It's coming ...in October!!!

I am so excited, ...cause I am sooooooooooooo doing this 5K Race!

This is going to be amazing!

Hmm, now to think up a "team" name?

Almost there ...

Wow, ...just 17 more days until I will celebrate my 1 year Anniversary of being "diet soda" FREE!!!

Saturday Weigh In

Yes, yes, yes!!!

I'm so happy, I lost .8 lbs. today and finally, yes, FINALLY have gone below 155 lbs.!!!!

Goodbye Plateau...it's time to leave, I'm expecting my perfect scale weight to show up!

5/26/12 - 154.8 lbs.

A little about Quinoa

Okay, so I've never really fell in love with Quinoa, ...and if you have tried it and feel the same way then I have something for you!

YOU just have to give this brand a try.  It was so quick and easy to prepare and the taste was very good.  This reminded me of comfort foods.  The seasoning reminded me of eating stuffing or a home-made soup.  I know the two are completely different but they are both comfort foods and this ranks right up there with them.

Definitely, two thumbs up for this one!

And, it was convenient to find at my local grocery store, I purchased it at Kroger in the rice aisle.

Quinoa (Garden Vegetable)

Sweet & Spicy Tuna

Lemon Pepper Tuna

Lemon Fish Oil

Lemon Burst Protein Shake

Ingredients:

8 oz. - water

2 scoops - Whey Isolate Protein Powder (Vanilla Bean)

1- small Banana

2 tbl. - Lemon Fish Oil (Barleans or The Vitamin Shoppe)

1/2 cup - fresh Spinach

6 tbl. - egg whites

ice cubes

Procedure:

Put all ingredients into a blender, whirl (blend until smooth) and Enjoy!!!

Grilled Chicken & Asparagus Salad

 

Caramel Banana Oatmeal Protein Shake

Ingredients:

8 oz. - water

2 scoops - Whey Isolate Protein Powder (Vanilla Bean)

1-  medium Banana

1/4 cup - Oatmeal

2 tbl. - Caramel Almond Butter

1 tbl. - Pina Colada Fish Oil (Barleans or The Vitamin Shoppe)

1/2 cup - fresh Spinach

ice cubes

Procedure:

Put all ingredients into a blender, whirl (blend until smooth) and Enjoy!!!

So fresh and CLEAN

Dole Field greens, grilled chicken, avocado, with summer tomato vinaigrette.

You gotta dream like you never seen obstacles

If we choose to see the obstacles that lie in our paths on the road to becoming who we truly want to be, then that is all we will see. We will fail before we even try because we will allow ourselves to be set up for this failure. Remember that your problems are only as big as you allow them to be.

When we are going through the toughest times in our lives we have to make the decision to continue to follow our dreams no matter what, and keep going. The strength of all the obstacles that we are able to conquer during our lifetime is the strength that we will receive to help us get past the obstacles that still lie in our path. So become as strong as you need to become by never running away from your problems. Rather, seek out the obstacles that seem to seek out to destroy you and your dream, take the strength you get from overcoming this adversity, and use it to continue to beat whatever may try to burden us in the future.

By J. Johnson

May Photo Challenge - Day 16

What you're reading

May Photo Challenge - Day 14

Grass

Celebrating the big 3...0

After a year and a half, I have finally reached a significant milestone ...I have now lost a total of 30 pounds!

185.6 lbs. on 12/13/2010 - 155.6 lbs. on 05/19/2012

Saturday Weigh In

05/19/12 - 155.6 lbs.

I'm excited ...

As you know I am celebrating my birthday all month long, but since May 17th is my actual day we celebrated at O'Charleys restaurant.  I had my dinner and dessert all planned out but did not anticipate having bites of Loaded Nachos for an appetizer and a buttery roll.  So, total calories did exceed 770 but I don't think I did that bad.

I weighed in two days later and was pleasantly surprised to have lost 1.2 lbs. this week!

No rest for the weary

Just completed 17 miles of biking!

Got my gear on

You know what this means ...

Birthday Lunch

Sweet n Spicy Tuna, Brown Rice and grilled Asparagus!

(Jackie would be proud of me  ; )

Birthday Dinner!!!

On tonight's menu for dinner and dessert, ...yum!

What a Plus!  This meal is under 500 calories, ...means no guilt (or regret) about eating dessert, right?


And, for dessert ...

