Monday, November 2, 2009

Weigh In #20: Just One Thing

Mrs.
Starting weight: 152 pounds
Goal weight: 130 pounds
Current weight: 166.2 pounds
Pounds lost (gained) this week: .2 pounds gained
Total pounds lost (gained): (14.2)
Pounds left to lose: 36.2
Workouts: (1) Zumba class, 1 kickboxing class

Yes, I gained this week. But at some point this week my weight was higher, so I'm glad I only showed a .2 gain this morning. Surprisingly, I haven't had much Halloween candy.

So last time I blogged I was gung-ho about eating only fruits and vegetables. For a couple days, it was great and I felt great. But with all things, I fell off the wagon pretty quickly and went back to my normal crap eating and drinking soda.

Then I read a blog post on the Harvard Business Publishing site about changing just one thing. The author, Peter Bregman, lost 18 pounds by changing just one thing about his lifestyle. Of course it was a big one - he cut out all sugar. But that's all he did. He advocates changing just one thing. You are to figure out what "one thing" would give you the most bang for your buck, and do it - don't change anything else. Put ALL your focus on the one thing.

Now, cutting out sugar would be HUGE. But I tend to rebel with deprivation, so I think that's too much for me. I've decided my one thing would be my regular sodas. Each one has a couple hundred calories, and I have a couple a day, so I think that it should have an impact.

So, I'm cutting out soda. So far this morning I have been drinking orange-flavored seltzer, and it is an adequate substitute.

So that's my one thing. However, it's really two things.

At 5am this morning, I got up and went running on my treadmill.

Not far. I want to start small so I can actually turn this into a habit. I warmed up walking for 5 minutes, ran for 10, and walked to cool down for 5. So 20 minutes total, about 1.25 mi. Then some stretching afterwards. It felt good, I worked up a sweat. So now I want to make a habit of doing it every day. (And eventually run a little longer and faster).

Getting up early to run while the rest of the house sleeps ensures I get a workout in no matter how busy or crazy my day gets. That's been my issue - consistency - I have good intentions, then life happens - meetings, doctor appointments, onset of laziness, etc, which throw off my plans. Then a day goes by without a workout, and then 2 days, 3 days, etc. . . then yet another weigh in with disappointing results.

So, the plan is: Cut out soda, run 20 minutes every day. Can I do it daily until next weigh in? Tune in next week to find out!

Wednesday, October 7, 2009

Weigh In # 19: *&@#!!!!

Mrs.
Starting weight: 152 pounds
Goal weight: 130 pounds
Current weight: 166 pounds
Pounds lost (gained) this week: 1.8 pounds gained
Total pounds lost (gained): (14)
Pounds left to lose: 36
Workouts: (3) Zumba classes, (2) 30 minute run/walk intervals

Crap! The darn creep keeps creeping. I need a jump start. I need inspiration.

I need to STOP EATING CRAP AND DRINKING SODA! RIGHT NOW!

So I've got the exercise thing down. I'm not the most consistent, but I do what I can. I enjoy it, it does wonders for my stress level, and it helps me sleep better at night. I'm averaging 4-5 days a week. Not bad.

So DARN IT, now I need to focus on eating habits. I need a jump start, something drastic. I pored over my current self help books (Fight Fat After Forty, and The Psychology of Weight Loss) and I've decided to do a fast. No, not that crazy maple syrup/lemonade/cayenne pepper thing. I'll never do that again! No, not a liquid diet.

I'm going to eat only fruits and vegetables, and drink only water. As much as I want, whenever I want. And see how long I can keep it up. I figure I'll cheat occasionally, but even so I'll still be better off than if I kept the status quo of eating mostly crap and drinking fountain Cokes all day long.

I've started today, except for breakfast (eggs, a biscuit with butter, and a large fountain Coke. See - crap!). I did an awesome Kickboxing class today (thanks Steph!). I loaded my plate with veggies (hot and cold) from the lunch buffets at work, and pulled out my 32 oz. Weight Watchers cup and drank a full one of water.

My books say you should drink 8 ounces of water for every 14-20 pounds of body weight. In my case that would be 64-94 ounces of water. Wow, that's a lot. I'll have to work up to it.

The books also say to buy a juicer and juice your own fruits and vegetables. I took a look at juicers online, and they are kind of pricey. My fridge is already loaded with some low-sodium cans of V8, so I think I'll use that up while I ponder getting a juicer.

I'm excited. I'm hoping this feels great and I'm not hungry all the time. I'm hoping to post some positive results come next Monday!

Monday, September 21, 2009

Weigh In #18: One Step Forward, Two Steps Back

Got off track on the 5k training (1 for 4). Getting back on track today.

This weekend was disastrous with eating. Just one example: we went out to eat last night to celebrate a big achiemevement Mr. had at work. He asked me my preference in restaurants, and I said wanted one with some healthy options.

