Thursday, August 30, 2012
Work Out With Me!
My first video post! I impress myself with my technical abilities!! Ok, enough patting myself on the back- here is the video I've made for my Challenge Group I'm starting on Sept 10. Sign up and get me as your FREE coach.
Challenge is a funny word to use here and I prefer "support" group. The challenge is an internal one- how committed are you to changing your life? Getting healthy? Staying healthy?
The group will live on Facebook. We'll have daily work out check ins, motivational posts, funny quotes, rants, recipes, tips, and an open forum to ask any question you may have. Let me know if you have any questions!
Wednesday, August 29, 2012
Blood Type
I came across THIS article in Mens Health about how to eat right for your blood type. Apparently our blood type says a lot of about our diet, how our bodies work, and how we can achieve our goals, according to Dr. Peter J. D'Adamo, author of Eat Right 4 Your Blood Type.
My blood type is A+, and I agree with everything the article says below, except for the workout. While I have a new respect for yoga and enjoy doing it, I definitely need to work out an intense sweat.
TYPE A
3 Character Traits: Hardworking, responsible, calm
Your Diet: When hunter-gatherer Os started thinning out, our ancestors started relying on agriculture and expanding their diet to include a semi-vegetarian approach. Type As have the digestive enzymes and bacteria it takes to digest grains and plants that other blood types might have a rough time breaking down.
Your Personality: When everyone else is panicking, you keep it cool. You’re responsible, hardworking, detail oriented and extremely organized. But you also have a classic “type A” personality—stressed and conscientious, craving success and perfection. You're the most artistic of the blood types (and even a bit sensitive).
What to Eat: Fill your plate with fruits like berries, figs, plums, apples, avocados, pears and peaches. Choose veggies like broccoli, artichokes, carrots, greens and garlic. Fish and poultry should be limited since type As produce fewer meat-digesting enzymes, which is why they have such a hard time digesting red meat. To get protein, rely on plant protein from nuts (like nut butters), seeds, beans and soy. Since your body can easily break down and get optimal nutrition from grains, carbs and proteins, cereal, breads and pastas should be staples of your diet.
What to Avoid: To balance cortisol levels (you may have high levels, which can lead to OCD, disrupted sleep, muscle loss, fat gain and insulin resistance) limit sugar, caffeine and alcohol and don’t skip meals, especially breakfast. Stressful elements like extreme weather conditions, loud noise, overwork and violent TV and movies should also be avoided.
Dinner Tonight: Tofu-pesto lasagna, broccoli and frozen yogurt.
Your Workout: Since you stress easily, try something calming like yoga.
This was interesting to read since I've been toying with the idea of going Vegetarian and possibly Vegan. The more I read about a plant based diet, the more I like it. I just don't know how easy it'll be to pull off. I'm doing pretty well this month with my clean eating, so it might be easier than I think.
Sunday night, DH and I went to a concert and had free appetizers in the VIP Club. I didn't have dinner since they usually have a spread laid out, so I was stuck with pizza balls and fried mozzarella. In the moment, I loved those pizza balls. Later on though, I felt really gross. Lesson learned!
My blood type is A+, and I agree with everything the article says below, except for the workout. While I have a new respect for yoga and enjoy doing it, I definitely need to work out an intense sweat.
TYPE A
3 Character Traits: Hardworking, responsible, calm
Your Diet: When hunter-gatherer Os started thinning out, our ancestors started relying on agriculture and expanding their diet to include a semi-vegetarian approach. Type As have the digestive enzymes and bacteria it takes to digest grains and plants that other blood types might have a rough time breaking down.
Your Personality: When everyone else is panicking, you keep it cool. You’re responsible, hardworking, detail oriented and extremely organized. But you also have a classic “type A” personality—stressed and conscientious, craving success and perfection. You're the most artistic of the blood types (and even a bit sensitive).
What to Eat: Fill your plate with fruits like berries, figs, plums, apples, avocados, pears and peaches. Choose veggies like broccoli, artichokes, carrots, greens and garlic. Fish and poultry should be limited since type As produce fewer meat-digesting enzymes, which is why they have such a hard time digesting red meat. To get protein, rely on plant protein from nuts (like nut butters), seeds, beans and soy. Since your body can easily break down and get optimal nutrition from grains, carbs and proteins, cereal, breads and pastas should be staples of your diet.