(Okay, I know I only said one bite, but how about just one bite of each?  LoL)

I had to put some perspective on this, ...1/4 of each dessert is 90 calories.  So, my dinner and 3 big bites (yes, only 1/4 of each though) will total 770 calories, not bad for a birthday splurge, huh?

http://www.ocharleys.com/

Today, ...is your Birthday!

Okay, just kidding it's tomorrow!!!

I'm so excited, I love, love, love celebrating my birthday.  So much that I like to celebrate it all month long!  LoL

I have already received some early birthday gifts, ...Nike shoes, new work-out clothes, more Nike shoes ; ),  Mitchells's Salon & Salon Concepts, Victoria Secrets PINK and enjoyed some special time with my friends and family!

Um, despite my tag line on my blog, I really don't eat cake.  Butt (yeah, pun intended) I have been seriously considering eating cake on my birthday to celebrate!

Come on, ...I can hear ya, I said I was serious not crazy!  LoL  If I do "go there" I'm thinking I'll probably only need a bite, ...just can't decide what yummy,  delicious cake to have?

Any thoughts? ...Suggestions???  "Hit" the comment button below!

Skipping work-outs

Yes, I know it's hard to believe but I have been skipping work-outs this week, ...and on purpose!

I think it's good when you push your body and discover that you can do more than you thought you could.  But, you need to be smart about how far to push and realize when to pull back if your body feels like you may have pushed passed it's limitations.

I injured my knee last February while training for a 1/2 Marathon.  And, I guess I have never really allowed it to heal completely because I am so committed (some might say obsessed) with my fitness regimen.

Anyway, last Saturday I did an hour of BootCamp then an hour of Kick-boxing and followed these up with a 5K race.  I rested all day Sunday (Mother's Day) and then jumped back into BootCamp at 5:30 am Monday morning.  I noticed during my work-out that it was starting to bother me. 

I decided to skip my Monday and Tuesday work-outs and jump back in on Wednesday morning.  I woke up this morning and decided to add a couple more days of rest.  So, no work-out for me this morning or this evening or tomorrow.  Keeping my fingers crossed for Friday morning BootCamp.

Saturday Weigh In

I forgot to post last Saturday's weigh in results ...

I was up 1 lb. ...I ate really clean and exercised like a maniac.  So, after pushing negative thoughts aside I decided not to "judge" my progress or to try to figure out why the scale showed a gain.

The only conclusion is, ...it just did.  So, as of May 12th I weigh 156.8 lbs.

Listen to your body

Working out for 17 days straight 2-3 x per day is catching up with me.  Yes, I really do like to train hard.  It's amazing how much you can achieve when you believe that you can.  Our minds are very powerful, but, don't forget to "listen" to your body if it tells you it has limitations.

So go ahead and train hard, ...but listen to your body so you are training smart!

Happy Mother's Day 2012

Happy Mommy's Day!!!

Clean-eating celebration

I strive to only eat healthy foods but when following any food plan, ...I find that it takes time and it's a process.  I've learned that to be successful at incorporating a food plan as a lifestyle you have to figure out what "works" for you. I am still trying to figure it out, but I am excited that the 10x10 Challenge has really put food choices back into perspective for me.

I joined Weight Watchers in March 2011 and really started following the program in June 2011.  I tracked my foods and counted my points and the program worked.  Each week I lost weight until around November 2011.  I was tracking less and less and my weight was staying the same.  Going into the holidays, I didn't really mind.  I was happy to be able to maintain than to gain.

So, after the first of the year, I just couldn't seem to get back on track.  Well, tracking that is.  I was feeling discouraged that I was not loosing any more weight and was becoming obsessed with food and the scale.  So, I took a month long break from the food plan and the scale.  I ate mostly healthy foods and I increased my fitness routines.  At the end of the month my results showed that I gained 1 lb.

I tried to go back to eating according to the WW plan but have finally come to the conclusion that it's no longer right for me.  Although I feel it's a sound plan I feel that it is missing a 'key" component to the program.  Sugar.  Yes, sugar.  I think that the points plan should include combinations of carbs, protein, fat, fiber and sugar.

I've thought about cancelling my membership but I am so close to reaching my Lifetime Goal Weight according to Weight Watchers that I feel that I just can't quit.  It's a great resource and I enjoy the friends I've made along the way.  So for me, WW is now the place for me to weigh in and check my progress on the scale.  My home scale remains "hidden" so I have no more worries about obsessing about the numbers on the scale.

As for eating, I am most happy with eating clean foods.  I know it's okay to have an occasional treat/cheat of something sweet or processed but as for my every day food choices I'd rather eat fresh fruits, veggies, whole grains and lean protein. 