The restaurant did have a variety of options, many of them healthy. I then proceeded to order BEEF NACHOS with a LARGE fountain Coke. And when the waitress asked me if I wanted my drink refilled, I said YES. Sigh.

This morning, while reading my new book, Fighting Fat After Forty, a passage really spoke to me. On page 217, it said:

"Your family and friends are the genuine treasures in life. You, in turn, are their greatest gift. Take care of your gift to them by acknowledging that your body needs care and attention.

Exercise is not about trudging to your workout, getting sore muscles, rushing around the gym. It's about moving your body every day, and leading a healthy, balanced, enjoyable life. And honoring the really important priorities in your life."

Good stuff, right? Now here's where it gets REALLY GOOD:

"If you neglect yourself, if you don't exercise, if you continue to eat self-destructively, you will not only shorten your life, but you will also bring sadness to your loved ones."

Wow. Now that's something to print out and post on the bathroom mirror, fridge, and computer monitor. Thank you, Dr. Pamela Peeke.

Well, here's the weigh-in, another disappointment.

Mrs.
Starting weight: 152 pounds
Goal weight: 130 pounds
Current weight: 164.2
Pounds lost (gained) this week: 1 pounds gained
Total pounds lost (gained): (12.2)
Pounds left to lose: 34.2
Workouts: 1 Zumba class, 1 walk/run, 2 "P.M. Yoga" video sessions

Monday, September 14, 2009

Weigh In #17: 5k, here we come

I'm back in workout mode. I successfully completed the first week of 5k training. It's not THAT much of an accomplishment, because it was just 4 days of 30 minute walks. Not very hard. But I was determined to stick to it.

THIS week we start the actual running. I'm trying to be very disciplined and finish out this plan. Discipline is not something that comes easily to me - maybe my parents should have sent me to military school.

Mr. decided to do the 5k training program with me. He did the first two days of walks, then he hurt his back and was out of commission for a few days. He is going to start the program over again this week.

Even though I'm back in workout mode, no weight loss. In fact, weight gain. Yeah, it sucks, big time.

I started reading a new book, Fight Fat After Forty: The Revolutionary Three-Pronged Approach That Will Break Your Stress-Fat Cycle and Make You Healthy, Fit, and Trim for Life by Pamela Peeke, M.D.

It's one of those books where as I'm reading it, I feel like the author is speaking SPECIFICALLY TO ME.

Mind you, I'm not yet 40, but close enough. And I've got stress fat galore. I'm working my way through the book and once I become clear on the plan, I'll implement it (and of course let you know more about it).

So far, what I've gleaned is that you've got to exercise regularly, do your best to deal with stress in your life, watch portions, up fruits and vegetables, and not eat complex carbs for dinner most nights.

Not rocket science, I've heard all those things before.

But in the book Dr. Peeke really breaks down physiologically what happens to a woman's body with age . . . and scientifically why we need more activity and less calories as we get older.

The message that's really stuck with me is that eating healthy and exercising is not just to get and stay thin- in your forties and beyond, it's more important to do these things in order to AVOID DISEASE so that you may live for a very long time. I want to live to be at my grandchildrens' weddings and beyond!

I've already started trying to reduce stress by upping my yoga sessions this week. And I've been bringing grapes to work to snack on in the afternoon rather than hitting up the candy and cookies that are always floating around the office.

So here goes:

Mrs.

Starting weight: 152 pounds

Goal weight: 130 pounds

Current weight: 163.2

Pounds lost (gained) this week: 2 pounds gained

Total pounds lost (gained): (11.2)

Pounds left to lose: 33.2

Workouts: 1 Zumba class, 4 days of 30 minute walks, 4 "P.M. Yoga" video sessions


Mr.

Starting weight: 245 pounds

Goal weight: 185 pounds

Current weight: 238

Pounds lost (gained) this week: (unknown)

Total pounds lost: 7

Pounds left to lose: 45

Workouts: 2 - 30 minute walks

Tuesday, September 1, 2009

Weigh In #16: Vacation happens

We were on vacation last week. We didn't go too nuts with eating, and I only had a few sodas over the course of a week. I did have ice cream a couple times though.

2 pounds gained is not too bad, I think. Back on the wagon now. I went to Zumba class yesterday and also walked on the treadmill for 20 min last night.

I'm starting a "Couch to 5k" training program in anticipation of running another 5k with Diva in November. It's will be my 3rd 5k since May, so I'm not exactly starting from the couch, but I hadn't previously trained for them and have paid for it the next few days after the races.

Mr. said he wanted to do the program too. But when I reminded him to walk his 20 minutes last night, he pretended not to hear me and kept watching TV.

So I'm going to hopefully stick to this 5k training program in addition to my exercise classes, and hope that it jump starts my weight loss. I'll post more details about the program soon.

Mrs.

