Struggling in Paradise

This week has presented more challenges then I imagined for my nutrition and fitness goals. I haven't been able to get the workouts in that I wanted and I see it getting more challenging as the week goes on because I am so busy with work. We are literally going from one city to the next with no free time inbetween. It's part of the job but it makes it hard for me to "commit to be fit".

Here is what I'm going to do: Instead of keeping track of calories and everything as I usually do, I am going to write down what I eat without the count. That way I am still recording it but since I don't have time and I'm not exactly sure what the calories/carbs/proteins/etc will be in the things I eat this will still work ok. For my workouts, I am going to try and plan the best I can and fit them in when I can. I wasn't able to work out today because I didn't have enough time inbetween events and I had to read materials for the next event. It looks like the next few days I will have some time to workout either in the early morning or the evening. I am going to try hard to stick with the times I have planned out for this.

A lot of my meals are going to be at venues and already made so I will need to make sure to make good choices and resist temptations. Also, some of our venues are at ale houses and one night we are going out to dinner in Napa. I am so excited but this is going to be sooo hard for me considering my goals :(

Here is what I have ate today so far:
Breakfast: Bowl of Kellogs Cereal with skim milk and a clementine
Morning Snack: Planter's peanuts bar and some apple chips
Lunch: Salad, green beans, broccoli, and chicken (this was catered so I didn't have a lot to work with but this is what I picked)
Dinner/Afternoon snack: I missed my snack because I got busy and I was also pretty full from lunch. I don't know what dinner will be yet. If they don't have something at the fair I'm going to, I will probably try and get a protein shake somewhere.

I am honestly kind of stressed if you haven't noticed. I have been doing so well with my fitness and nutrition plan and this week is hard because it is hard to keep track of things like I usually do and we are so busy. Plus some of my meals I don't have a ton of control of. I don't want to make excuses but I am just kind of frustrated right now because I have done so well up to this point. I think I have done pretty good considering the circumstances and I am going to make good choices with food and get the workouts in when I can. I can only try my best and make the most out of the situation I'm in.

Breakfast Choices

Date: 1/28/2012

Workout: Afternoon/Evening Run around the neighborhood plus a variety of exercises and a good stretch.

                Like I mentioned in my post yesterday, I am in San Jose, CA for work right now. My workouts will          be limited and harder to plan than while I was at High Point but I am still determined to try my best and get good workouts in. This afternoon, I was able to run around my Mom's neighborhood for a good 20 minutes and then did lunges, pushups, and ab exercises. I repeated these a few times each and felt like it was good exercise for the day even though it could have been better. I'm not going to be too hard on myself though and I'm glad I at least got some kind of workout in. Hopefully tomorrow's will be better.

Food:

Breakfast/Morning Snack (I slept in until 10am because of my long day of travel): Clementine, Special K Bar, and Carnation Nutrition chocolate mix in milk:

Lunch: Veggie Burger and fruit

Dinner: Pork skewers and sautéed mixed veggies

My eating today wasn’t exactly on schedule. I think because I was still getting used to the time difference so I didn’t work my snacks in like I usually do. I think what I ate though was good. I didn’t keep track of the calories today because I just ran out of time but I think I did pretty well with staying on schedule with what I should be eating and the calorie count.

Breakfast choices to avoid:

1. Breakfast pastry: Muffins, doughnuts, bear claws and croissants sure taste good with coffee, but all those refined carbs are going to cause unwanted weight gain. But you knewthat, right?
2. Granola Bars: Watch out for the breakfast bars that claim to give you fiber, vitamins and minerals. Check the number of carbs and sugars on the back of the label - most contain the same sugar as a pastry. That is probably what makes them taste so good (and why you should avoid them like the plague) 
3. Cereal: There are some good choices but you need to be extremely careful with breakfast cereals. Typically there are tons of sugar lurking beneath its surface. And usually the carb level is outrageous.
4. Drive Thru Breakfast Sandwich: Oh please. Don't even think about heading to the drive thru for a quick breakfast sandwich. You are much better off grabbing a hard boiled egg from home to
enjoy on your commute. If you are grabbing oatmeal, that is OK as long as you’re being careful of what you’re adding to it.
So before rushing out the door this morning, make sure to give yourself  a good start to the day. Fuel yourself up with a healthy breakfast!
Want to burn fat throughout the day? - Then don't start your day with a boat load of sugar. 

Mary’s choice: 4 egg whites with a dash of fat free cheese on a whole wheat english muffin. Good carbs to keep you fueled all day along with a healthy protein choice.

Tips for Healthy Eating while Travelling

Date: 1/27/2012

Workout: If you count walking around airports a workout that would be mine for today. I am travelling all day to go to California for work. I thought about getting up really early to workout but I needed to leave at 6:45am this morning for the airport and I wanted to make sure I got a good night sleep for my long day. So today you could say that I took a break from a workout.

Food:

Since I am travelling today, this has presented a challenge for food but I’m confident I can still do well with my nutrition. I was able to pack my breakfast, morning snack, and lunch with me so those are all good options and set. I will need to figure out an afternoon snack and dinner while I’m in airports and when I get to San Jose. Some options for an afternoon snack would be getting fruit, nuts, veggies, a lowfat drink, or something along those lines. For dinner, I was thinking of trying to get a salad or veggies along with a  lean meant somehow. So for today, I will list what I was able to pack but not list the total nutrition for today since I won’t know until I make a choice while I’m travelling.