I discovered Tosca's clean-eating program 7 months ago today.   Wow, has it really been that long?  Well, since then I have discovered many more people (now friends) who follow the same healthy guidelines of clean-eating.

10x10 Challenge: Phase 2 - Fitness

May 7th - May 16th:
This challenge is to perorm 10x10's for 10 days straight.  They are the same exercises from Phase 1, however, in this challenge they are presented in different combinations and includes increased cardio-acceleration.

Yes, you will still see additional fitness work-outs, they are not part of the 10x10 plan.  I've included them, because well, this is what I do.  ; )

Pssst ...my birthday is May 17th!!!

Day 11
Glendale BootCamp: Strength & Cardio Training

• 60 minutes

Max'd Out Fitness: Core & Cardio Training

• 60 Minutes

Day 12
Kick-Boxing: Strength & Cardio Training

• 60 Minutes

10x10's: Chest, Biceps, Abs & Cardio-Acceleration (200)

• 40 Minutes

 Day 13
Glendale BootCamp: Strength & Cardio Training

• 60 minutes

10x10's: Legs, Shoulders, Abs & Cardio-Acceleration (200)

• 40 Minutes

10x10's: Back, Triceps, Abs & Cardio-Acceleration (200)

• 40 Minutes

May Photo Challenge - Day 10

Favorite word.

May Photo Challenge - Day 9

Something you do everyday.

May Photo Challenge - Day 8

A smell you adore.

May Photo Challenge - Day 7

Someone that inspires you.

May Photo Challenge - Day 6

You

May Photo Challenge - Day 5

Bird

May Photo Challenge - Day 4

Fun!

Salmon ...shameeeem

Okay, I know that Salmon is on the menu, but, ugh I just can't do it, ...at least not yet!

I am proud to say that I subbed tuna (plus added an Omega 3-6-9 supplement) in place of salmon and did okay with that. 

Phew, 2 days down and only 8 more days to swim with the fishies!!!

Kicking it up!

Just finished my Kickboxing class, now it's time for 10x10's!!!!   Yeah, I know, I'm insane, but I like it!  : )

10x10 Challenge - Phase 1 (Food) Day 11-20

Food:

Breakfast:

Breakfast Smoothie

• 2 scoops Jackie Warner Whey Isolate Protein Powder
• 1 tbl. peanut butter
• 1/4 cup oats
• 1/4 cup fresh blueberries
• 1/4 cup fresh spinach
• 8 oz. water 
• 24 oz. green tea w/H2O Booster

Note - see bottom of page for Jackie's original recipe from the book.

Snack:

• 15 baby carrots with 2 tbl. hummus  (Book states 10 carrots w/4 tbl. hummus) or Craving Control Bar and 8 baby carrots
• 24 oz. green tea w/H2O Booster

Lunch:

Salad

• 6 slices chicken breast (Book states 3 slices)
• 1 stalk celery (Book states 2 stalks)
• 1 slice onion
• 1/4 cup red pepper diced (Book states 1 medium red pepper, diced)
• 1-1 1/2 cups mixed green lettuce (Book states 2 cups)
• 4 tbl. vinaigrette (Book states 1 tbl. or no more than 50 calories per serving)
• 1 tbl. pine nuts 
• 24 oz. green tea w/H2O Booster

Snack:

• 1 medium apple with 1/2 cup low-fat cottage cheese or Craving Control Bar and 1/2 medium apple
• 24 oz. water w/H2O Booster

Dinner:

• 4 oz. tuna fish (Book states 4 oz. wild salmon)
• 5 asparagus stalks
• 1/4 cup wild rice
• 24 oz. green tea

---------------------------------------------------------------------------------------
I changed the original recipe to fits my needs, below is Jackie's Breakfast Smoothie according to the book.

• 1 scoop whey protein
• 1 tsp. peanut butter
• 1/4 cup instant oatmeal
• 1/4 cup frozen mixed berries
• 1/4 cup frozen spinach
• Dash of water

10 Day Challenge - Phase 1 Complete!

Wow, what an experience!

Ten days is a long time and at the same time it went by pretty quick.  I love challenging myself and discovering new ways to improve my health and fitness.

Okay, so on to the results ...

I lost 5" and 4.8 lbs. in 10 days on Phase 1.

• I ate the same meals every day for 10 straight days.
• I was satisfied with the serving sizes.
• I was not hungry in between meals.
• I did not feel deprived (at all) during the challenge.

The food choices were "clean" and that made me feel great!