Starting weight: 152 pounds
Goal weight: 130 pounds

Current weight: 161.2
Pounds lost (gained) this week: 2 pounds gained

Total pounds lost (gained): (9.2)
Pounds left to lose: 31.2

Workouts: chasing 3 kids around the beach and pool, daily. Several bike rides & walks on the beach.

Mr.

Starting weight: 245 pounds
Goal weight: 185 pounds

Current weight: ?
Pounds lost (gained) this week:

Total pounds lost: 15
Pounds left to lose: 45

Workouts: chasing 3 kids around the beach and pool, daily. Several bike rides & walks.

Tuesday, August 11, 2009

Weigh In #15: Back in the Saddle!

Success this week, but not without its challenges! (My birthday was on Sunday, and darn it, I ate cake. Reese's Peanut Butter Ice Cream Cake, from Friendly's. It was worth it!) Mr. in particular had a great week. With virtually no workouts, I may add (grrr....). He can drop weight, seemingly, by just thinking about it. Wish it was that easy for me!

Mrs.

Starting weight: 152 pounds
Goal weight: 130 pounds

Current weight: 159.2 pounds
Pounds lost (gained) this week: 3 pounds lost, yay!

Total pounds lost (gained): (7.2)
Pounds left to lose: 29.2

Workouts: 5 (1 Zumba class, 1 Kickboxing class, 3 one-mile speed walks around my very hilly neighborhood)

Mr.

Starting weight: 245 pounds
Goal weight: 185 pounds

Current weight: 230 pounds
Pounds lost (gained) this week: 8

Total pounds lost: 15
Pounds left to lose: 45

Workouts: some yardwork on Sunday in 95 degree heat.

Monday, August 3, 2009

Weigh In #14: Starting today, back on track!

Ouch, getting on the scale this morning hurt. It was BAD. Lots of excess over the weekend from beer drinking at the Elton John/Billy Joel concert (which was excellent!). Going on vacation exactly 18 days from now . . . . would like to get down to 150 by then - yes, I know that's a lofty goal.


Mrs.
Starting weight: 152 pounds
Goal weight: 130 pounds

Current weight: 162.2 pounds
Pounds lost (gained) this week: (n/a, last weigh in May 11)

Total pounds lost (gained): (10.2)
Pounds left to lose: 32.2

Workouts: 3 (Zumba, 2 one-mile speed walks)

Mr. (yes he's back! Yay!)
Starting weight: 245 pounds
Goal weight: 185 pounds

Current weight: 238 pounds
Pounds lost (gained) this week: (n/a, last weigh in was April 6)

Total pounds lost: 7
Pounds left to lose: 53

Workouts: (1) one-mile speed walk

Friday, July 31, 2009

I'm Back!

OK, I have been avoiding this blog like the plague. If you are still out there, thanks for checking in. I'm back!

I've been gone because I have been REALLY good at coming up with all kinds of rationalizations about my diet and exercise (or lack thereof) and why I have nothing of interest to blog about.

Well, here's something interesting: My weight has been creeping up again, to around 160 pounds. Completely unacceptable to me. SO depressing and frustrating to me that I've done nothing but GAIN weight since I started this blog.

Yet, I have been exercising regularly (not quite as consistently as I'd like, but at least a couple times a week at minimum). I've been doing Zumba, kickboxing, and step classes, which I really enjoy. I've been jogging every now and then (I've run two 5k's since April) and do workout DVD's (P.M. Yoga, Slim In Six, Zumba, Weight Loss Yoga) at home when I can. And we've been on vacation. Taking 3 kids to the beach every day is like exercising all day long.

Exercise has become essential to me in managing my stress level, and it makes me happier. Plus, it have given me quality time with my daughter - I've run both the 5k's with her, and it was more enjoyable than I'd have ever imagined. She's 9, and as she grows older, I know she'll want to spend less and less time with me - but maybe we can continue to do fun and healthy activities such as this that we both enjoy.

So, you may be thinking, what's the problem? Why is my weight continuing to do the slow creep upwards?

Simple answer: I eat too much and drink too much soda. I have yet to find an eating plan that works and is sustainable for me. I like to eat, I don't like any kind of deprivation, and have a strong addiction to regular soda.

Soon after my last post about Suzanne Somers, which was working for me at the time, I decided to stop it after a follow up visit to the Dr. revealed I had more kidney stones (which we thought was just a pregnancy thing last year). They are just waiting for their time to move. Uh-oh. Dr. C told me to avoid dark sodas, teas, and any high protein-low carb diets. since my stones are calcium oxalate and may be caused by some things in my diet. Bye-bye, Suzanne.

I haven't had any tea since that appointment (I used to drink hot tea in the morning, iced tea at night). But dark soda? Less success here. I definitely haven't been drinking as much of it, but I still gotta have it. And regular soda too, not diet. I hate diet soda's taste, and aspartame gives me blinding headaches.