What to Avoid: To balance cortisol levels (you may have high levels, which can lead to OCD, disrupted sleep, muscle loss, fat gain and insulin resistance) limit sugar, caffeine and alcohol and don’t skip meals, especially breakfast. Stressful elements like extreme weather conditions, loud noise, overwork and violent TV and movies should also be avoided.
Dinner Tonight: Tofu-pesto lasagna, broccoli and frozen yogurt.
Your Workout: Since you stress easily, try something calming like yoga.
This was interesting to read since I've been toying with the idea of going Vegetarian and possibly Vegan. The more I read about a plant based diet, the more I like it. I just don't know how easy it'll be to pull off. I'm doing pretty well this month with my clean eating, so it might be easier than I think.
Sunday night, DH and I went to a concert and had free appetizers in the VIP Club. I didn't have dinner since they usually have a spread laid out, so I was stuck with pizza balls and fried mozzarella. In the moment, I loved those pizza balls. Later on though, I felt really gross. Lesson learned!
Friday, August 24, 2012
Thursday, August 23, 2012
Motivation
As I "meet" more and more people through my work with Beachbody and in my health journey in general, I'm reminded how hard it is to get started on changing your life. Nothing about losing 80 lbs was or is easy. In fact, these last 10 lbs have been the hardest, but getting to a place where I was ready to change my life was hard.
I've had a weight problem my entire life. I don't ever remember not having rolls and pudge. I didn't know it was normal that your thighs should NOT rub together when you walk. I've done diets before too. If you read my first post- there is very little I haven't tried. All those years though, I didn't know how unhealthy it was to be as big as I was. I don't know my highest weight, but around 18 or 19, I was wearing a size 22. At 5'8'', I was a pretty big girl.
I was 11 when my dad had his first heart attack. I can't recall if he's technically had a second one, but in the last 22 years, he's had quadruple bypass surgery, multiple stents, coronary angiograms, and many hospital stays for various infections and toe amputations.
He is a severe Type 2 diabetic.
I don't have memories of him playing or horsing around with me or my two brothers. We didn't do physical activities together unless it was yard work. He always loved yard work! Needless to say, my relationship with my father, while very good, has always been overshadowed by his ill health. He does not eat well or exercise.
He's not even 60 yet and he is less mobile than my husband's 86 year old grandmother. He lost five toes on one foot, has very poor circulation in both legs, sleep apnea (although uses a machine most of the time), and almost constant back pain.
I had just had Sweet Pea when my dad started losing his toes. I had already been on and off high cholesterol medication starting at age 26. My first pregnancy was high risk due to my high blood pressure and I dreaded every appt during my second pregnancy because my OB kept telling me to expect the same issue. There I was- almost 100 lbs overweight, high cholesterol, borderline high blood pressure, and suffering from post partum depression. When I heard about my dad (I live in a different state), I was DONE. We didn't know if the infection would keep spreading. Would he lose his leg? Would my mom be able to take care of him? Would he be able to take care of himself? Was this the beginning of the downward spiral? It was the straw that broke the emotional camel's back.
There was no way in HELL I was going to put my kids through what I've gone through the past 20 years. It's horrible to think that the next phone call from my mom is going to be the one telling me my dad is dead.
I started to educate myself about calorie consumption and healthier eating. I joined Weight Watchers. I had a friend who offered to do a weight loss challenge with me. I reminded myself every time I wanted to eat more or poorly that it wasn't worth it. Instant gratification was NOT worth the big picture reward. I had (have) good days and bad days- good meals and bad meals, but I stick with it, got over it and move on. Knowing that I have full control over my body, my life, my future is addictive and keeps me motivated.
Today, I feel healthy. I look healthy. I am healthy.
I've had a weight problem my entire life. I don't ever remember not having rolls and pudge. I didn't know it was normal that your thighs should NOT rub together when you walk. I've done diets before too. If you read my first post- there is very little I haven't tried. All those years though, I didn't know how unhealthy it was to be as big as I was. I don't know my highest weight, but around 18 or 19, I was wearing a size 22. At 5'8'', I was a pretty big girl.
