GOAL! Set small goals to help you on your way to your ultimate goal.

I'm typing this while wearing my new shirt.  Well, one of the three.  I was so excited after I weighed in; I went back into my room and picked which one I was going to wear before I hopped into the shower.  It really is the little things, but to me, this is a big thing.  It has been over a month since I bought theses.  I'm also that much more motivated to keep it up.  I find myself planning more outdoor and physical activities instead of food related ones.  I went for a walk with a friend to catch up instead of grabbing a beer or bite to eat, the baby I watch is sick and only stayed a half day with me so, I took my son to the local farm to see the animals with my parents, and I'm taking my son for walks, to the park or pool as much as I can.  Part of it is wanting to enjoy the warm weather while it lasts, but part of it is wanting to be active and healthy. 

8-apple............................100 Calories
  -toast with apple butter.....75 Calories
10-1 hard boiled egg white..................................20 Calories
12-carrots.................................35 Calories
1-Abs and Arms workout part 1
2-Banana and crystal Light.................................115 Calories
3-Abs and Arms workout part 2
4-Oatmeal..............................................245 Calories
6:30-Small salad..........................150 Calories
       -Vegetables...........................150 Calories
8:30-1 cup cereal.................150 Calories
       -skinny brownie ............150 Calories

I don't want to!

I made it to the gym.  I got all set up and started my workout.  I immediately was not motivated to push myself.  On days like today or when I find myself unable to focus, I dedicate my workout to someone in need.  It seems so simple, but for me, it works every time.  I use it as a form of prayer when someone in my life is struggling.  I ask God to take the pain, struggle and fight I put into my workout instead of having the person I'm dedicating my workout to suffer.  Even if it doesn't work that way, I'm putting good vibes and sending good karma into the world for someone else. 
On a lighter note, figurative and literally, I hit my 'new shirt' goal day 1!  I have to do it two days in a row to receive my reward.  I'm sticking it out today and will hopefully be taking some pictures of myself in my new clothes to post over the weekend!  How's that for a mood boosting Thursday!

8-apple...............................................100 Calories
  -toast apple butter..............................75 Calories
90min Cardio and stretching......................700 Calories
11-carrots............................................35 Calories
12-hard boiled egg white only................20 Calories
2-Banana and crystal light......................115 Calories
3-Leg workout......................................100 Calories
4-Oatmeal.............................................245 Calories
6:30-small salad.....................................150 Calories
       -whole grain and lean protein...........250 Calories
8:30-1 cup cereal....................................150 Calories
       -1 skinny brownie................................150 Calories

I made a great choice. Little steps for big results.

After dinner last night, I took a look at the cake in the display and decided I didn't need it.  Anyone who knows me, is probably wondering what's wrong with me.  I have a crazy sweet tooth.  My husband must have been in shock because he started suggesting we get a piece to go and keep it in the fridge, go get frozen yogurt or stop for bread pudding.  Ummmm....I was strong despite his best efforts for me to be otherwise.  I did indulge in some extra cereal last night, but an extra 120 calories vs. the 800 or more for the cake seems like a small indulgence.  Today, no regrets, great weigh in, and I think I'm finally breaking through my first plateau.  I was 0.2lbs from my new shirts goal.  I would love to be able ot wear one this weekend.  Wish me luck :)

8-apple............................100 Calories
  -toast with apple butter.....75 Calories
10-1 hard boiled egg white..................................20 Calories
12-carrots.................................35 Calories
1-Abs and Arms workout part 1
2-Banana and crystal Light.................................115 Calories
3-Abs and Arms workout part 2
4-Oatmeal..............................................245 Calories
6:30-Small salad..........................150 Calories
       -Vegetables...........................150 Calories
8:30-1 cup cereal.................150 Calories
       -2 chocolates ............150 Calories

Its splurge day. Everyone deserves a break, just don't over do it.

Let's talk Cardio!  When I fist started working out I couldn't believe how many calories I was burning.  After 6+ months I learned that the machines lie.  Some more than others.  I now use a heart rate monitor and it gives me a more exact number without trying to guess how far off the machines are.  Here's a breakdown on my 90min cardio workout:
50min elliptical: 45min of interval training and 5min cool down.  I do 5 min segments.  1 minute backwards, 3 min keeping my heart rate above 155 and 1 min all out as fast as I can go.  I have worked my resistance up to level 13 and use the random program. 
35min crossramp: I use the interval setting set at lever 12.  6 min intervals with 4min forwards and 2 min backwards.  I try to keep my heartrate above 150. 