I know my soda consumption is one of my biggest issues. It seems to be, for me, similar to any other addiction - I give it up, it's all good for a while, and then one day I say, I'll just have one," and so I do. And then I slide back down the slippery slope into drinking them every day. Repeat cycle, over and over again.

I've stopped drinking soda in restaurants. My motivation is two fold - health and money. Seriously, if most of your family orders water with dinner, you'll save almost $10. And feel less full at the end of the meal. Works for me.

I stopped buying soda at the grocery store, so it does not exist in my home. Easy to avoid if it's not there. I drink water or 4C Lemonade with Splenda (delicious).

So what's the problem? Work. They have fountain sodas there. Fountain sodas, to me, taste much better than cans or bottles. I bring in bottles of flavored seltzer to drink instead, but it never lasts. Like some people need their coffee in the a.m., I need my large fountain Coke. I try to only have one a day, but it's a 20 ounce cup, and if I'm careful, I can make that last through lunch.

So what's the solution? I have no idea. Maybe another attack of kidney stones will be the last straw. I hope it doesn't get to that. But I've gotta stop drinking soda, I know. Just that one thing will likely make a huge difference. Does anyone out there have any suggestions?

Back to work here. I'll weigh in on Monday.

Mrs. *

*As for why this doesn't say Mr. as well, he's so far off the wagon, I don't know if he'll be back, but I have hope. He is slowly creeping upward as well, just finished a huge project at work, so maybe he'll come back.

Monday, May 11, 2009

Weigh In #13: Progress, FINALLY!

Mrs.

Starting weight: 152 pounds
Current weight: 154.8 pounds
Pounds lost (gained) this week: 4.2 lost!!
Total pounds lost (gained): (2.8)
Pounds left to lose: 22
Workouts: 3 (Zumba, kickboxing, weights)

Seeing results from the Suzanne Somers diet...and I actually like eating this way. I feel satisfied and not deprived. I counted 4.2 pounds lost because last Wednesday, before I started Somersizing, I weighed (gulp) 159. Hoping I can stick with it and melt away at least 22 more pounds....hopefully at least 10-15 before my June vacation.....

Friday, May 8, 2009

Crunch Time

OK, so that Tracy Anderson diet didn't last long. Turns out it was only about 600-800 calories a day, and so I was so hungry on it I almost gobbled up all the papers sitting on my desk one day. And excessive hunger just leads me to binge when I get home (very, very bad).

So, on to something new. Or, on to something previously tried and liked (and it worked!), but abandoned due to pure laziness and lack of motivation.

Suzanne Somers.

That's right. That Thighmaster, Home Shopping Network, Chrissy-from-Threes' Company blonde chick. She has developed a food-combining method called Somersizing. I own all the Somersizing books and have done it before. And liked it.

What I liked about it: great recipes, great food, and you can eat until you are satisfied and comfortably full. It's also easier to eat in restaurants. Once you get going, the pounds melt away quickly and you don't feel like you are being deprived.

What I didn't like about it: It involves a lot of cooking, which I enjoy, but it takes time, and fresh ingredients, which means frequent trips to the store and lots of cash. It also involves planning ahead to ensure you have the right ingredients at the right time. Ugh. Sometimes the food combining rules become a little unwieldy (especially at a family gathering where there are tons of foods that break the rules).

I am going to do it for the month of May and first week of June in order to prep for a vacation in June. I'm hoping to drop at least 10 pounds (although I could stand to lose 20-30)

Here are the Somersizing rules:
  • Eliminate sugar, white flour, and funky foods (processed, fried foods, foods high in starch, or anything that can't be classified as (1) Protein or fat or (2) Carb or (3) low starch veggie or fruit)
  • No sugar, caffeine, alcohol
  • Eat proteins/fats with veggies (no carbs)
  • Eat carbs with veggies (but no fat)
  • Carbs should be whole wheat (pasta, bread, bagels, etc.)
  • Eat fruit alone or on an empty stomach
  • Do not skip meals. Eat until satisfied and comfortably full

So, you can eat proteins/fats with veggies (think steak and salad, seafood and veggies, full fat salad dressings, as long as they don't have any added sugar)

And carbs with no fat (whole wheat bagel with fat free cream cheese, Grape Nuts cereal with nonfat milk, whole wheat tortillas with veggies and fat-free cheese) Suzanne recommends eating the carbs in the a.m. so you have all day to burn them off. While it is easier to eat Protein/Fat/Veggies meals all the time, you do need to get the carbs in - they are a good source of fiber.

So, as an example, yesterday I had:
Breakfast: Grape Nuts cereal with nonfat milk
Lunch: Salad bar veggies with oil and vinegar, 1 piece of roast turkey (no gravy!)
Dinner: Piece of grilled chicken with steamed broccoli

and today I've had:
Breakfast: veggie omelet with swiss cheese & bacon (Pro/Fats & veggies)
Lunch : salad with grilled shrimp, scallops and calamari, saffron vinaigrette dressing (Pro/Fats & veggies)

I've also gone cold turkey off the fountain Cokes. I'm drinking flavored seltzer water instead (0 calories, 0 sugar). I hope I develop a taste for it.