Breakfast: White Macadamia Nut Luna Nutrition Bar and ½ a Banana: 245 calories, 40g Carbs (35 net), 10g Protein, 5g Fiber, 7g Fat, 210mg Sodium, 21g Sugar

Morning Snack: Kashi TLC Dark Chocolate Cherry Granola Bar and an Apple: 192 Calories, 43g Carbs (36 net), 5g Protein, 7g Fiber, 2g Fat, 66mg Sodium, 22g Sugar

Lunch: 6 slices Healthy One’s Smoked Turkey Deli Meat on Flat Out Fold It Bread with mixed green and veggies and carrots: 260 Calories, 32g Carbs (26 net), 12g Protein, 6g Fiber, 5g Fat, 815mg Sodium, 7g Sugar

I’m excited to be in Northern California this next week for work. I have a busy week ahead with events and fairs. The challenge I will face for my fitness is finding time and putting together good workouts. I think with some planning, I should be able to get on a good schedule I hope. My nutrition is going to give me a whole different challenge. I will be staying with my Mom for a couple days and she eats healthy but because I have been on a pretty routine schedule of what I eat, it will be hard. Plus I sometimes request that my Mom makes some of my favorite foods which usually are not too healthy. I haven’t made any requests this time but there will still be some challenges with her cooking that I’m expecting. For the different events I have going on, I will be travelling with a group and some of these meals are already planned out or will be at restaurants. I need to keep in mind to make smart choices and continue to pack healthy snacks with me.

 I will continue to post throughout this next week and I am going to try my best to stay on schedule with everything so that I can keep progressing towards my goals. Have a great weekend!

I thought today’s advice was very appropriate for what I am going through this week. Here are some tips on how to make healthy choices while you are travelling. I found this through an article that USA Today published.

There are so many benefits of travel. Seeing exotic places, meeting interesting people, experiencing things you just don’t get at home. And of course, finding new taste sensations (chilli fried grasshoppers with lime anyone?).

Even traveling for work can be fun. Takeoffs and landings. Fancy (and not so fancy) hotels. The security of a corporate credit card. Traveling to places that the average tourist wouldn’t ever think to visit.

But being away from home and our routines can mean it’s more difficult to look after ourselves.Thankfully, it is possible to minimize the damage.

Here are 6 tips to help you stay healthy on the road.

6 Tips for Healthy Eating when Traveling.

1. Try self catering.
We all know that home cooking tends to be more healthy than restaurant food or room service. So making the occasional meal yourself when you’re on the road can help. You don’t need to be staying somewhere with kitchen facilities. Impromptu picnics on your hotel room floor can be great fun.

My favorite healthy traveling meal is to head to the local supermarket and pick up some washed mixed salad leaves, a can of tuna or other fish and a lemon. I’m also a big fan of canned chickpeas, drained and tossed with a little lemon juice and pre-grated Parmesan cheese – just makes sure you choose a self opening can. I also love sprouted legumes with lemon juice, avocado and almonds.

2. Pack some healthy snacks.
Roasted almonds or other nuts are my go-to snack, but pack whatever works for you. This is for peace of mind so if you get stuck, you won’t have to resort to greasy fast food.

3. Be prepared to develop some new habits.
One of the things I love about travel is the chance to break away from daily routines and form some new ones. On a recent trip to New York, I started taking yoga classes most days, something that isn’t available where I live.

On the food side of things, I found I was sleeping later and going out for brunch rather than my usual early breakfast.

4. Embrace eggs for breakfast.
Breakfast in cafes, restaurants and hotels can be a wonderful experience. Take the time to seek out places known for putting on a good spread to make sure you’re getting your protein in the mornings.

If you’re not aware of the benefits of eating eggs for breakfast, this post will shed some light.

5. Sampling a little is better than going without.
Being a slave to your diet isn’t a fun way to travel. After all, part of the joy of visiting new places is to experience the culture, including the food.

My philosophy is to try a little of everything but not over-indulge. Aim to have the experience but not use it as an excuse to go crazy.

6. Remember the 80/20 Rule.
If you’re trying to be 100% healthy all the time, it can make life on the road much more stressful and make you want to give up all together.

Instead, remember that as long as you’re eating well most of the time, you’ll still be getting MOST of the benefits. A few pastries or chocolate here and there isn’t going to be the end of the world.

21 Weight Loss Tips

Date: 1/26/2012

Workout: 6:20am Treadmill for 40 minutes with speed and incline intervals and 4 exercises for arms, back, abs, and legs. 6:15pm Kettle bell Strength Circuit and Fitness One

            I did 4 different exercises after my run on the tread mill this morning. The first was for my arms. I used 12 lb dumbbells and did a bicep curl and then lifted the dumbbells to my shoulders where I lifted up to straighten my arms over my head. I then did split lung jumps. This is where you go into a lung position and then jump up and switch to a lung position on the other leg. I find these pretty difficult actually. For my back, I did superman’s. This is where you are laying on your stomach and your legs and arms are straight and then you lift your legs while you left your arms doing a kind of reverse crunch where your back muscles are engaged. I ended with working my abs by holding a plank position with my hands and then dropping down to hold it with my  elbows and then back up to my hands. I did 20 reps of each exercise and then stretched.