Here is the calorie breakdown:
Elliptical: According to machine-562 calories, According to my monitor- 421 calories.  I find the the higher the resistance, the less the difference in calories.  In the beginning I was closer to 250 calories different. 
Crossramp: According to machine-312 calories.  According to my monitor-267
*See pictures*

Why the difference?  The machines do not account for your gender, many of them your age, or your height.  The heart rate monitor does.  An in shape 20 year old man is not going to burn the same amount of calories as a 50 year old out of shape woman.  A heart rate monitor can completely change your workouts.  Just ask my husband who finally got one about a year ago.  We like the polar brand. 

8-apple...............................................100 Calories
  -toast with cream cheese and apple butter............75 Calories
90min Cardio and stretching......................700 Calories
11-carrots............................................35 Calories
12-hard boiled egg white only................20 Calories
2-Banana and crystal light......................115 Calories
4-Oatmeal.............................................245 Calories
6:30-small salad.....................................150 Calories
       -broiled fish with double vegetable...........350 Calories
8:30-1 cup cereal....................................150 Calories
       -2 chocolates................................150 Calories
       *or a piece of smith island cake......................I don't even want to know Calories.

Hello, frustration.

 It is always hard to stick to your diet when you have a bad weigh-in or set back.  That's what happened to me today.  I should have known with the higher sodium dinner I had last night (homemade red beans and rice).  My home is I can sweat it out tomorrow before my 'cheat' night.  We're heading to my favorite restaurant for dinner.  I will order my usual salad, broiled fish with their amazing salsa and double side.  It is so fresh and very healthy.  The splurge comes for dessert, smith island cake.  It is a 9 layer yellow cake with chocolate fudge icing filling and a chocolate ganache on the outside.  Delicious, decadent and way over my calorie limit.  I've read its good to have a splurge meal now and then to shock your body and boost your metabolism.  I'm guessing Wednesday's post will be similar to today's. 


Monday Eating:
8-apple............................100 Calories
  -toast with apple butter.....75 Calories
10-1 hard boiled egg white..................................20 Calories
12-carrots.................................35 Calories
1-Abs and Arms workout part 1
2-Banana and crystal Light.................................115 Calories
3-Abs and Arms workout part 2
4-Oatmeal..............................................245 Calories
6:30-Small salad..........................150 Calories
       -Vegetables...........................150 Calories
8:30-1 cup cereal.................150 Calories
       -2 chocolates ............150 Calories

There's always an excuse not to go to the gym.

We all have those moments when we don't want to go to the gym.  I had a big one this morning.  My 16 month old was up 4 times last night.  When you're tired and didn't get a good night sleep, it makes staying motivated to go to the gym that much harder.  My saving grace is being a creature of habit.  I have a routine and part of that is going to spin class of Sunday mornings.  I get there at 8 and spin by myself for 30min.  Class starts are 8:30 and runs 60min.  I really enjoy spinning.  It is low impact and gives me a break from my usual cardio workout.  I haven't lost any weight since last week, but I'm not too worried about it.  This week means extra protein on cardio/leg days.  It should be one more step in the right direction.  Week3, here we go.

90min spinning.................................600 Calories
10-apple...............................................100 Calories
     -toast with cream cheese and apple butter............75 Calories
12-carrots............................................35 Calories
2-Banana and crystal light......................115 Calories
Leg workout..........................................100 Calories
4-Oatmeal.............................................245 Calories
6:30-small salad.....................................150 Calories
       -red beans and rice.........................350 Calories
8:30-1 cup cereal....................................150 Calories
       -2 chocolates................................150 Calories

Two weeks in and still here

Its day 14.  The biggest change I've noticed is how much my stomach has shrunk.  I'm getting full faster, but I'm hungry more often.  I was looking for a good protein source to add for next week and I'm going to give greek yogurt a try.  Its not my favorite, but hopefully it will help me build some muscle on cardio days when I need the extra calories.  No second workout today.  I'm giving myself a break.

8-apple...............................................100 Calories
  -toast with cream cheese and apple butter............75 Calories
90min Cardio and stretching......................700 Calories
11-carrots............................................35 Calories
12-hard boiled egg white only................20 Calories
2-Banana and crystal light......................115 Calories
4-Oatmeal.............................................245 Calories
6:30-small salad.....................................150 Calories
       -turkey, bean, rice veggie skillet...........250 Calories
8:30-1 cup cereal....................................150 Calories
       -2 chocolates................................150 Calories

Does everyone love friday? Its my least favorite day.