Tonight will be a challenge. We go right from work to my son's T-ball game, where there is a concession stand offering hot dogs and pizza. This is where the thinking ahead comes into play, and I'm not good at it. A soft pretzel would be a fat-free choice but not whole wheat.

I do enjoy eating this way. I don't feel bloated, feel satisfed after a meal, and at the appropriate time, hungry for the next one. I don't feel tired or sluggish in the afternoon. And, weighing myself this morning, I looked to be down about a pound and a half. (Could be just water weight though!)

I'll weigh back in on Monday, hopefully with results.

Monday, April 20, 2009

Enough is Enough!

Just 6 weeks or so til summer. We are sick of seeing little to no results. We are going on a drastic diet. For at least the next week anyway. Six weeks seems overwhelming, so I'm going to take it one week at a time. If this week works out well, then I'll continue.

I've chosen a plan by Tracy Anderson, who trains Madonna and Gwyneth Paltrow. If it's good enough for them, it's certainly good enough for me! I would LOVE to lose 20 pounds in 6 weeks! I missed Sunday's menu as I didn't get to the grocery store til late afternoon, so I started on Monday's menu. So far, so good! The challenge is that it is my daughter's birthday tonight, and Mr., the baker extraordinaire, has made some amazing cupcakes. I'll do my best to resist or just have a bite or two.

Just for measure, my starting point is the same as last weigh in: 157 pounds. I'll see you next Monday with hopefully some RESULTS!

The following plan was posted last year in US Weekly

Madonna's Trainer: How to Lose 20 Pounds in 6 Weeks

Two pounds a week is the typically advised weight loss, but pro Tracy Anderson says she has worked out a way to safely shed even faster!

“It’s perfectly healthy,” the former dancer, 33, tells Us of her plan. And the results of her regime speak for themselves in the super-fit physiques of clients Gwyneth Paltrow and Madonna, not to mention her own transformation (the 5-foot mom dropped from 140 to 95 pounds).

“My formula works on everyone as long as they’re consistent,” says the trainer, who has a studio in L.A. She developed her signature strategy, to shape any body into a “teeny-tiny dancer type,” after testing 100 women for five years independently (because “the government isn’t going to fund seeing if you can get a Victoria’s Secret butt out of any woman!”).

The key, she says, is to constantly change the routine. Her students log six two-hour sessions weekly, dancing and hitting the Hybrid Body Reformer (a pulley-system machine available only in her studio, but not necessary to this plan). Promises Anderson, “You’ll keep the weight off!”

The Diet
This short-term diet “ensures you lose between 3 and 5 pounds a week,” says Anderson. The diet bans processed food, dairy and all spices (“They’re bloating and upset your digestive system, which causes you to store fat”), oil and sauces (“They’re just added calories”), discourages drinking alcohol or caffeine (sip 1.5 to 3 liters of water daily instead) and prescribes one serving of whole-grain carbs a day. Once you’re at your target weight, adopt a healthy but less restrictive diet.

Below are three weeks’ worth of menus. You can follow as is, or mix and match complete days’ menus to your liking.

WEEK ONE
Sunday
Breakfast - 1 cup Kashi cereal, with ½ cup plain — or vanilla — nonfat rice milk
Lunch - 3 oz grilled chicken breast — or fresh turkey breast (no deli meat!) — with ½ cup each of chopped cucumber and tomatoes
Snack - 1 cup mixed berries (try raspberries, blackberries and blueberries)
Dinner - 1 cup organic pasta with ½ cup steamed spinach

Monday
Breakfast - 1 cup Kashi cereal, with ½ cup plain—or vanilla—nonfat rice milk
Lunch - 2 hardboiled eggs with ½ cup each of baby carrots and cherry tomatoes
Dinner - 3 to 5 oz grilled sea bass with ½ cup steamed spinach

Tuesday
Breakfast - 1 cup steel-cut oatmeal made with water and ½ cup fresh blueberries
Lunch - 3 oz grilled chicken breast — or fresh turkey breast (no deli meat!) — with ½ cup each of chopped cucumber and tomatoes
Snack - 1 cup mixed berries (try raspberries, blueberries or red grapes)
Dinner - 3 to 5 oz grilled salmon with ½ cup steamed broccoli

Wednesday
Breakfast - 1 cup Kashi cereal, with ½ cup plain — or vanilla — nonfat rice milk
Lunch - ½ cup each of fresh spinach, beet root, tomatoes and cucumbers, with 2 tsp tahini
Snack - 1 snack cup of sugar-free Jell-O
Dinner - 3 to 5 oz grilled chicken breast with ½ cup steamed spinach