Food:

Breakfast: A packet of Quaker Oats Plain Oatmeal, 1c. frozen mixed berries, and 12 crushed almonds: 255 Calories, 39g Carbs (28 net), 8g Protein, 11g Fiber, 10g Fat, 95mg Sodium, 11g Sugar

Morning Snack: Activa Vanilla Yogurt and 1/2c. honey oat cereal: 160 Calories, 25g Carbs (24 net), 5g Protein, 1g Fiber, 3g Fat, 130mg Sodium, 13g Sugar

Lunch: 2 Tbsp Skippy’s Natural Peanut Butter and 2 slices Nature’s Own Whole Wheat Bread and ½ of a sliced Banana and celery sticks: 355 Calories, 43g Carbs (34 net), 17g Protein, 9g Fiber, 18g Fat, 431mg Sodium, 16g Sugar

Afternoon Snack: 2 Hard Boiled Eggs (just the white part), Cheesestick, and a calm tea with one packet honey and splash of milk: 162 Calories, 13g Carbs, 14g Protein, 0g Fiber, 7g fat, 260mg Sodium, 15g Sugar

Dinner: Grilled Chicken Salad with 1c. cooked whole wheat rotini pasta and 1/3c. Weight Watchers shredded cheese and a splash of vinaigrette dressing: 374 Calories, 19g Carbs (16 net), 30g Protein, 3g Fiber, 13g Fat, 720mg Sodium, 2g Sugar

Total Nutrition Intake:

1,306 Calories

139g Carbs (102 net)

74g Protein

24g Fiber

51g Fat

1,636mg Sodium

57g Sugar

My “Blissful Herbal Wrap” last night was really nice. I felt very relaxed and it involved a massage for my shoulders and head which made me feel like I was heaven. It was a nice treat to myself for my hard work so far.

Tomorrow I go to San Jose, CA for work for a week and travelling always presents challenges with nutrition and fitness. I am planning on looking into some fitness classes that I may be able to take this weekend while I’m out there. I plan on packing snacks and my lunch while I am travelling all day tomorrow. While I’m excited to get back to California, it will be hard to stick to my workout and eating schedule. I plan on still blogging and keeping track of everything and getting work outs in. I know if I put some planning and preparation into it, I will be able to stay on track.

Below are 21 Weight Loss Tips. I gathered these from suggestions from Fitness One and also added some things of my own. I know these have been helpful for me so far and I hope they will be for you too! This is kind of a long list but I think it’s definitely worth the read.

21 Weight Loss Tips

Combining these tips with challenging workouts, self-discipline, and smart choices when it comes to food will help ensure you to reach your fitness goals!

Weight Loss Tip 1. Drink more water.
Since you’re drinking less coffee, it’s time to drink more water. You’ll eat less and you’ll stay hydrated through your daily workouts. If you aren’t drinking at least eight glasses a day and are working out, you aren’t drinking enough.
Weight Loss Tip 2. Food isn’t the enemy.
If you’re starving yourself to lose fat, you’re probably not going to lose anything. When you don’t eat, your body thinks you are in starvation mode and you start storing more fat than ever before. Don’t give up eating too much. Best way-eat 5 meals a day (breakfast, morning snack, lunch, afternoon snack, and dinner) and count your calories and other nutrition. Make sure your snacks stay under 200 Calories or you will confuse your body.
Weight Loss Tip 3. Cook more at home.
The food we get eating out is Smothered, covered, scattered, whatever. If you regularly eat at restaurants, you’re more likely to be obese. That’s because restaurants add hidden sources of fat you don’t even know about, like butter and cream. When you cook at home, you know what you’re putting into your food, and that’s why you’ll lose fat if you do. It is also far easier to keep a calorie count at home. Be very careful of frozen dinners. They appear healthy because of the calorie count but pay close attention to the carb and sodium levels. These are easy to make but try to limit how many you have as much as possible.
Weight Loss Tip 4. You’ve got to get your ZZZ’s.
We all need out sleep. How many of you have hit the alarm clock and skipped your morning workout because you were too tired to get out of bed. Without enough sleep, you can’t power through the type of workouts you need to lose fat. If you can give yourself even 15 minutes more sleep a night, you’ll be more likely to lose fat.
Weight Loss Tip 5. Lifting  weights to lose.
Lifting weights is a 100% non-negotiable process you have to do if you want to lose weight. When you lift weights (the kind heavy enough to build muscle), the extra muscle burns more calories than the fat it replaced. Just don’t abuse the joints with excessive Olympic lifts or max sets.
Weight Loss Tip 6.  Kick trans fats to the curb.
Trans fats are the enemy of anybody trying to lose weight. They don’t add anything to your foods (they just let them sit longer on a shelf) and they are almost guaranteed to add fat to your body. Before you eat  anything, read the food label. If it’s got trans fats, don’t eat it.
Weight Loss Tip 7. Make exercise a habit.
What’s the best workout? The one you’ll do. If you’re keeping crazy hours trying to work out in the morning when you’re really better when you work out at night, stop trying to force a pattern that’s not going to happen for you. Set up a routine you can keep and stick to it. At Fitness One, they recommend that you attend 3 classes per week on a schedule you will stick to.
Weight Loss Tip 8. Slow down your eating.
When you eat fast, you’re really tricking your brain in a bad way. Every time you eat, your stomach has to basically make a phone call to tell your brain you’re eating and on your way to getting full. But your brain doesn’t exactly answer on the first ring. It takes about 20 minutes before your brain to signal to the rest of your body that you’re full. If you eat faster than that, you’re more likely to overeat. The trick-Chew you food more slowly and enjoy your food. Don't rush it!
Weight Loss Tip 9. Healthy snacks are good snacks.
Burning fat is a matter of getting your metabolism going enough to reduce the size of your fat cells. What’s not going to get your metabolism burning is sticking to the old “three-meals-a-day” mantra. There’s nothing that can slow your metabolism faster because it puts your body through a crazy cycle of feast-or-famine. I tell my clients they have to snack, and it needs to be choices that will help your body, like fruits, protein shakes, nuts, or natural peanut butter.
Weight Loss Tip 10. Throw out unrealistic expectations.
The biggest thing that can sabotage your fat loss is your mind. You think you’re going to lose 10 pounds of fat in your first week of exercising and eating healthy. You’re not. I’m not being harsh, I just don’t want you to expect some crazy fat loss that’s not good for your body. Fat loss takes time. But you’ve got your whole life ahead of you to not be fat.
 Weight Loss Tip 11. Surround yourself with supportive people.
During your fat-loss journey, you’ll inevitably have that moment where you doubt yourself and your abilities to succeed. When that happens, it really pays to have a friend to talk to our someone with a lot of knowledge in the fitness and nutrition field. Even if you don’t have someone to talk to who is knowledgeable about this topic, it’s great to talk things through with supportive friends and family who can help encourage you to keep going.