The plan was restrictive (in a calorie sense) but the foods were nutritional and dense.  I absolutely loved that each and every ingredient on this plan was chosen to increase your metabolism, burn fat and build lean muscle.

Jackie Warner - Eat, Move, Believe

10x10 Challenge: Phase 1 - Fitness

April 25th - May 4th:
The challenge is to perorm 10x10's for 10 days straight.  The other workouts are additional because well, you know, ... I like to "train insane."


Day 1
Glendale BootCamp: Strength & Cardio Training

• 60 minutes

Max'd Out Fitness: Core & Cardio Training (Tabata)

• 60 Minutes

10x10's: Chest, Biceps, Abs & Cardio-Acceleration

• 30 Minutes

Day 2
Walking

• 20 Minutes

10x10's: Shoulders, Legs, Abs & Cardio-Acceleration

• 40 Minutes

Day 3
Glendale BootCamp: Strength & Cardio Training

• 60 minutes

10x10's:  Back, Triceps, Abs & Cardio-Acceleration

• 40 Minutes

Day 4
UA BootCamp: Strength & Cardio Training

• 60 minutes

Kick-Boxing:  Strength & Cardio Training

• 60 minutes

10x10's: High-Intensity Interval Cardio (HIIT)

• 30 Minutes

Day 5
Walking

• 20 Minutes

10x10's:  Full-Body Circuit

• 40 Minutes

Day 6
Glendale BootCamp: Strength & Cardio Training

• 60 minutes

Max'd Out Fitness: Core & Cardio Training

• 60 Minutes 

10x10's: Chest, Biceps, Abs & Cardio-Acceleration

• 30 Minutes

Day 7
Kick-Boxing: Strength & Cardio Training

• 60 minutes

10x10's: Shoulders, Legs, Abs & Cardio-Acceleration

• 40 Minutes

Day 8
Glendale BootCamp: Strength & Cardio Training

• 60 minutes

10x10's: Back, Triceps, Abs & Cardio-Acceleration

• 40 Minutes

Day 9
Kick-Boxing: Strength & Cardio Training

• 60 minutes

10x10's: High-Intensity Interval Cardio (HIIT)

• 30 Minutes

Day 10
Glendale BootCamp: Strength & Cardio Training

• 60 minutes

10x10's: Full-Body Circuit

• 40 Minutes

Saturday Weigh In

I lost 2.2 lbs. this past week.  I am now at 155.8 lbs. ...come on 140's, I can do it!!!

I just loved this ...

video I discovered on Cassey's Blog so much that I had to share it will all my friends on my blog. 

Enjoy!!!

May Photo Challenge - Day 3

Something you wore today.

You know it's May when ...

Smart Cars come out to Play!

(Notice how this person color-coordinated, ...I just LOVE when things match.)

So, the other day ...

I was watching The Biggest Loser, not sure which episode as they are all pre-recorded in my house (don't like having to watch commercials).  Anyway, the brother was feeling angry and defeated because he didn't make it in to the top 2 at the weigh in with his sister.

The next day he was working out and he just couldn't let go of his disappointment and get his head in the game.  His coach came over and had a talk with him and during the conversation he mentioned three little words that really spoke to me.  He said, "trust the process."

I had been having a similar experience where I was feeling angry and defeated over not being able to make the changes I wanted in my body.  And, when I repeated those three words outloud a sense of peace and renewal came over me.  I realized that I was doing what I needed to be doing and that I just needed to TRUST the process and believe that I will achieve the results I am working towards.

Okay, I may not look like I just came home from the islands but I did get some "sandy" highlights.  : )     And, lots of layers!!!

May Photo Challenge - Day 2

Skyline

Ahh, spa day!

I am so excited, I'm leaving in an hour to go see Cori for a new cut, color and style!

I'm thinking, ...just back from the Caribbean look?

May Photo Challenge - Day 1

Peace

May Photo Challenge

May is my favorite month of the year and what
 better way to celebrate it than with pictures!!!

Fajita Lime Chicken

I marinated these overnight then grilled em up, ...and what can I say except OMG!!!

Ingredients:

1 1/2 lbs. chicken breast tenderloins
 1 tsp. chili powder
1 tsp. garlic powder

1 tsp. cumin

1 tsp. onion powder

1 sprig fresh cilantro
1 fresh lime (cut into wedges)

1/4 cup water

1/4 cup olive oil

Preparation:

1.)  Place ingredients in a large ziplock baggie, seal securely.