Thursday
Breakfast - 1 cup Kashi cereal, with ½ cup plain — or vanilla — nonfat rice milk
Lunch - 2 hard-boiled eggs with 4 to 5 celery sticks and 4 to 5 carrot sticks
Dinner - 1 cup penne pasta with ½ cup each of steamed spinach and chopped steamed tomatoes

Friday
Breakfast - 1 cup Kashi cereal, with ½ cup plain — or vanilla — nonfat rice milk
Lunch - 3 oz fresh turkey breast with ¼ cup each of cucumbers, alfalfa sprouts and beets, plus 1 slice whole-grain bread
Snack - 1 cup fresh strawberries
Dinner - 3 to 5 oz grilled sea bass with ½ cup steamed fresh green beans

Saturday
Breakfast - 2 poached eggs with 3 slices veggie bacon
Lunch - 1 whole-grain wrap with ¼ cup of chopped avocado and ½ cup each of chopped cucumber and tomatoes
Snack - 10 to 15 red grapes
Dinner - 3 to 5 oz grilled chicken breast with ½ cup steamed spinach

The Workout
While following this plan six times a week, use 3-pound weights, max. Anderson explains, “It’ll get you to your tiniest, tightest point without overdeveloping muscles.” Get video footage of the workout at tracyandersonmethod.com.

WEEK 1
Make a 20-minute iPod playlist and do a different cardio activity (treadmill sprints, jumping rope, running on a trampoline) for each song. Switching activities will keep any one group of muscles from bulking up. “You should be dripping sweat and taking very few breaks,” she advises.

Get crunching!

Do these three moves on a mat:
1. Lie flat on back, legs straight, then bend legs and pull to chest, feeling exertion in abs (50 reps).

2. With legs at 90-degree angle, do 50 crunches.

3. Lie with legs straight, feet apart. As you slightly lift one foot, crunch straight up and down; return foot to floor and lift the other while crunching. Do 60 times, each side.

Tone
Do 100 reps each, or 200 for moves that alternate sides:

1. With feet shoulder-width apart, hold arms out in a T and rotate palms from -facing floor to ceiling.

2. In same stance, bend one wrist and pull across body, arm straight, in a smacking motion across your body. Alternate arms.

3. Then, with arms straight behind you, palms to-gether, snap your wrists from side to side.

4. Hold a 3-pound weight above your head with elbow bent at a 90-degree angle. Then lift weight straight over head. Do all reps on one side, then switch arms.

5. With weight in hand, hold one arm out in a T, bend at elbow to cover eyes, then straighten, keeping arm lifted. Do all reps on one arm; switch.

6. Do grand pliƩs: Stand with feet -shoulder-width apart, toes pointing out. With hands on hips and back straight, slowly bend knees until thighs are parallel to floor.

WEEKS 2–6
Increase cardio 10 minutes each week, so by week six, you’re up to 60 minutes daily, plus toning exercises.

Monday, April 6, 2009

Weigh In #12: Maintaining the Status Quo

Mrs.
Starting weight: 152 pounds
Current weight: 157 pounds
Pounds lost (gained) this week: 0
Total pounds lost (gained): (5)
Pounds left to lose: 27
Workouts: 5!!!

Mr.
Starting weight: 245 pounds
Current weight: 234 pounds
Pounds lost (gained) this week: 0
Total pounds lost: 11
Pounds left to lose: 54
Workouts: 2

So we both stayed flat this week. A little disappointing, but I'm glad I didn't gain. I may not be losing pounds on the scale but I am noticing that my clothes fit differently (better)...so hopefully I am converting fat to muscle!

Here are the workouts I did this week:
Monday: treadmill intervals
Tuesday: treadmill/weights/abs
Wednesday: kickboxing boot-camp type class (kicked my butt!)
Thursday: took the day off, WAY sore from kickboxing
Friday: treadmill/weights/abs
Saturday: Zumba class for an HOUR - way hard but awesome
Sunday: No formal exercise, but housecleaning and outside work day long

Monday, March 23, 2009

Progress!

Mrs.
Starting weight: 152 pounds
Current weight: 157 pounds
Pounds lost (gained) this week: 2!
Total pounds lost (gained): (5)
Pounds left to lose: 27
Workouts: 5!!!


Mr.
Starting weight: 245 pounds
Current weight: 234 pounds
Pounds lost (gained) this week: 2
Total pounds lost: 11
Pounds left to lose: 54
Workouts: 2

The momentum continues. I am in the habit of working out daily now and feel guilty if I don't. We are slowly changing our eating habits as well....making better choices and EATING LESS!

Monday, March 16, 2009

Hard Work, No Results

Mrs.
Starting weight: 152 pounds
Current weight: 159 pounds
Pounds lost (gained) this week: (4)
Total pounds lost (gained): (7)
Pounds left to lose: 29
Workouts: 5!!!