 Weight Loss Tip 12. Stress can add to your abdominal fat.

Stress doesn’t feel good to anybody, and it definitely doesn’t do wonders for your body fat. When you get stressed, your cells release leptin, a hormone that reduces your hunger and is associated with reduced body fat. Next thing you know, you’re reaching for food, and it’s probably not an apple. Take deep breaths, exercise, do something you like to do—whatever gets your stress levels lower.
Weight Loss Tip 13. Take a scale for what it is.
 Many people are a slave to their scales and think that if the numbers don’t move down, they’ve failed. Fat loss is about how you feel, not what your scale says. If your clothes feel better, and you’ve lost some inches off your gut, that’s fat-loss success.
 Weight Loss Tip 14. Don’t make exercise an excuse.
 If you see 200 calories burned on your treadmill monitor, don’t use this as a license to eat something that has 200 calories. Those measurements aren’t a calorie-for-calorie equivalent. If you burn 200 calories, pat yourself on the back, but don’t use it as an excuse to indulge.
 Weight Loss Tip 15. Fill up on fiber.
 One of the problems with fat-loss diets to lose weight is that you feel like you’re starving. Kick hunger pangs by increasing the amount of fiber in your diet by eating slow-cooked oatmeal and fresh fruits and vegetables. Another great tip, clear tasteless fibers that mix into your drinks that include fiber.
 Weight Loss Tip 16. Start with a salad.
 An easy way to get more fiber in your diet and prevent overeating is to start each meal with a small side salad (but don’t put a fatty salad dressing on it). If you eat a salad, you’ll probably remember to keep the rest of your food choices healthy too.
 Weight Loss Tip 17. Keep a food journal.
 If you swear to your trainer you eat healthy, but you’re not losing fat, keep a food journal. Write down absolutely everything you eat and drink for three days. You may be surprised at the hidden foods in your diet that can contribute to fat gain. If you are looking for more serious results, keep a food journal for a longer amount of time. It will get you into a great habit of what to eat and how much to eat. You will learn a lot from being able to study what you are putting in your body.
 Weight Loss Tip 18. Intensity counts.
We’ve all seen it…the people at the gym that bring their magazines, thumb through them for 30 minutes while they ride a recumbent bicycle and call it a day. Simply going to the gym doesn’t mean you’re going to lose fat. Going to the gym and putting in an effort does. If you’ve got a beer belly, put the magazine down. It’s time to kick up the exercise intensity. Group classes work great-We all know that the interval training keeps intensity up perfectly.
 Weight Loss Tip 19. Know your portion sizes.
Sure, you grilled a piece of chicken. But if you eat three, 10-oz. pieces, that’s not exactly low-fat or low-calories. Review proper portion sizes, and you’ll know a meat serving is 4 oz.
Weight Loss Tip 20. Pack it ahead of time.
Since snacks are so important to your weight-loss success, you have to keep some readily available. Put a handful of mixed nuts or a sliced apple in a baggie or keep some travel-size nutrition bars with you.
Weight Loss Tip 21.  Don’t over-do it.
Exercise is a great balance between pushing yourself, but not going too far. You want to be trained the right way. Jumping into something too fast can lead to over exertion, and injury. Check with a trainer or fitness expert to be sure that the workouts are planned, safe and based on real science models that work get you the results you are looking for.