2.)  Place in the refrigerator for 2 hours or overnight, turning occasionally.

NOTE:  When adding the limes squeeze them so that the juice and pulp are added to the marinade then toss the limes into the baggie.

Procedure:

1.) Preheat grill pan on Medium-High heat.

2.)  Drain chicken tenderloins and add to pan.

3.) Grill for 5-6 minutes then turn pieces over and
grill on the other side for 5-6 minutes.

Eat & Enjoy!!!

Start your day with ...

Pink Grapefruit

It's packed with Vitamin C and it's a natural "fat" burner!

It's what's for dinner ...

Grilled Spicy Chicken tenders, Steamed Broccoli and Roasted Potatoes

Seriously, ...how could you get bored of this?

Saturday Weigh In

04-28-12: 158 lbs.

I lost 2.6 lbs. this week, ...yes, finally out of the 160's.

Grilled Garlicky Chicken Tenders

So simple, just chicken tenders with minced garlic and olive oil, ...YUM!!!

My very veggie sandwich

So tasty, ...

Lunch Special

Quick and Easy, ...just 6 ingredients!

If we believe, then ...

One Day Can Change Everything

By J. Johnson, picture courtesy of saintist April 26, 2012

Many choose to believe that just because they have experienced so much in their lifetime, and because their life is and has always been a certain life, that one day can't change everything. Though it is much easier to hold on to the past and who you used to be, we must all realize that with one moment we can create a new beginning for ourselves if it is truly inside of us to do so.

In life we are permitted to do whatever our own minds allow us to do, and we have to understand that everyday and in every waking second, we have a chance to start a new beginning, a chance to start with a clean slate and work towards the things that our most in our hearts.

Don't waste time worrying about yesterday, your past is your past and will always be so. Worry about the present, who you are now, and who you will eventually become, and live it!

Sometimes it's a good thing when we gain weight

I was feeling discouraged because my eating has been off and in two weeks I gained 3.4 lbs.  I felt myself slipping and didn't know how to turn it around.  I mean I know how, truly I KNOW how but something was making it so difficult. 

I knew the answer was simple, it was my food choices.  I had been doing sooooo good with only eating clean foods then something changed.  I really can't put my finger on the "one" thing or the "exact" thing that caused my eating habits to shift.  But, they did and I have been struggling to get back to clean eating.

My workouts have been great, I am committed to exercise and have been keeping up with my routines.

Last Saturday I went to UA BootCamp at 9:00 am then headed to Weight Watchers at 10:30 am for my weekly weigh in.  Just before I stepped on the scale the voices in my head said "whatever the number is on the scale"  it is going to motivate me to get on track and go to another exercise class or it's going to make me feel defeated and I'm heading straight to a restaurant, no holds barred.

So, as I stepped on the scale I announced that I would be up by 4 lbs. - 6 lbs.  I guess I was already feeling defeated and was ready to be validated for what I believed to be true.  She smiled at me and said no, you gained .02 lbs. 

WHAT???  Um, what???  No way!!!!  I really didn't believe her, ...I was SO sure that I had gained all those extra pounds that hearing point two put me into complete shock. 

Yes, I gained weight, but .02 felt like such a good thing.  This was just the push I needed to turn things around.  I felt so motivated and happy with my results.  As I walked out the door I recalled my choices just before the weigh in and I immediately choose to head straight over to an 11:00 am "kickboxing" class!

So, sometimes gaining weight can be a good thing, ...it really helped me to get back on track!

10x10 Challenge: Phase 1 (Food) Day 1-10

Food:

Breakfast:

• 1/2 pink grapefruit
• 1/4 cup oatmeal
• 1 walnut
• 24 oz. green tea w/H2O Booster

Snack:

• 1 medium apple
• 8 almonds
• 24 oz. green tea w/H2O Booster

Lunch:

• 2 slices Ezekial sprouted grain bread
• 1/2 cup spinach
• 1 cup alfalfa sprouts
• 1/4 medium avocado (sliced)
• 1 slice beefsteak tomato
• 1 tbl. mustard
• 24 oz. green tea w/H2O Booster

Snack:

• 8 celery sticks
• 1 tbl. almond butter
• 24 oz. water w/H2O Booster

Dinner:

• 6oz. grilled chicken breast
• 1/2 tsp. minced garlic
• 1 1/2 tsp. olive oil
• 1 cup broccoli
• 3 small new potatoes
• 24 oz. green tea

10x10 Challenge: Phase 1 (Food) Day 1-10 Sub-Protein for Snacks

Food:

Pre-workout:

• Protein Bar
• 24 oz. water

Breakfast:

• 1/2 pink grapefruit
• 1/4 cup oatmeal
• 1 walnut
• 24 oz. green tea w/H2O Booster

Lunch:

• 2 slices Ezekial sprouted grain bread
• 1/2 cup spinach
• 1 cup alfalfa sprouts
• 1/4 medium avocado (sliced)
• 1 slice beefsteak tomato
• 1 tbl. mustard
• 24 oz. green tea w/H2O Booster

Pre-workout:

• Protein Bar
• 24 oz. water w/H2O Booster

Dinner:

• 6oz. grilled chicken breast
• 1/2 tsp. minced garlic
• 1 1/2 tsp. olive oil
• 1 cup broccoli
• 3 small new potatoes
• 24 oz. green tea w/H2O Booster

10x10 Challenge

Program:  Jackie Warner, 10 Pounds in 10 Days
Challenge Duration:  10 days
Plan:  Phase 1
Short-term Goal:  To change my eating habits and only eat clean, healthy foods!!!
Long-term Goal:  To lose body fat and gain muscle.

Inspiration ...

So, I've discovered PiNTEREST and I am addicted. 

My latest post was about "Concrete & Iron" come check out my pins!

 

Concrete & Iron

Sometimes words just come to us ...

The back of my truck is filled with fitness equipment for my morning BootCamp sessions.  My fitness friends call my stash of gear "Betsy's Mobile Gym." Although it's clear and to the point, it is missing something that just says "me."

So, I got to thinking ...if I had my own gym what would I call it?

A few days went by and I was explaining to Kenny about a Saturday bootcamp class that I participated in a nearby fitness center.  There were mirrors on the wall in the room we worked out in, which I loved.  Our reflections provided lots of color and movement, I felt motivated.  But, the rest of the facility was lacking, it was very gray, hard, cold, ...well, just concrete and iron. 

Concrete and Iron.  OMG, ...that's it!!!

If I had my own gym, I would name it Concrete & Iron.  It would be filled with color, photo's, inspirational sayings, etc. ...you know, it would have to have a little sparkle!

Now, to work on a slogan, ...needs to be something that plays off of the name.  Hmmm, ...maybe, "where hard bodies are made" ?

Any ideas, I'd love to hear them, just leave me a comment below!

aMayzing 30 Day Challenge - Day 30

Wow!!!  This was a great challenge, I completed it without any cheats and learned more about my inner strength and determination.

In the end, my goal was to loose body fat and gain muscle.  I became friends with my scale again (although, our love/hate relationship hasn't changed) so I stepped on and the results showed my weight was up 1 lb.  The scale is only one way of measuring my progress, so I'm not discouraged as I feel with all my training it probably was up due to added muscle or water retention.

Over-all, I'm happy with my results and look forward to my next challenge.

aMayzing 30 Day Challenge - Day 6

February 22, 2012

BootCamp: Strength & Cardio Training

• 60 minutes

Move over ...

Move over Salt & Vinegar, ...there's a new taste in town!

aMayzing 30 Day Challenge - Day 5

February 21, 2012

Treadmill:  Run

• 70 minutes
• 5.50 miles
• 905 calories
• 5.0 mph
• 0 incline

aMayzing 30 Day Challenge - Day 4

February 20, 2012

BootCamp:  Strength & Cardio Training

• 60 minutes

Treadmill:  Interval Run-Incline/Run-Speed

• 83 minutes
• 6.17 miles
• 1005 calories
• 4.0/5.0/6.0 mph run
• 3 incline

Max'd Out Fitness:  Core & Cardio Training

• 60 Minutes

aMayzing 30 Day Challenge - Day 3

February 19, 2012

Treadmill:  Interval Run/Walk

• 75 minutes
• 4.17 miles
• 886 calories
• 4.0 mph run / 3.0 walk
• 10 incline

Scale, what scale?

Kenny loves to tease me, ...it's okay, scale, what scale?   Number 4, check!

See, I got this!!!

aMayzing 30 Day Challenge - Day 2

February 18, 2012

Treadmill:  Run

• 75 minutes
• 5.33 miles
• 865 calories
• 4.5 mph
• 0 incline

(Oh, and yes, I was tempted by the scale so Kenny grabbed it up and made it disappear.)

aMayzing 30 Day Challenge - Day 1

February 17, 2012

BootCamp:  Strength & Cardio Training

• 60 minutes

Treadmill:  Run

• 70 minutes
• 5.2 miles
• 860 calories
• 4.5 mph
• 0 incline

aMayzing 30 Day Challenge

February 17, 2012

Current weight:  157.0 lbs.
Measurements:  23"

I'm excited, I love being part of a challenge, because it is just that ..."challenging."