Mr.
Starting weight: 245 pounds
Current weight: 236 pounds
Pounds lost (gained) this week: (1)
Total pounds lost: 9
Pounds left to lose: 56
Workouts: 2

I continue to gain. I worked so hard last week - Zumba twice, did my weight lifting workout 3 days, and did cardio for the other days. It felt great. Did not do so hot with eating, however. I will not give up, however. Hopefully next week will be good news.

Monday, March 9, 2009

Back on track....

Mrs.
Starting weight: 152 pounds
Current weight: 155.4 pounds
Pounds lost (gained) this week: (.7)
Total pounds lost (gained): (3.4)
Pounds left to lose: 25.1
Workouts: 4!!!

Mr.
Starting weight: 245 pounds
Current weight: 235 pounds
Pounds lost (gained) this week: 5 pounds
Total pounds lost: 10
Pounds left to lose: 55
Workouts: 2

I know, it's showing I've gained. But I've really lost. My weight crept up to the 158-9 range, and I was too ashamed to weigh in. But I've been working out religiously over the past 3 weeks, and trying to do better with eating, and it shows - I've lost a few pounds.

So now I'm within spitting distance of my starting point. That's progress!

I am motivated to keep going. I've been doing ZUMBA classes (SO fun!), intervals on the treadmill, a weight circuit program (all at the gym at work), and at least one workout over the weekend. I keep thinking of our vacation in June and how I want to feel good in a bathing suit by then - it's totally do-able.

Monday, February 2, 2009

Trainer-to-the-Stars Jackie Warner's fitness tips

In Family Circle magazine, I read about a walk/run regiment touted by Jackie Warner, trainer to the rich-and-famous. She says this workout, which she recommends to all her clients, should be done at least 3 times a week for 20 minutes at a time, and she claims you will drop weight even if you don't change your eating habits.

The Family Circle blurb had more details, but I think it got prematurely put in the recycle bin. However, I went to Jackie's site and found this:

Jackie Warner's walk/run interval workout:

  • Raise ramp to maximum uphill and slow walk (almost a lunge) for 2 minutes.
  • Lower the ramp and run for 2 minutes.
  • Walk for 1 minute to catch your breath
  • Repeat 3 more times (equals a 20 minute session).

    I tried this at the gym on Saturday, and it kicked my butt! I am not a runner, but the running was much easier than walking on the treadmill at the maximum uphill. And doing the intervals makes the time go so fast - 20 minutes was up before I knew it. I am going to keep doing this, along with my weight loss yoga DVD, and hopefully I'll see some results.

    Check out Jackie's page - she listed a bunch more fitness tips here.

  • Weigh In #8: Who are we kidding?

    Mrs.
    Starting weight: 152 pounds
    Current weight: 154.7 pounds
    Pounds lost (gained) this week: (2.7)
    Total pounds lost: (2.7)
    Pounds left to lose: 24.7
    Workouts: 3

    Mr.
    Starting weight: 245 pounds
    Current weight: 240 pounds
    Pounds lost (gained) this week: (2) pounds
    Total pounds lost: 5
    Pounds left to lose: 60
    Workouts: 0

    (Mrs.) Well, I gained big time this week. I feel awful about it. My eating habits stink right now, and it seems so difficult to stop it. I did work out a few times - doing the weight loss yoga video and hitting both gyms I belong to - at work and at home. Working out felt great. I tried to stop drinking fountain coke at work by bringing big bottles of flavored seltzer. (That also worked out OK).

    But, the kids got report cards on Friday, and they both did REALLY well, so we went out for ice cream, and Mr. and I partook as well. I had a huge chocolate shake, and french fries (to dip in the shake, of course!) Then, the Superbowl. I made spareribs in the Crock-Pot, and had lots of other munchies as well. Mr. took a look at my grocery list yesterday and said it was all crap. He was right.

    Really, what are we thinking? Do we think that the pounds will just melt off as we sit on the couch watching football eating cheese popcorn and Oreos? Memorial Day is only 112 days away. We need to be bathing suit ready by then!

    On a positive note, I did make small steps with the exercise and less fountain Coke drinking. I'm thinking I might try to make a couple of small changes each week instead of trying to drastically diet. I'm hoping that when all these small changes are added up, it will mean RESULTS.

    Today I'm trying a Zumba class at work with a friend. I've never done Zumba before. I believe it is a kind of Latin dance type of exercise class. I'm sure it will look very humorous to see me try to salsa or something - a dancer I'm not. But it looks like fun and I've been wanting to try it for a while, so we'll see how that goes.

    So this week, my small steps are: continuing my small steps from last week, trying the exercise classes at work (I've never done that before, I've always just used the treadmill) and just getting eggs in the morning, no breakfast meat.

    Have a great week!

