3 x 10 (with bar + 5 lbs)
Abs
10 min cardio
Breakfast: Coffee, Banana, 2 activia yogurt
Lunch: 2 pieces whole wheat bread, 1/2 avacado, can of tuna
Snack: apple, 3 pieces chocolate covered nuts
Dinner: oatmeal, soymilk
Late dinner: chicken, rice, veggies
4 vodka sodas, 1 tequlla shot lol (out w my sis, i couldnt help it!)
Morning Workout:
Bulgarian Squats 2 x 10 (with bar + 5 lbs, then bar + 10 lbs)
Butt Burners
Bench Press 3 x 10 (with bar + 5 lbs)
Abs
10 min cardio
Breakfast: Coffee, Banana, 2 activia yogurt
Lunch: 2 pieces whole wheat bread, 1/2 avacado, can of tuna
Snack: apple, 3 pieces chocolate covered nuts
Dinner: oatmeal, soymilk
Late dinner: chicken, rice, veggies
4 vodka sodas, 1 tequlla shot lol (out w my sis, i couldnt help it!)
Day 5, 6, and 7: Dec. 25-27, 2009
I did not exercise or eat healthy at all this weekend. I blame it on Christmas!!!! Haha but I did go sledding and I am sore from that! Starting the routine up again on Monday...
Thursday, December 24, 2009
Day 4: December 24th, 2009
Merry Christmas Eve!
So, last night...I caved. Towards the end of my work day yesterday I totally had some chocolate covered marshmallows. Like 5 of them. And then, when I got home, I had a large chocolate santa. I enjoyed every second of it! Then for a snack I had some granola with skim milk. And dinner was a chicken breast with potatoes and cranberries. No work out yesterday, so I have to make it up. I hope I get to the gym today, but since it's Christmas Eve I have some last minute things to do. It's tough around this time of year with all the candy, parties, family gatherings, etc. to maintain a schedule. But we'll see what happens.
So, last night...I caved. Towards the end of my work day yesterday I totally had some chocolate covered marshmallows. Like 5 of them. And then, when I got home, I had a large chocolate santa. I enjoyed every second of it! Then for a snack I had some granola with skim milk. And dinner was a chicken breast with potatoes and cranberries. No work out yesterday, so I have to make it up. I hope I get to the gym today, but since it's Christmas Eve I have some last minute things to do. It's tough around this time of year with all the candy, parties, family gatherings, etc. to maintain a schedule. But we'll see what happens.
Wednesday, December 23, 2009
Day 3
Ugh, so I'm still new to this whole blog thing and I accidentally deleted a new post. So this is a shortened version of what I was going to put up...
Last night at the Olive Garden I ate:
2 breadsticks 150 cal x 2= 300 cal
small salad 350 cal
minestrone soup 100 cal
herb crusted salmon with broccoli 510 cal
dirty martini - vodka
irish coffee - baileys and jamison
Total Cal = 1260 cal (without alcohol)
** I know I overate but at least it was semi-healthy minus the booze...
I was extremely sore last night/this morning and I think I am walking like a duck. So today, the workout plan is to cross-train with either the elliptical or basketball w the bf =) I don't want to hurt myself like I've done in the past by over-training but I gotta do some cardio...it's on the plan!
For today's nutrition I am going to eat really clean, so breakfast I had:
oatmeal 150 cal
soymilk 90 cal
honey ?
coffee w skim milk and sugar 40 cal (estimate)
Last night at the Olive Garden I ate:
2 breadsticks 150 cal x 2= 300 cal
small salad 350 cal
minestrone soup 100 cal
herb crusted salmon with broccoli 510 cal
dirty martini - vodka
irish coffee - baileys and jamison
Total Cal = 1260 cal (without alcohol)
** I know I overate but at least it was semi-healthy minus the booze...
I was extremely sore last night/this morning and I think I am walking like a duck. So today, the workout plan is to cross-train with either the elliptical or basketball w the bf =) I don't want to hurt myself like I've done in the past by over-training but I gotta do some cardio...it's on the plan!
For today's nutrition I am going to eat really clean, so breakfast I had:
oatmeal 150 cal
soymilk 90 cal
honey ?
coffee w skim milk and sugar 40 cal (estimate)
Tuesday, December 22, 2009
Day 2
Goodmorning ya'll!
So, last night...about that salmon from a can. DON'T EVER EAT SALMON FROM A CAN!!! It was so gross it nearly made me lose my appetite, which never happens! lol Anywho, this morning was an early gym day. But it felt good to get going this morning and sweat it out!
Weight: 147.8
Goal: Run 3 miles
Actual workout: Ran/walk for 3.17 miles
Time: 50 minutes
Additional: 3 x 15 crunches
**I also threw in some stretching because I was stiff and creaky! LOVE STRETCHING! =)
Breakfast: coffee w/ delicious creamer, 8oz soy milk, ( I know, not a good breakfast but we are going to the Olive Garden tonight so I am saving room and calories)
So, last night...about that salmon from a can. DON'T EVER EAT SALMON FROM A CAN!!! It was so gross it nearly made me lose my appetite, which never happens! lol Anywho, this morning was an early gym day. But it felt good to get going this morning and sweat it out!
Weight: 147.8
Goal: Run 3 miles
Actual workout: Ran/walk for 3.17 miles
Time: 50 minutes
Additional: 3 x 15 crunches
**I also threw in some stretching because I was stiff and creaky! LOVE STRETCHING! =)
Breakfast: coffee w/ delicious creamer, 8oz soy milk, ( I know, not a good breakfast but we are going to the Olive Garden tonight so I am saving room and calories)
Monday, December 21, 2009
December 21, 2010 dinner
Day 1
So, after almost 2 years of gaining weight and failing to maintain a consistent diet and workout plan, I am officially tracking everything on my first blog!
Last night, my 3 girlfriends and I decided to start training for the Chicago Rock-and-Roll 1/2 marathon. It will be my 2nd half-marathon and my friends' first. We all seem to be struggling to find support for our fitness and weight-loss goals so we are going to be each other's support. We all have boyfriends and/or fiances that "love us the way we are", but that is just not enough these days. We know that we need to love ourselves first. No guy in the world can make you happy if you are not happy with yourself. So, in an effort to feel good and lose and maintain a healthy and fit weight we are going to start a log of our workouts and report to each other with our progress.
Starting Weight: 151 lbs (my lifetime highest weight)
Weight Loss Goal: 20 lbs
Ideal Weight: 131lbs
So, this morning, on Day 1, Week 1: STRENGTHENING
2 x 10 bulgarian squats (bar + 5 lbs)
2 x 15 side lunges
2 x 8 back extensions
2 x 15 ball crunches
10 min cardio on treadmill
Last night, my 3 girlfriends and I decided to start training for the Chicago Rock-and-Roll 1/2 marathon. It will be my 2nd half-marathon and my friends' first. We all seem to be struggling to find support for our fitness and weight-loss goals so we are going to be each other's support. We all have boyfriends and/or fiances that "love us the way we are", but that is just not enough these days. We know that we need to love ourselves first. No guy in the world can make you happy if you are not happy with yourself. So, in an effort to feel good and lose and maintain a healthy and fit weight we are going to start a log of our workouts and report to each other with our progress.
Starting Weight: 151 lbs (my lifetime highest weight)
Weight Loss Goal: 20 lbs
Ideal Weight: 131lbs
So, this morning, on Day 1, Week 1: STRENGTHENING
2 x 10 bulgarian squats (bar + 5 lbs)
2 x 15 side lunges
2 x 8 back extensions
2 x 15 ball crunches
10 min cardio on treadmill
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