So, for the next 30 days, I will test my strength, endurance, pride, and most of all my belief in myself to achieve what I have set out to do.  Transform my body!

My aMayzing 30 Day Challenge!

My aMayzing 30 Day Challenge

Start Date:  February 17

End Date:  March 17

Rules:

1.)  Exercise 1 hour sessions daily for 30 days.

• Max'd Out 2X Week
• BootCamp 3X Week
• Running 4X Week

2.)  Eat Clean.

• Food for Fuel

3.)  Water.

• Drink 4 Nathan Bottles per day.

4.)     

 

• Skip the scale!

Are those really my legs?

Today while doing the "Evil Betsy's" during my morning BootCamp I couldn't help but look at my legs and think "are those really my legs?"

It's funny how much your body can change with exercise to the point that you don't even recognize it!  LoL

Drum roll ...

I am doing the happy dance today!

I just returned home from my Saturday morning Weight Watchers Weigh In and drum roll, ...  I lost 3.2 lbs. this week!  Okay, I need to mention that this was really a two week period since I missed last Satrday due to the ice, ...but I'm so excited because I learned that using up my 49 additional points and any activity points really does provide the real benefit!!!

On average I lost 3 times the weight I was loosing by "not" using them.  So, no more saving them like they are gold, ...just going to continue to eat healthy and use them as my body needs them!

What's the surprise ...

I've been getting a few emails asking about the "surprise" in my recipe called Tuna Salad Surprise. 

Well, there's not really a surprise, but, ...more of a "surprise factor."  You see, I really don't like the taste of tuna fish (or the smell) so for me to actually make and eat a recipe containing tuna fish ranks from challenging to impossible.

Staying true to this weeks "theme" of facing fears I took a tuna challenge and turned the impossible into not only possible but into something that is delicious and leaves you satisfied yet somehow wanting more! 

So, to answer the question about the surprise, ...it's tuna salad and the fact that I came up with a tuna recipe that I truly like was a huge "surprise" for me!

Raspberry Vanilla Protein Shake

Ingredients:

1 cup - Almond Milk

1/4 cup - Greek Yogurt (plain)

1 scoop - Designer Whey French Vanilla Protein Powder

1 cup - Red Raspberries

1 - banana

6 - ice cubes

Procedure:

Put all ingredients into a blender, whirl (blend until smooth) and Enjoy!!!

Additional Information:

• Weight Watchers Points Plus = 3 pts.

7 Ways to Pass Your Weight Loss Plateau

 

What to do when you hit the weight loss wall, and how to get over it.

One of the most common frustrations in weight loss is when all progress halts despite the fact that you are diligently following your plan. Such plateaus are predictable and explainable. Basal metabolic rate (BMR)—the energy required to keep the heart pumping, lungs expanding, kidneys filtering, and all other vital bodily functions going when the body is at rest—accounts for 60 to 70 percent of the calories you burn and depends, for the most part, on body mass. When weight loss occurs, body mass goes down; so does BMR.

Consider an example: You weigh 162 pounds and eat 1,900 calories a day. To lose a pound a week, you've got to cut between 500 and 600 calories per day. So you restrict yourself to 1,400 calories, and the weight comes off. But suddenly, after week six, the scale refuses to budge. This is because with the weight loss, your BMR has also declined (say, from 0.95 to 0.75 calories per minute), and where your body used to burn 1,368 calories per day, now it's using only 1,080. At this weight, there's also less of you to move around, so you burn fewer calories working out and waste fewer calories as heat. All in all, your daily calorie expenditure is now pretty close to what you're taking in. You've hit a new—and probably very annoying—equilibrium. Now that you know why it happens, here's what to do:

1. Hang in there.
You may feel stuck, but you're probably still losing weight—just not enough to register on the scale. But even dropping a third of a pound per week means that in a year, you'll be down a whole 17 pounds.

2. Avoid fuzzy math.
It's common to overestimate calories burned and underestimate calories eaten. Look for places where calories may hide—dressings, spreads, sauces, croutons, and condiments. Are you tasting a lot while cooking? Finishing what the kids leave on their plates? Absentmindedly grabbing handfuls of nuts, chips, or candy? You might try keeping a detailed food diary. Remember that for each pound you want to lose, you need to cut at least 3,500 calories—and if you don't want to eat less, to lose the same pound you'll have to add about ten extra hours of brisk walking or the equivalent.