How Little Things Make a Big Difference

Date: 1/25/2012

Workout: 6am Kickboxing/Strength at Fitness One

            Another great workout this morning. Most of the class was doing exercises with the kettlebell. I       thought it was challenging and really worked my muscles well. I couldn’t believe how many    exercises you can do with the kettlebell. It gave me a lot of good ideas of ways to use a       kettlebell in the future. Then we did some kickboxing combinations on the bags and then ended       with some hard ab exercises.

Food:

Breakfast: Breakfast Burrito (2 egg whites, 2 tbsp. Salsa, 2 slices turkey, 1/3c. shredded low fat cheese, on a multigrain tortilla): 302 Calories, 27g Carbs (21 net), 24g Protein, 6g Fiber, 10g Fat, 945mg Sodium, 5g Sugar

Morning Snack: Kashi TLC Bar- Peanutty Dark Choc, and 8 Wheat Thins: 195 Calories, 30g Carbs (25 net), 5g Protein, 5g Fiber, 7g Fat, 210mg Sodium, 9g Sugar

Lunch: 2 White Cheddar Rice Cakes, 1 can chunk light tuna in water, 1 tbsp. low fat mayo, side salad, apple (I mixed the tuna with the mayo and then put that on the rice cake and ate it like that. It’s pretty good!): 327 Calories, 39g Carbs (35 net), 27g Protein, 4g Fiber, 6g Fat, 951mg Sodium, 16 Sugar

Afternoon Snack: Oikos individual Greek Yogurt and 1/2c. blueberries: 122 Calories, 16g Carbs (14 net), 16g Protein, 2g Fiber, 0g Fat, 51mg Sodium, 13g Sugar

Dinner: Panera- Salmon Caesar Salad (no croutons and dressing on the side): 460 Calories, 5g Carbs (3 net), 29g Protein, 2g Fiber, 35g Fat, 820mg Sodium, 1g Sugar

Total Nutrition Intake:

1,406 Calories

117g Carbs (98 Net)

101g Protein

19g Fiber

58g Fatè There is a lot of Fat in my dinner but I’m going to try and cut some of that back by getting my dressing for my salad on the side.

2,977mg Sodium à yikes! This is way too high of a sodium level for me. After looking at the kinds of things I ate today, however, it makes sense. I ate a lot of things that come from cans, jars, bags, etc. So obviously those things are going to have a lot of Sodium associated with them. I will keep in mind in the future when I am planning out my meals to think about this so I can lower my sodium level.

44g Sugar

Today is my 3 week mark of my fitness journey! I can honestly say that I am really happy and proud of myself up to this point. I weighed in this morning at 127 pounds—5 pounds lost! I can feel and see some differences as well. Like I have mentioned in some of my other posts, I can feel myself getting stronger in my workouts. I’m able to do more, lift a little more, and hold out a little longer with grueling ab exercises. My abs look slightly more defined and I can feel the muscles in my arms and legs getting harder. My clothes are a little looser too. These are all great feelings but I still can’t give up.

There is still a ways to go in my journey. I am proud of myself but I also think that this shows I can do this and keep going which give me more motivation. Tonight I am treating myself to a “Blissful Herbal Wrap” and I am really excited J  I have never had one before but it sounds very relaxing and just what I need. I am also eating at Panera with some friends from college. This all will be a nice little celebration for my hard work so far.

How Little Things Make a Big Difference

I think this piece of advice can be used in many areas of life. There are small and minor decisions that we make every day that have a bigger impact on our lives than we think. I love thinking about a story I once heard where a man ended up helping someone who was having car trouble even though he was running late to an interview. The person he helped ended up being the CEO of the company he was interviewing for. I think it that shows that you never know what will end up happening in your life but if you choose to do the right thing and be the best person you can, it will pay off. Even with small choices that you might normally think wouldn’t matter or make a difference. This is especially true regarding health and fitness.

There are many times that we tend to think to ourselves, “If I eat this, it’s not really a big deal, it’s just one small desert” or something along those lines. But the truth is, it is a big deal. Don’t get me wrong, I’m not saying not to indulge every once in a while. But when you continually make these excuses and let yourself eat one small thing after another, it is going to add up eventually. And I think its worth of pointing out because we are constantly surrounded by temptations where we are able to let ourselves give in often to something small. The problem occurs when this happens more times than not.

For example, I work in an office where for some reason many people bring in sweets and goodies. I used to think this was awesome. Now, however, it has become a big obstacle while I am trying to eat healthy and slim down. There are constant temptations. At the beginning of January, it seemed to take a lot out of me to pass on sweets. I would really want to give in to the brownies, cookies, etc. If I would have given in to every time there was a chance to eat something naughty lol, then I wouldn’t be this far in reaching my goals.

I think the thing that can help you get past those moments is thinking about what you are trying to achieve and if you give in if that is going to help you or hold you back from getting to where you want to be. Obviously we all are going to slip from time to time and no one is perfect (including me). I love chocolate and crave it very often. But I really think if you avoid giving in and keep pushing yourself to work out and eat smart, you will feel better about yourself and see the changes.