I was 11 when my dad had his first heart attack. I can't recall if he's technically had a second one, but in the last 22 years, he's had quadruple bypass surgery, multiple stents, coronary angiograms, and many hospital stays for various infections and toe amputations.
He is a severe Type 2 diabetic.
I don't have memories of him playing or horsing around with me or my two brothers. We didn't do physical activities together unless it was yard work. He always loved yard work! Needless to say, my relationship with my father, while very good, has always been overshadowed by his ill health. He does not eat well or exercise.
He's not even 60 yet and he is less mobile than my husband's 86 year old grandmother. He lost five toes on one foot, has very poor circulation in both legs, sleep apnea (although uses a machine most of the time), and almost constant back pain.
I had just had Sweet Pea when my dad started losing his toes. I had already been on and off high cholesterol medication starting at age 26. My first pregnancy was high risk due to my high blood pressure and I dreaded every appt during my second pregnancy because my OB kept telling me to expect the same issue. There I was- almost 100 lbs overweight, high cholesterol, borderline high blood pressure, and suffering from post partum depression. When I heard about my dad (I live in a different state), I was DONE. We didn't know if the infection would keep spreading. Would he lose his leg? Would my mom be able to take care of him? Would he be able to take care of himself? Was this the beginning of the downward spiral? It was the straw that broke the emotional camel's back.
There was no way in HELL I was going to put my kids through what I've gone through the past 20 years. It's horrible to think that the next phone call from my mom is going to be the one telling me my dad is dead.
I started to educate myself about calorie consumption and healthier eating. I joined Weight Watchers. I had a friend who offered to do a weight loss challenge with me. I reminded myself every time I wanted to eat more or poorly that it wasn't worth it. Instant gratification was NOT worth the big picture reward. I had (have) good days and bad days- good meals and bad meals, but I stick with it, got over it and move on. Knowing that I have full control over my body, my life, my future is addictive and keeps me motivated.
Today, I feel healthy. I look healthy. I am healthy.
Wednesday, August 22, 2012
Wednesday Weigh In
I'm very happy to report my weigh in this morning:
148.5 lbs!!!!!!
Yes, it's the same as last week, but it was a really emotional weekend for me and I got off track with my eating. The kitchen is the first place I go when I'm feeling out of control or sad. I just ate too much.
My weight was up again on Sunday so the past few days, I've buckled down and ate as cleanly as I could. I also kept my calories to between 1300-1400 per day. It paid off this morning!
I'm finishing up the last month of ChaLEAN Extreme- I still love it, even after four months! I admit, I'm over her cardio work outs, but maybe that's because they kick my butt? I'll post progress pictures when I'm done in a few weeks. I've got some guns now!
148.5 lbs!!!!!!
Yes, it's the same as last week, but it was a really emotional weekend for me and I got off track with my eating. The kitchen is the first place I go when I'm feeling out of control or sad. I just ate too much.
My weight was up again on Sunday so the past few days, I've buckled down and ate as cleanly as I could. I also kept my calories to between 1300-1400 per day. It paid off this morning!
I'm finishing up the last month of ChaLEAN Extreme- I still love it, even after four months! I admit, I'm over her cardio work outs, but maybe that's because they kick my butt? I'll post progress pictures when I'm done in a few weeks. I've got some guns now!
Monday, August 20, 2012
Zucchini Bread
I have developed a love of all things zucchini. Luckily for me, my uncle grows a ton of them in his garden each summer and gifted me with two very large ones this weekend.
I googled a clean eating recipe and found this one on line. I whipped it all together and made a delicious zucchini bread! Below is the original recipe, but because I'm all class, I had to get creative with a few ingredients I didn't have. I've made notes below regarding what I changed.
I googled a clean eating recipe and found this one on line. I whipped it all together and made a delicious zucchini bread! Below is the original recipe, but because I'm all class, I had to get creative with a few ingredients I didn't have. I've made notes below regarding what I changed.