3. Put up some resistance.
Increasing physical activity is particularly useful for moving beyond a plateau because exercise both uses calories and builds muscle. The more muscle you have, the higher your BMR, which is why working out with light weights or doing some kind of resistance training can be especially helpful. In fact, increasing your muscle mass as you lose body fat can compensate for the decline in BMR induced by weight loss.

4. Up your protein quotient.
There is some evidence that shifting fat and carbohydrate calories to protein calories may help preserve BMR during weight loss. But don't overdo it—20 percent of daily calories from protein is as high as you should go.

5. Shake it up.
Many fitness gurus claim that surprising your body with a change in diet, workout, or both can jostle you out of a weight loss rut. The science is pretty thin here, but the advice is reasonable because variety can keep you interested. Instead of constant dieting, you might try alternating calorie-cutting days, for example, with less-restrictive maintenance days. Switch to a new type of exercise. Alternate aerobic workouts with light weight training. A change may be just what you need to get the progress rolling again.

6. Recharge your drive:
If your motivation is flagging, write down all the reasons you originally wanted, and still want, to lose weight. Look at the list every day. Also let friends and family know what you're up to, and ask for their support.

7. Reconsider the skin you're in:
A plateau is an opportunity to reassess whether further weight loss is worth all the work it will take—and to reconsider whether you may, in truth, now be at a perfectly healthy weight and don't need to go any lower. If you do choose to stop where you are, turn your focus toward maintaining what you've achieved and keeping your body in good shape. Remember, eating well and being physically active are good for you. Do a little of both every day, and you will be a total success.

More Ways to Stay Healthy:

• 4 ways to spot a diet scam
• The top 10 rules for maintaining a healthy weight
• 25 superfoods to incorporate into your diet now

David L. Katz, MD, is a professor at Yale University School of Medicine and the author of The Way to Eat (Sourcebooks).

Printed from Oprah.com on Tuesday, January 24, 2012

© 2012 Harpo Productions, Inc. All Rights Reserved.

7 Ways to Pass Your Weight Loss Plateau

Oprah.com   |   From the August 2003 issue of O, The Oprah Magazine



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01/23/12

PointsPlus® Tracker entries


Monday, January 23, 2012

Morning
1  large banana(s)	0
1  item(s) ready-to-eat shredded wheat cereal	2
1  cup(s) Unsweetened Vanilla Almond Breeze®	1
1  serving(s) Capella New York Cheesecake Flavor Drops	0
Subtotal	3
Midday
2  slice(s) Organic Ezekiel 4:9 Low Sodium Sprouted Grain Bread	4
1  serving(s) Lipton Instant Soup, Spring Vegetable	1
1  Tuna Salad Surprise Sandwich	1
Subtotal	6
Evening
1  serving(s) Birds Eye Corn, Super Sweet	2
1  pattie(s) cooked 80% lean ground beef	6
2  cup(s) tossed salad without dressing	0
2 tbl.- Wishbone 1000 Island Salad Dressing - Quick-added food - Quick-added food	4
1/8 serving(s) Blue Diamond Almondmilk, Vanilla, Unsweetened	0
1  serving(s) Marzetti Croutons, Large Cut, Cheese & Garlic	1
1  serving(s) French's Mustard, Honey	0
1/4 serving(s) Heinz Tomato Ketchup	0
2  tsp olive oil	2
Subtotal	15
Anytime
1 - Nature Valley Protein Bar (PBC) - Quick-added food - Quick-added food - Quick-added food - Quick-added food	5
2  large whole hard-boiled egg(s)	4
1  cup(s) cherries	0
1  serving(s) Weight Watchers Sorbet & Ice Cream Bars, Giant Wildberry & Orange	3
1  cup(s) fresh blueberries	0
1  serving(s) Nature Valley Granola Bars, Crunchy, Oats 'N Honey	5
Subtotal	17
Food PointsPlus values total used	41
Food PointsPlus values remaining	0
Activity
BootCamp - Activity I created	11
Activity PointsPlus values earned	11
Check off these important items daily:
Liquids          Milk & Milk Products     Fruit & vegetables          Multivitamin/Mineral   Healthy Oil     Activity

Notes

 

© 2012 Weight Watchers International, Inc. © 2012 WeightWatchers.com, Inc. All rights reserved. WEIGHT WATCHERS and PointsPlus® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.