I guess part of being a stay at home Mom is that you don't get a Friday or a weekend.  You're on duty 24-7-365.  Fridays are extra hard for me because they aren't a cardio day and its my day to clean bathrooms and do the extra laundry (sheets, towels, etc.).  Almost finished with week 2.  So far, so good.  A few set backs, but sticking to my goal 99% of the time.  I think next week I need a splurge day.  A big piece of smith island cake should do the trick or maybe some gourmet pizza.  Decisions decisions.  I'm extra hungry today from chasing my 16 month old around the park for an hour.  He had a blast and was exhausted; so am I!

Friday Eating:
8-apple............................100 Calories
  -toast with apple butter.....75 Calories
10-1 hard boiled egg white..................................20 Calories
12-carrots.................................35 Calories
1-Abs and Arms workout part 1
2-Banana and crystal Light.................................115 Calories
3-Abs and Arms workout part 2
4-Oatmeal..............................................245 Calories
6:30-Small salad..........................150 Calories
       -Vegetables...........................150 Calories
8:30-1 cup cereal.................150 Calories
       -2 chocolates ............150 Calories

I wish summer would last forever

I'm clinging to these last days of summer with all I have.  I'm not ready for fall.  It is so much easier to stay motivated to go to the gym when its nice outside.  I am looking forward to apple butter, fresh apples, pumpkin and winter squash.  I was going to post about my cardio workout today, but my heart rate monitor was on the fritz so, I'll write about it on Saturday.  I'm still weighing in the same as this time last week.  No shirts, yet, but I'm determined.

Thursday:
8-apple...............................................100 Calories
  -toast with apple butter............75 Calories
90min Cardio and stretching......................700 Calories
11-carrots............................................35 Calories
12-hard boiled egg white only................20 Calories
2-Banana and crystal light......................115 Calories
3-Legs workout.......................................100 Calories
4-Oatmeal.............................................245 Calories
6:30-small salad.....................................150 Calories
       -rice, bean, veggie skillet..........250 Calories
8:30-1 cup cereal....................................150 Calories
       -2 chocolates................................150 Calories

Get discouraged, but don't give up.

I strayed from my diet last night.  I should have known that 1/4 of a thin crust, medium pizza with no cheese, tomatoes and pineapple wasn't going to be enough.  I had a half cup of extra cereal.  It isn't a big stray, but one of my bad habits sneaking up on me again.  I love to mindlessly munch.  I just love to eat in general.  Today, I'm seeking that extra comfort from food.  I want to nibble on the baby's lunch, grab a couple pieces of my husband's snack, etc.  It isn't because I'm hungry, but because I'm tired, frustrated, bored, or stressed.  It doesn't help that the scale isn't budging.  I'm keeping at it and I'll get there.  Day 11.

Monday Eating:
8-apple............................100 Calories
  -toast with cream cheese.....75 Calories
10-1 hard boiled egg white..................................20 Calories
12-carrots.................................35 Calories
1-Abs and Arms workout part 1
2-Banana and crystal Light.................................115 Calories
3-Abs and Arms workout part 2
4-Oatmeal..............................................245 Calories
6:30-Small salad..........................150 Calories
       -Vegetables...........................160 Calories
8:30-1 cup cereal.................150 Calories
       -2 chocolates ............150 Calories

Not every day can be your best, but make it worth living.

 I try to find ways to motivate and reward myself for meeting goals/making progress that don't involve food.  Like most women, my mind automatically goes to clothes and shoes.  I don't buy things for myself often so, this is a great motivator for me.  I bought a few shirts about a month ago and they are still sitting folded and unworn on my dresser.  I see them every morning and every night.  They are a constant reminder of what I can achieve if I stay strong.  I'm so close to meeting my 'new shirts' goal, but today I had a setback.  It could be anything that caused me to make no progress since the weekend.  Its discouraging and frustrating, but if I stick to the plan and keep at it, I'll be wearing those shirts in no time.  I'll be sure to post pictures when I do!

Leg workout:
15 lunges each leg with 2 10lb weights in each hand
25 squats with 2 10lb weights in each hand
x4

I vary this workout every few weeks by adding more lunges.  I started at 25 with no weights and worked up to where I am now. 

8-apple...............................................100 Calories
  -toast with 1tsp cream cheese............75 Calories
90min Cardio and stretching......................700 Calories
11-carrots............................................35 Calories
12-hard boiled egg white only................20 Calories
2-Banana and crystal light......................115 Calories
3-Legs workout.......................................100 Calories
4-Oatmeal.............................................245 Calories
6:30-small salad.....................................150 Calories
       -pizza..............................................205 Calories
8:30-1 cup cereal....................................150 Calories
       -skinny brownie................................150 Calories

Adjusting is easy once you make the commitment.