Like I said, I’m not saying to never eat something that you really want to eat. Go for it. But if you are trying to lose weight or get fit, try hard to let those moments happen very seldom. Or you won’t see the results you want to see. It takes hard work and a lot of self-discipline to make all the right little choices but they will add up to make a big difference. I promise.

Words of Wisdom

Date: 1/24/2012

Workout: 45 minutes on Treadmill at Rush at 6:20am with intervals of speed and inclines, and an evening class at Fitness One (not sure which one yet!)

Food:

Breakfast: Egg, cheese, and mushrooms sandwich on Flat Out Hungry Girl Fold It Bread: 276 Calories, 23g Carbs (19 net), 25g Protein, 4g Fiber, 11g Fat, 574mg Sodium, 2g Sugar

Morning Snack: Activa Yogurt and ½ a Banana: 155 Calories, 28g Carbs (26 net), 5g Protein, 2g Fiber, 2g Fat, 45mg Sodium, 20g Sugar

Lunch: Turkey, greens, and mustard on Flat Out Hungry Girl Fold It Bread: 210 Calories, 22g Carbs (19 net), 20g Protein, 3g Fiber, 5g Fat, 830mg Sodium, 2g Sugar

Afternoon Snack: Carrots and 2 Tbsp. Hummus: 100 Calories, 16g Carbs (12 net), 2g Protein, 4g Fiber, 3g Fat, 225mg Sodium 5g Sugar

Dinner: Chicken Breast and a salad with 1/3c. shredded cheese and vinaigrette dressing: 390 Calories, 3g Carbs, 41g Protein, 0g Fiber, 20g Fat, 920mg Sodium, 1g Sugar

Total Nutrition Intake:

1,131 Calories

92g Carbs (79 net)-àthis has been my lowest carb intake to date!

93g Protein

13g Fiber

41g Fat

2,594mg Sodium

30g Sugar

After my workout this morning, I felt great. I’m not sure what it was exactly but there was this feeling of mental and physical strength that ran through my body. Tomorrow is my 3 week mark of my fitness and nutrition journey and I feel confident of where I am at this point with my goals.

Tips from the Nutritionist

This has taken me a little while to post but I am finally going to review what Ashlie and I went over in terms of my nutrition a couple weeks ago. It was a really great meeting and I felt better educated about what I was eating when I left.

First, we took my measurements. I weighed in at 129 pounds, 23% body fat, and 21.5 for my BMI. The only thing I feel could be inaccurate is my body fat percentage. I got this measured at the Rush a few days after and they measured me at 17% body fat using two different methods. One was the pinch method and the other was a scale similar to what Fitness One used. I’m not sure exactly what to think about this but I am assuming I am at least between these two numbers and when I re-measure myself, I will make sure to do so at both places and hopefully see both numbers go down.

Next, Ashlie and I sat down and she took a look at my food journal so far. Overall, she felt I was doing really well with what I was eating and how I was keeping track of it. There were a few things that she pointed out on my diet and a few suggestions that she made as well.

For me, Ashlie said I need to pay better attention to my carb level. One tip she gave me was to cut my bananas in half when I eat them. This is because bananas are good for you but they are also high in carbs and natural sugars. This is one way that I could lower both of those levels while still getting all the great nutrients that bananas have to offer. I have found this to be very helpful for me because bananas are very easy to divide and I feel just as satisfied eating a half of one. She also had a couple other suggestions for products better with carbs. One is a taco wrap by Ole that is high in fiber and protein and lower in carbs compared to the multigrain one I’m using now. There is also other kinds of Kashi go lean granola that could be lower in carbs as well (Honey Almond Flax).

Here is something else I learned about carbs: When you eat carbs, your body breaks them down into simple sugars. As the sugar level rises in your blood, the pancreases releases insulin which is needed to move the sugar from the blood into the cells for energy. Therefore, your body needs carbs for energy. But there are bad carbs and good carbs. Good carbs include whole grains, fresh fruit and vegetables. Bad carbs would be white bread, candy, etc. Your body needs carbs for energy but if it had too much or you eat it later in the day then your body will start storing your carbs which is what adds on the weight. As I started to learn about this and let it sink in, it makes perfect sense why you really need to watch your carbs when you are trying to lose weight.

So the main message with carbs is to try and find things low and carbs and make sure you are always eating good carbs and not bad ones. Ashlie also suggested to try and keep my afternoon snacks and dinners as low in carbs as possible. This is because in the evening you typically slow down and don’t need as much energy. So if you eat lower in carbs then your body won’t store the unnecessary carbs that it won’t use for the rest of the day. Makes sense!

Ashlie talked to me about keeping my protein level high for my muscles which I did know about ebfore. She also told me to be careful with dairy products. They are hard to stay away from but when you do eat them, she said, try to keep it low in fat and small portions especially with things like cheese. Ashlie talked to me about keeping low sodium levels because that is a big thing that can cause weight gain (like I mentioned in my earlier post). One tip she gave me was when I use beans, to rinse them off so that it takes away some of the sodium that comes along with canned beans.