    Tuesday, January 27, 2009

    Review: Biggest Loser Weight Loss Yoga DVD

    Right around the holidays I purchased the Biggest Loser: Weight Loss Yoga DVD at Borders. It costs around $12. I love yoga, and I was intrigued by the claim that you can actually lose weight doing yoga. Mr. is a skeptic. I think he thinks yoga is for wimps - it's just a little stretching, so how can that help you lose weight?

    The liner notes assure you pound-shedding results from use over just 6-8 weeks. They say you will gain balance and strength as you lengthen and lean your entire body. That would work for me!

    The DVD has a user friendly menu; you can pick from the following options:
    • Warm up (5 min)
    • Level 1 (20 min)
    • Level 2 (15 min)
    • Level 3 (10 min)
    • Cool down (5 minutes)

    And there's even a music-only option (as apposed to music and instruction from trainer Bob from the TV show). I like being able to choose the options for the entire workout in the beginning, rather than reaching for the remote control to choose the next segment.

    I did this DVD for the first time this weekend. I sat our 5-month old in her swing while I did it, she giggled throughout the workout as she watched me. I'm sure I did look pretty funny doing it. I chose the Warm up, Level 1, and Cool down, so it was a full 30 minutes.

    It was HARD, but not so hard that I couldn't do it. My legs felt like jello afterwards, and I was sweating. Yes, sweating. And 2 days later, I'm still sore all over - legs, butt, abs, arms - everywhere I want to be sore. It definitely works out all your major muscle groups.

    I liked the video - it was easy to follow, and the normal-to-larger sized people doing the workout with Bob (I think they are contestants from the show) inspired me - I thought if they can do it, so can I. Bob the trainer was OK - mildly annoying, but not so much that I wanted to turn it off. He did a great job of explaining the proper form for each pose. It was a little tough sometimes to look up at the TV during a pose to see what's next, but I figure I'd be doing the same thing during a real yoga class.

    Once I get the hang of it, I may try the music only option. I did use some of the suggested easier modifications (like during the "plank") but hope to work up to the real thing. I also liked the time frame - I can usually find 20-30 minutes in a day for a workout. (If I can't, I'm sure there are lame excuses involved.)

    Afterwards, I felt great - very relaxed. That's my favorite part of yoga - it melts the stress away. And, like always when I do yoga, I slept like a baby that night. So, this DVD gets two thumbs up from me. I plan to alternate it with cardio at my gym at work, and hope to report back shortly that yes, indeed, yoga helps you lose weight!

    Monday, January 26, 2009

    Weigh In #7: Shame Spiral

    Yup, we're really lame. We've skipped weigh ins because we knew it would be bad. I've asked Mr. for his weight several times this week, and he says he hasn't done it yet. I'm going to go ahead and post anyway, and will update if he decides to do it.

    Pounds are starting to sneak up on us again. Stress eating has taken over, and we need to take control and stop it. No excuses! Here's my Hall of Shame:


    Mrs.

    Starting weight: 152 pounds
    Current weight: 152.7 pounds
    Pounds lost this week: (2.7)
    Total pounds lost: (.7)
    Pounds left to lose: 22.7
    Workouts: 0


    OK, now I'm over my starting weight. Bummer. Now we have to stop the downward spiral and get going again. Here are my areas of focus for the time being:
    • Do some type of exercise every day (I can certainly find at least 20 or so minutes each day)
    • Drink seltzer instead of soda at work (I hate diet soda so I've been drinking regular, SO bad!)
    • Eat less at each meal (My portions have been getting bigger and bigger, not good.)

    Hopefully these will result in no more gain, and I will be able to post a loss next week.

    Monday, January 5, 2009

    Weigh In #5: $%#@*!!

    Mr.
    Starting weight: 245 pounds
    Current weight: 238 pounds
    Pounds lost this week: 0 pounds
    Total pounds lost: 9
    Pounds left to lose: 61
    Workouts: 0
    Mrs.
    Starting weight: 152 pounds
    Current weight: 150 pounds
    Pounds lost this week: (3)
    Total pounds lost: 2
    Pounds left to lose: 20
    Workouts: 2

    Well, this isn't good. And we can't even use the holidays as an excuse - they are over. We went out to dinner last night, and while we usually don't, somehow we felt compelled to order dessert. Mr. shared a sundae with our daughter, and I shared one with our son. They were HUGE and while they were good, I felt so awful after eating it - it wasn't worth it.
    On a positive note, I've started doing yoga again before I go to bed. I have a video by Patricia Walden called "P.M. Yoga" that I love. It's only 20 minutes long, and I sleep like a baby after doing it. Much to my amusement, my 6 year old son has been joining me when he sees me getting ready to do it. Of course he talks the ENTIRE time, but I like that it's something we can do together. He says it helps him get to sleep too.
    It's a beginner tape, so I think it will help me more with stress management than weight loss. I did purchase a Biggest Loser: Yoga for Weight Loss DVD, which I'll try this week and comment on. I've watched it through once, it looks like it will kick my butt. Good. I need some butt-kicking.