My days are always up and down.  Things here are busy and I'm hoping that hard times now will lead to better days ahead.  If you've noticed, my workouts follow a schedule.  I do cardio Tuesday, Thursday, Saturday and Sunday, legs Tuesday, Thursday and Sunday, and abs & arms Monday, Wednesday and Friday.  Today is abs and arms day!  Part I consists of:

25 pushups
25 bicycle crunches (each side)
25 reverse crunches
25 standard crunches
25 glute kickbacks (each side)
25 bicycle crunchs (each side)
25 reverse crunches
25 standard crunches

x2

Monday Eating:
8-apple............................100 Calories
  -toast with cream cheese.....75 Calories
10-1 hard boiled egg white..................................20 Calories
12-carrots.................................35 Calories
1-Abs and Arms workout part 1
2-Banana and crystal Light.................................115 Calories
3-Abs and Arms workout part 2
4-Oatmeal..............................................245 Calories
6:30-Small salad..........................150 Calories
       -Vegetables...........................130 Calories
8:30-1 cup cereal.................150 Calories
       -skinny brownie ............150 Calories

Feel a little feeling

I feel a lot better than I did a week ago.  Other than the crystal light packet (strawberry energy) and the cereal (Weis brand honey nut O's), I'm eating very clean, all natural foods.  Even the brownies are made with greek yogurt, cocoa, eggs, oats, etc.  It has completely changed the way my body feels.  I'm down 3.8 pounds compared to this time last week.  Yes, almost all of that is water weight from splurging over my husband's birthday weekend.  My diet is very similar to the last week, but I'm slowly adding in more grains and protein, which I need to build the muscle I'm hoping to.  This week, I'm also hoping to share more specific information on my workouts.  Yay for week two!

8-apple...............................................100 Calories
  -toast with 1tsp cream cheese............75 Calories
90min Cardio and stretching......................700 Calories
11-carrots............................................35 Calories
12-hard boiled egg white only................20 Calories
2-Banana and crystal light......................115 Calories
3-Legs workout.......................................100 Calories
4-Oatmeal.............................................245 Calories
6:30-small salad.....................................150 Calories
       -garlic chicken and sweet potatoes...........250 Calories
8:30-1 cup cereal....................................150 Calories
       -skinny brownie................................150 Calories

Day Seven

Day 7!  Wahoo!  Just have to stick it out today and I made it through crash week.  Of course, today my baby boy decided to wake up 2 hours earlier than normal.  Wow I'm exhausted.  I took spinning this morning instead of my usual routine because we had a birthday party at the zoo.  Add two hours walking around the zoo and I'm beat. 

7:00-apple........................100 Calories

8:00-9:30 Spinning.........................650 Calories

11-celery and PB2..........50 Calories

2-banana and crystal light..................115 Calories

4-oatmeal............................245 Calories

6:30-small salad.......................150 Calories
       -bbq chicken sandwich...............................300 Calores

8:30-cereal.................................150 Calories
       -skinny brownie..............................150 Calories

Fitness First

Day 6 is underway and I'm relieved this week is coming to a close.  Not only have I been crash dieting, but my husband has been out of town, I've been dealing with contractors and working on getting things rolling on house hunting.  Today's goal is simple.  I just want to get through it.  Tomorrow I start planning and prepping for week two.  I find myself less driven to my old bad habits.  I know they'll sneak up on me again.  Week two is filled with starting more good habits.  Out with the old and in with the new.

8-apple............................100 Calories
10-1 hard boiled egg white..................................20 Calories
12-carrots.................................35 Calories
1-Abs and Arms workout part 1
2-Banana and crystal Light.................................115 Calories
3-Abs and Arms workout part 2
4-Oatmeal..............................................245 Calories
6:30-Small salad..........................150 Calories
       -Vegetables...........................150 Calories
8:30-1 cup cereal.................150 Calories
       -skinny brownie ............150 Calories

Its not called a crash diet for nothing.