We also talked about fruit. She said that it is good to find low-glycemic fruit like berries because they help shrink fat cells.

When you see the different types of fat on nutrition labels, the one that starts with “mono” is a good kind of fat. Peanut butter has this fat in it and it helps to boost metabolism and burn fat. People use it to lose weight actually.

Ashlie reminded me to keep drinking a lot of water because when you’re dehydrated, you will store more fat.

I also learned to make sure my snacks in-between meals is under 200 calories. If you eat more than 200 calories for snacks, it will confuse your body and slow down your metabolism.

I talked about net carbs in an earlier post but I wanted to add more about it here. Ashlie told me that your net carbs are basically what your body recognizes. Remember, that net carbs come from how many carbs are in something minus the amount of fiber that is it. The number that you get is your net carbs or how many carbs your body recognizes to use for energy.

I know that was a lot of information! I hope it was helpful if you are reading this J

Happy Tuesday!

Starting again Fresh

Date: 1/23/2012

Workout: 6am Kickboxing Fitness Cardio/TRX Combo, teaching a 50 minute Spin class at Rush at 5:30pm

This morning’s workout was another great one. We started out at “stations” where we did exercises with the TRX bands, bar with different weights based on your strength, and kettlebells. We did exercises for a minute at each station and then repeated. Then we went to the bags and did different combinations for 1 minute intervals for a total of 6 minutes. Then we did ab exercises either on the floor or with the TRX bands. We repeated “stations”, bags, and abs for the duration of the workout.

Food:

Breakfast: Blueberry Protein Shake (1 scoop protein powder, 1c. frozen blueberries, and 1/2c. milk) and a clementine: 324 Calories, 37g Carbs (32 net), 39g Protein, 5g Fiber, 101mg Sodium, 28g Sugar

Morning Snack: Oikos Greek plain yogurt, 1/2c. Kashi go lean crunch, and an Apple: 247 Calories, 44g Carbs (37 net), 20g Protein, 7g Fiber, 2g Fat, 101mg Sodium, 27g Sugar

Lunch: 2 slices Nature’s Own Whole Wheat Bread with 2 Tbsp. Natural Peanut Butter and a ½ Banana: 345 Calories, 41g Carbs (33 net), 17g Protein, 8g Fiber, 18g Fat, 380mg Sodium, 15g Sugar

Afternoon Snack: Cheese stick and 2 white cheddar rice cakes: 170 Calories, 17g Carbs, 8g Protein, 0g Fiber, 7g Fat, 520mg Sodium, 2g Sugar

Dinner: Tilapia and salad with 1/3c. Weight Watchers Mexican Cheese and vinaigrette dressing: 370 Calories, 3g carbs, 37g Protein, 0g Fiber, 21g Fat, 995mg Sodium, 1g Sugar

 Total Nutrition Intake:

1,456 Calories

142g Carbs

121g Protein

20g Fiber

52g Fat

2,097mg Sodium

73g Sugar

Review of the weekend

I couldn’t have asked for a better weekend with my family. My sister is leaving in a couple weeks for Afghanistan and it’s sad to think she will not be back in our country for another year. We all had a great time together playing games and watching movies and relaxing. We will miss her very much.

I did give into some eating and drinking this weekend but nothing that I’m going to be too hard on myself. The bottom line this weekend for me was that I enjoy my time with my family and sister and that’s what I did.

The start of the week has been good so far with a great workout. I hope to continue good workouts and healthy eating this week before going to California for work on Friday.

Challenges make us stronger

I am home sick today from work. I haven't been feeling well at all and I just needed a day to take a break. It seems to be helping to just be able to rest. This is hard on my fintess and exercise though. I have been able to eat pretty well all things considered. This evening, my sister and I will be travelling to Ohio.

This weekend is going to present a lot of challenges for my nutrition. I've concluded a few things though. I'm going into this weekend knowing what to expect and knowing what temptations lie ahead. I'm going to exercise every day but Sunday and already have my workouts planned out. For breakfasts, I am planning on eating oatmeal or cereal and fruit. Lunches and snacks will be kept light and healthy. I am going to cook Moo Shu veggies on Friday night. Saturday night, my brother is cooking ribs and mashed potatoes for everyone. I plan on trying to choose wisely and watch what I eat. While I know this weekend will be a challenge, I'm not going to be terrible hard on myself.

I am going to make the best choices I can but I also realized that it is not very often my whole family is able to be together at one time. Plus this is the last time I am going to see my sister for at least 9 months. I want to cherish this time with them and celebrate. This doesn't mean I am going to disregard everything I have learned and forget what I'm working towards. But I'm also not going to restrict myself too much. I think I have a good outlook on this weekend to be able to have a good time while keeping my goals in mind.

I will update on Monday! :)

“I've always believed that if you put in the work, the results will come.” -Michael Jordan

Date: 1/18/12

Workout: 6am Kickboxing Cardio/Strength combo at Fitness One and I want to do something this evening but I’m still not sure what. I am either going to go to the Rush and get some light cardio in and do some yoga and Pilates on my own or I might take the 6pm Kickboxing class at Fitness One.