Vegan Zucchini Bread
1 1/2
cups whole wheat flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon fine sea salt (I used regular salt)2 teaspoons ground cinnamon
1/4 teaspoon ground ginger
1/2 cup unsweetened (vanilla) almond milk
1 teaspoon apple cider vinegar
1/2 cup organic evaporated cane sugar or sucanat (I used regular sugar and wished I had substituted stevia instead)1/4 cup virgin unrefined coconut oil, melted (liquid)
1/4 cup unsweetened applesauce (I didn't have any, so I bumped the coconut oil to 1/2 cups)1 cup finely shredded zucchini
1 1/2 teaspoons pure vanilla
1/2 cup chopped toasted walnuts or pecans (optional- didn't use)2 tablespoons roasted cacao nibs (optional- didn't use)
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon fine sea salt (I used regular salt)2 teaspoons ground cinnamon
1/4 teaspoon ground ginger
1/2 cup unsweetened (vanilla) almond milk
1 teaspoon apple cider vinegar
1/2 cup organic evaporated cane sugar or sucanat (I used regular sugar and wished I had substituted stevia instead)1/4 cup virgin unrefined coconut oil, melted (liquid)
1/4 cup unsweetened applesauce (I didn't have any, so I bumped the coconut oil to 1/2 cups)1 cup finely shredded zucchini
1 1/2 teaspoons pure vanilla
1/2 cup chopped toasted walnuts or pecans (optional- didn't use)2 tablespoons roasted cacao nibs (optional- didn't use)
Preheat oven to 350 degrees.
Spray bottom of 8×4-inch loaf pan with cooking spray. In large bowl, combine
flour, baking powder, baking soda, salt, cinnamon and ginger; mix well. Set
aside.
Stir together almond milk and
vinegar; let stand 2 minutes until thickened. In medium bowl mix almond milk
mixture, sugar, coconut oil, applesauce, zucchini and vanilla until well
blended. Add to flour mixture, stirring until just combined. Stir in nuts and
cacao nibs.
Spread batter evenly in pan.
Bake 50 to 60 minutes or
until browned and toothpick inserted in center comes out clean. Cool in pan 10
minutes. Remove from pan and cool on wire rack.
Makes 1 loaf (12 slices)
Calories per slice: 168
Carbs: 20 g
Fat: 10 g
Protein: 2 g
Sugar: 9 g
Fiber: 2 g
When I make this again with
applesauce and stevia, I will report the nutritional value.
Tip: This hearty whole grain
zucchini bread is lightly sweetened. If you prefer a sweeter loaf you may want
to increase the sugar to 3/4 cup
Wednesday, August 15, 2012
Wednesday Weigh In
In some happier, albeit more shallow news, I had a fantastic weigh in this morning.
148.5 LBS
YAY!!! Crossing my fingers the plateau is broken.
148.5 LBS
YAY!!! Crossing my fingers the plateau is broken.
A Sad Place
My grandmother passed away last night after a somewhat short battle with cancer.
I 100% believed she would outlive us all.
Even when we learned she had cancer, I didn't worry because I thought she was made of steel. She was a strong woman and it never crossed my mind she wouldn't kick cancer's butt.
The night I found out she didn't have much longer, I was dumbfounded. I wasn't very close to my grandmother but she was a strong presence in my life. Her death doesn't seem real. I'm torn between being sad and feeling detached. It's a horrible way to feel. Memories of her keep racing into my head when I least expect it. It just makes me feel unstable and out of focus.
I didn't grow up living close to my grandparents and I never felt like they wanted to know me. We saw them at holidays and occasional trips in the summer, but we didn't talk on the phone or write to each other. I only really knew her through my dad. I'm not bothered by this because it's just the way it was. I just wonder if I should feel more than what I'm feeling right now.
I'm dreading her funeral. I don't want to see my dad upset, as I know he is. He is flying in from out of state on Friday, along with my mom, brother, and oldest nephew. I don't want to lose whatever control I think I'm holding on to right now.
I didn't grow up living close to my grandparents and I never felt like they wanted to know me. We saw them at holidays and occasional trips in the summer, but we didn't talk on the phone or write to each other. I only really knew her through my dad. I'm not bothered by this because it's just the way it was. I just wonder if I should feel more than what I'm feeling right now.
I'm dreading her funeral. I don't want to see my dad upset, as I know he is. He is flying in from out of state on Friday, along with my mom, brother, and oldest nephew. I don't want to lose whatever control I think I'm holding on to right now.