Day 5 and yes, I'm crashing.  Its all part of the process.  Seven days to teach my body what it means to feel hungry again, shrink my stomach, break my bad habits, and push myself.  Next week is recovery and building back up.  I wish it was next week already.  I pulled up to the gym today and thought, 'I don't know if I can do this'.  We've all been there and had these days.  I refuse to quit, know I'll feel better once its done, and remind myself of my goals.  I had a killer workout.  All three of my cardio workouts this week have burned the most calories so far.  This weekends workouts are going to be a struggle, but I know it will get better.  It always does.
8-apple...............................................100 Calories
90min Cardio and stretching......................700 Calories
11-carrots............................................35 Calories
12-hard boiled egg white only................20 Calories
2-Banana and crystal light......................115 Calories
3-Legs workout.......................................100 Calories
4-Oatmeal.............................................245 Calories
6:30-small salad.....................................150 Calories
       -turkey medallions with sauce...........150 Calories
       -brown rice......................................150 Calories
8:30-1 cup cereal....................................150 Calories
       -skinny brownie................................150 Calories

Here is the link to the skinny brownies.  I used 1/4 cup natural peanut butter, 3/4 sugar, chobani 0% vanilla yogurt, and baked for 30min.  They are not guest worthy but for someone like me who is used to low fat desserts, it was a hit.

http://sallysbakingaddiction.com/2012/06/10/skinny-peanut-butter-swirl-brownies/

Giving up IS NOT an Option

I slept very little last night.  I was restless and my 15 month old woke up every 30min from 3:30-5:30 until we both gave up and started our day.  We usually get up about 7:00.  Lucky for me, the 5 month old I watch was also on a sleep protest last night.  Today I am thankful for naptime. 

Day 4 of crash dieting is one of the harder days.  You're body is starting to crave more calories, the end of the week is not close enough, and the strict schedule is getting harder to stick to.  This is why I make sure I eat every two hours.  It keeps me motivated and prevents my body from going into starvation mode.  I'm looking forward to adding extra grain and protein next week.  Until then, back to the grind, even on Mommy Zombie mode. 

8-apple............................100 Calories
10-1 hard boiled egg white..................................20 Calories
12-carrots.................................35 Calories
1-Abs and Arms workout part 1
2-Banana and crystal Light.................................115 Calories
3-Abs and Arms workout part 2
4-Oatmeal..............................................245 Calories
6:30-Small salad..........................150 Calories
       -Vegetables...........................150 Calories
8:30-1 cup cereal
       -skinny brownie (still haven't had a chance to make these, yet...maybe today)

Be a Fighter....I'm Stronger

I know its going to be a rough day at the gym when I'm walking up the stairs to workout and my legs are already screaming at me/my heart rate gets elevated.  It was a struggle and I had to fight through my entire workout, but I had my best workout in a long time (calorie count wise).  Thank you Christina Aguilera's Fighter for helping me push through.  There's nothing like a great song to keep you motivated.

8-Apple................100 Calories
90 min of cardio and stretching...................700 Calories
11-Carrots...........................35 Calories
12-1 hard boiled egg white only.............................20 Calories
2-banana and crystal light...............................115 Calories
4-oatmeal...................................245 Calories
6:30-Girl Night Out
       -Grilled Shrimp Salad (bring my own dressing)................200-250 Calories (I have to see it to know)
       -Side of brown rice (if my salad is small)....................150-175 Calories (depends on portion size)
       -Rainbow and Naruto Roll........................................200 Calories (depends on how many pieces)
         (Tuna, Salmon and Yellowtail wrapped in a thin sheath of cucumber (no rice, no seaweed)).

 8:30-Cup of Cereal............................150 Calories

I'm already starting to see results on the scale and in the way I feel.  One week of crash dieting....day three.

Abs are Made in the Kitchen

Day 1 was a success.  I stuck to my eating plan.  The hardest part of my night is after dinner and before bed.  I just want to snack on everything.  It was hard not to default to my new snacking routine yesterday.  In the end, I went to bed a little hungry, but proud of myself for sticking with it.  Geez.  This is just day 1!

Monday Schedule:

8-apple........................100 Calories
10-hard boiled egg (white only)....................20 Calories
12-carrots..............................35 Calories
1-Abs and arms workout part 1
2-banana and crystal light.........................115 Calories
3-Abs and arms workout part 2
4-oatmeal..............................245 Calories
6:30-small salad.............150 Calories
       -roasted veggies.........150 Calories
8:30- cup of cereal...........150 Calories
       -skinny brownie (if I get to make them)

I'll elaborate more on my workouts and recipes later on.  Here's to success on day 2.

A Fresh Start

The last few months I've been struggling with my body image.  Today, I start to change that.  This blog is my way to track, share, and make myself accountable.  Six weeks, starting today and I'm hoping to be back on track to a happier, healthier me.

Sundays:

8:00-9:30 Spinning.........................600 Calories

10-veggies today I had a bag of carrots..........35 Calories

12-apple................100 Calories

2-banana and crystal light..................115 Calories

3-legs workout.................100 Calories?

4-oatmeal............................245 Calories

6:30-small salad.......................150 Calories
       -egg white sandwich...............................250 Calores

8:30-cereal.................................150 Calories
       -pudding..............................60 Calories