Food:

Breakfast: Strawberry/Vanilla Protein Shake (1 Scoop protein powder, 1 cup frozen strawberries, 1/2c, 2% Organic Milk): 255 Calories, 21g Carbs (18 net), 37g Protein, 3g Fiber, 4g Fat, 98mg Sodium, 13g Sugar

Morning Snack: Kashi TLC Bar (Peanutty Dark Chocolate) and a Clementine: 165 Calories, 29g Carbs (24 net), 5g Protein, 5g Fiber, 5g Fat, 81mg Sodium, 14g Sugar

Lunch: 1c. cooked brown rice with 1c. steamed broccoli, and 12 shrimp: 286 calories, 43g Carbs (38 net), 21g Protein, 5g Fiber, 3g Fat, 185mg Sodium, 2g Sugar

Afternoon Snack: Sliced green peppers and 2 Tbsp. Hummus and a cheese stick: 160 Calories, 13g Carbs (9 net), 9g Protein, 4g Fiber, 10g Fat, 354mg Sodium, 4g Sugar

Dinner: Egg white scramble (4egg whites scrambled with chopped green peppers, onions, tomatoes, mushrooms, 3 slices Hormel Natural Deli Turkey meat, 1/3c. Weight Watchers shredded Mexican cheese and I slice Nature’s Own Whole Wheat bread): 241 Calories, 25g Carbs (28 net), 51g Protein, 7g Fiber, 2g Fat, 806mg Sodium, 9g Sugar

Total Nutrition Intake:

1,107 Calories

131g Carbs (107 Net Carbs)

123g Protein

25g Fiber

24g Fat

1,524mg Sodium

42g Sugar

Still not feeling 100% but I made myself go to the gym this morning even though I wasn’t feeling too hot. I think it actually helped to make me feel a little better and I was glad that I went. This morning, I felt stronger during my workout. I’m not sure how to explain it but I’m starting to notice differences in myself. When I’m on the punching bag, I noticed that my punches are getting better and stronger. I’m able to hold squats for longer and deeper. When I touch my legs, I notice a little bit harder muscle in my thighs and the same with my tricep muscles and abs. This is definitely a good thing but probably only something I notice for right now because I can feel it.

I’m going to Ohio tomorrow evening and I’m really excited! My sister, Rachel, is deploying to Afghanistan in March and this will be the last time I will see her before she goes. Her deployment will be for 9 months or up to a year. This makes me really sad because I know I will miss her a lot and it’s much more difficult to get in touch when she is deployed. I know that everything will be fine and hopefully the time will go by fast. She is a big inspiration to me in so many ways so I know I will be keeping her in my thoughts a lot.

I plan on having a good time in Ohio and enjoying the time with my family. It’s rare and seldom when we are all able to get together at one time so I am very grateful during those moments. As far as my nutrition and fitness, I plan on staying on track as much as possible. I have planned out workouts for Friday and Saturday and I will be cooking the Moo Shu vegetable stir-fry for everyone on Friday night for a healthy meal. I know what to expect which is good because then I can plan better for it.

Motivational Idea

As I was roaming around the office today, I noticed something that a couple of my coworkers did that I thought was a really good idea to pass along. A few people at work are also trying to get their diets more healthy and amp up there fitness levels. This is great in itself to know people with similar goals as you because you are able to relate to each other and essentially form a mini support group. Anyways, I noticed that a couple girls posted inspiration quotes and images in their office for motivation.

I will use a few examples. One of my coworkers/friends is a dancer and so she printed a picture of this girl doing this extremely flexible dance stance (I guess that’s what you would call it) in her office. This is a goal of hers to actually be able to do this in a few weeks. My other coworker/friend/roomy printed out a variety of quotes to keep her motivated with her fitness goals and also a picture of a bridesmaid dress that she will be wearing in June for her cousins wedding. I thought this idea was great by both of them because you are surrounding yourself with positive messages to push yourself and remind yourself of your goals every day. When you are able to see what you want to accomplish and provide inspirational reminders to keep going, it can only help.

I plan on finding some of my favorite quotes as well and posting them in my office. I also want post different races and there dates so I have a reminder of that as well. Lastly, I think a simple picture of a bathing suit will be a good reminder to me of how I would like to look in that bathing suit J

Here are some motivational quotes I plan on using:

Thiis one is my latest favorite: “You have a choice. You can throw in the towel or you can use it to wipe the sweat off your face”

“You don’t get it by staring. You don’t get it by wishing. You don’t get it by drooling. You don’t get it by hoping. You don’t get it easy. You get it by getting off your butt and working for it!!”

“You can feel sore tomorrow or you can feel sorry tomorrow. You choose”

“Whether you think you can or whether you think you can't, you're right!” -Henry Ford

“Enter every activity without giving mental recognition to the possibility of defeat. Concentrate on your strengths instead of your weaknesses, on your powers instead of your problems.” -Paul J. Meyer

“It's the lack of faith that makes people afraid of meeting challenges, and I believe in myself.” -Muhammad Ali

“I think that everything is possible as long as you put your mind to it and you put the work and time into it. I think your mind really controls everything.” -Micheal Phelps

“I've always believed that if you put in the work, the results will come.” -Michael Jordan