Sunday, August 12, 2012
My Favorite Things
I love wearing my work out clothes and if I could get away with it, I'd wear them all day long. Can you blame me? Sports bras and yoga pants are comfortable!
Here are just a few of the ones I like and are my favorites. Nothing too off the charts either, I have a tendency to buy a lot that I can't go spending a lot of money.
Sports Bra: Aerie FIT Racerback Bra
Here are just a few of the ones I like and are my favorites. Nothing too off the charts either, I have a tendency to buy a lot that I can't go spending a lot of money.
Sports Bra: Aerie FIT Racerback Bra
Comfy, supportive, and stylish, I have this in two colors and plan on ordering a few more soon. The adjustable straps and mesh panels never make me feel like I'm trapped in the bra (a problem I've had with other brands). It doesn't hurt that DH thinks these are sexy!
Yoga Capris: Tek Gear Colorblock Shapewear Capris
These are SO comfortable! They move/stretch with me and I never have to adjust them. These are one of my few pairs that don't give me a wedgie when I run! Plus, when I sweat a lot, they don't stick to me!
Fitness Guru: Chalene Johnson
Normally, I get pretty annoyed with fitness people. It's impossible for people to be that positive, perky, or fit. It's one of the reasons I've jumped around from Jillian Michaels to Bob Harper to Lindsay Brin. I discovered Chalene a few months ago and I was dreading her work out. Almost four months later, I've developed a man crush on her. She just seems to say the right thing at the right time to keep me motivated and moving. She seems goofy and relate-able. I'm totally smitten.
Shoes: Asics
I'll be honest here- I can't remember for the life of me which style of Asics I have. They kind of look like these:
These are very comfortable. That's about as in depth as I get about shoes. Obviously, I need to dedicate more time and energy to find the right sneaker for me.
Calorie Counter: MyFitnessPal.com
I LOVE this site for calorie counting! It has an extensive data base for food and exercise, it's easy to see get set up and use, and has a really active and supportive online community. Find me there and see my daily food journal if you want: Kini324
Health/Protein Shake: Shakeology
Four flavors are available, but I love chocolate! 160 calories per serving, 6 g of sugar, 2 g of fat, and 17 g of protein. With my health issues, it has the extra vitamins and supplements I need: calcium (500 mg), folic acid (200 mcg), vitamin D (200 IU), Vitamin B12 (6 mcg). Plus, a slew of other good things. It helps me with energy, suppressing my appetite, and I get a chocolate shake every morning!
Friday, August 10, 2012
Weigh In
Fridays are my official weigh in days. Unofficially, I weigh myself again on Sundays and Wednesdays. I have an unhealthy obsession with the scale. Three times a week is actually an improvement for me.
So, officially, I am down three lbs from last Friday's weigh in. Based on Sunday's weigh in, I'm still sitting at 150 lbs.
I've been fluctuating between 153-150 for FIVE months. I didn't realize it had been been that long! Overall it sucks, but it's not depressing me too much. Since I've started doing ChaLean Extreme in late May, I feel so much leaner and have built muscle and definition. I'm getting leaner and that's fine by me!
I also want to share recipes (mostly healthy!) on this blog. I'm just too lazy so I'm linking to my "Favorite Recipes" board over on pinterest. I hope you can find something to enjoy! Just don't blame me if you make the chocolate cookie dough dip instead of the country broccoli salad!
Favorite Recipes are here!
So, officially, I am down three lbs from last Friday's weigh in. Based on Sunday's weigh in, I'm still sitting at 150 lbs.
I've been fluctuating between 153-150 for FIVE months. I didn't realize it had been been that long! Overall it sucks, but it's not depressing me too much. Since I've started doing ChaLean Extreme in late May, I feel so much leaner and have built muscle and definition. I'm getting leaner and that's fine by me!
I also want to share recipes (mostly healthy!) on this blog. I'm just too lazy so I'm linking to my "Favorite Recipes" board over on pinterest. I hope you can find something to enjoy! Just don't blame me if you make the chocolate cookie dough dip instead of the country broccoli salad!
Favorite Recipes are here!
Thursday, August 9, 2012
Intensity
I set my alarm for 5:15 am most mornings- even on Saturday and Sundays. Before you even ask- YES! I'm very tired. I can't seem to get the light out at night before 11 PM, so I don't get as much sleep as I should. Or as much as I want.
There are mornings, I can feel myself dragging. I find reasons to delay getting my work out started- even though I know I have to be done before 6:15 when Sweet Pea will wake up screaming for me. This morning was one of those mornings.
I planned a 50 minute cardio work out: Punch, Kick, & Jam from Chalene Johnson's Turbo Jam. I knew I needed a good, solid sweat, but I just wasn't into it. My warm up was so weak and thoughts of only doing 20-25 minutes crept in my mind.
Chalene has a way of getting to me though. Some of the things she says to motivate throughout the warm up really struck me this morning as I swung my arms more like a money and less like a trained boxer.
I'll get out of this what I put into it.
What's the point of waking up so early if I'm just going to shuffle my way through this? Barely break a sweat? Doing a half-ass punch combo isn't going to make the numbers on the scale move, or give me more energy, or make me feel leaner.
So, even though I was tired and didn't feel like working out at all, I kicked up my intensity. I threw every punch like my life depended on it. Chuck Norris has nothing on my kicks. I was a kickboxing dynamo.
There are mornings, I can feel myself dragging. I find reasons to delay getting my work out started- even though I know I have to be done before 6:15 when Sweet Pea will wake up screaming for me. This morning was one of those mornings.
I planned a 50 minute cardio work out: Punch, Kick, & Jam from Chalene Johnson's Turbo Jam. I knew I needed a good, solid sweat, but I just wasn't into it. My warm up was so weak and thoughts of only doing 20-25 minutes crept in my mind.
Chalene has a way of getting to me though. Some of the things she says to motivate throughout the warm up really struck me this morning as I swung my arms more like a money and less like a trained boxer.
I'll get out of this what I put into it.
What's the point of waking up so early if I'm just going to shuffle my way through this? Barely break a sweat? Doing a half-ass punch combo isn't going to make the numbers on the scale move, or give me more energy, or make me feel leaner.
So, even though I was tired and didn't feel like working out at all, I kicked up my intensity. I threw every punch like my life depended on it. Chuck Norris has nothing on my kicks. I was a kickboxing dynamo.
 |
| See who's so happy she worked out? |
Wednesday, August 8, 2012
The Players
Let's Try This...Again
As I started setting this blog up last night, DH (my husband of five years) asked me "how many blogs do you have??" Ok, ok- yes, this may be my third blog, but third time is a charm, right?
Blog #2 is fairly new, but the title that I came up with never sat very well with me (Thoughts of a Former Fat Girl). I hate the word "fat." Probably because I was fat for as long as I can remember and it's affected so much of who I am and what I've done in my life. Not really in a positive way either. Standing in the place I'm in now, blog #2 just didn't fit my new out look and where I'm at now. I want to project a positive attitude and nothing about "fat" strikes me as positive. Hence, Fit and Fierce Mama was born!
Here's a brief bio in bullet points:
- Overweight my entire life, including adolescence
- Highest known weight: 252 (at birth of second baby)
- Lowest known weight prior to this weight loss: 177
- Weight when I started getting healthy: 230 lbs
- Current Weight: 150 lbs
- Current Weight loss: 80 lbs
- Lbs until goal met: 10 lbs YAY!!!!
- Things I've tried through out my life to lose weight in no particular order:
- Slimfast
- Weight Watchers
- Usana Reset
- Metabolife (before we knew how unsafe it was)
- Shakeology
- Exercises I've done throughout my life:
- Beachbody DVDs
- Jogging
- Tae Bo
- Bob Harper DVDs
- Pilates
- Zumba
- Yoga
- Jillian Michaels DVDs
- Lindsay Brin DVDs
- Married to a wonderful guy we'll call DH (stands for Dear Husband)
- Have two little ones, a boy (Captain) and a girl (Sweet Pea)
- Those are not their real names
- I've signed on to become an Independent Beachbody coach to help others get healthy
- I have a "real" full time job in arts marketing that I really enjoy
- No longer need medication for high cholesterol
- No longer have borderline high blood pressure
I'm committing myself now to keeping this blog live, viable, and thriving. I want to use this as an outlet and resource for anyone who struggles with their body and health. I want it to be a positive place full of support, good ideas, and funny moments. There will probably be a couple of bitch sessions too!
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