1. Walk to your destination if it takes fewer than 30 minutes to get there.
2. Do bicep curls with any heavy bags you haul to and from work. They’re as unwieldy as kettlebells, so balancing them forces more muscles to fire.
3. Dance with your kids. Even if it’s to nursery rhyme songs!
4. Clench your butt muscles while climbing the stairs
5. See if you can hold a plank pose for three consecutive minutes every day.
6. Eke out crunches during commercial breaks.
7. Bike to meet pals on the weekend.
8. Wear a watch that monitors calorie burn. Or a pedometers that monitors your steps
9. Perform leg lifts and bridges while you talk on the phone.
10. Set your clock 30 minutes ahead so you have time to run before work.
Taken from Self magazine September 2011
Wednesday, September 28, 2011
Tuesday, September 27, 2011
Just Lose It Challenge: Still Holding Strong
My standing as of last week’s weigh-in is me still holding strong in THIRD place!
That’s awesome when you look at about 400 that signed up (though I am sure many have dropped out). What’s really great is I don’t have as much to lose, but I am pushing very, very hard to lose what I can each week and stay in contention. It’s getting harder and harder!
I had sushi and Tempura last Monday! I had a foot-long sub another day. It didn’t seem to mess up this week’s weigh-in, but could I have done better?
There’s always that question, and I say YES! No one is, nor should be perfect at this healthy lifestyle. You stumble along the way. You take a nibble here or there of the forbidden food, you skip a workout (never me, just saying), or you know you did not push yourself to really do more, you just went through the motion. I always think, if I am going to workout, I better sweat buckets and burn like 1,000 calories each time. You can do the same workout and burn 500, but if I know how to amp it up and burn more, then I’m going for it.
But the workouts are never my stumbling point….it’s the eating. I like food. I like a LOT of food!! I like good tasty food. But for this challenge, I am trying to stay as strict as I possibly can. To lose the most weight in 12 weeks and to WIN, you gotta do what you gotta do. So that said….no, my eating is far from perfect. I could do way better and my results would be even better.
Each week I try and do better. I’ve been doing just enough to keep me in top 10, but now I need to gun for the #1 spot!
That’s awesome when you look at about 400 that signed up (though I am sure many have dropped out). What’s really great is I don’t have as much to lose, but I am pushing very, very hard to lose what I can each week and stay in contention. It’s getting harder and harder!
I had sushi and Tempura last Monday! I had a foot-long sub another day. It didn’t seem to mess up this week’s weigh-in, but could I have done better?
There’s always that question, and I say YES! No one is, nor should be perfect at this healthy lifestyle. You stumble along the way. You take a nibble here or there of the forbidden food, you skip a workout (never me, just saying), or you know you did not push yourself to really do more, you just went through the motion. I always think, if I am going to workout, I better sweat buckets and burn like 1,000 calories each time. You can do the same workout and burn 500, but if I know how to amp it up and burn more, then I’m going for it.
But the workouts are never my stumbling point….it’s the eating. I like food. I like a LOT of food!! I like good tasty food. But for this challenge, I am trying to stay as strict as I possibly can. To lose the most weight in 12 weeks and to WIN, you gotta do what you gotta do. So that said….no, my eating is far from perfect. I could do way better and my results would be even better.
Each week I try and do better. I’ve been doing just enough to keep me in top 10, but now I need to gun for the #1 spot!
Monday, September 19, 2011
Just Lose It Challenge: What Does It Take To Be #1
So results are in! After 3 weeks, I am number THREE out of 400 in the Just Lose It weight-loss challenge. I say that is a pretty big deal.
I keep hearing my fave Nelly Song in my head “#1.”
“What does it take to be #1
‘Cuz 2 is not a winner
And 3 nobody remembers.”
RIGHT! Sooooo, I have to really, really buckle down! So the audacity of those at work bringing in a cake for my birthday that I won’t enjoy. Little cheats, little bites, add up to BAD numbers. Staying focus is the name of the game.
I do have a cheat planned for tonight, at a sushi restaurant only because I have been wanting to go since like forever and my Groupon expires soon. My birthday was last Thursday, yet I waited to treat myself till after my Monday morning weigh-in. This gives me all week to burn that off. Plus, I was told by the trainer who weighs me in, it’s time to step it up and switch things up. More inclines/sprints on the treadmill, using the elliptical (I haven’t really used this the last few weeks), and simply doing MORE!
I mean, I do a LOT now, but I have to go all out now. I just ran my second 5K but that’s flippin not enough! I scheduled another in two weeks. I am increasing my weight training. The trainer said go lighter and do more reps. I will be running more! I still have yet to run a 5K without stopping to walk.
My eating, is darn near perfect so I can’t change much with that.
So beyond everything else I do, it’s who else is doing better than me. Maybe they are going hard like me. On the Biggest Loser, you see it all the time, somebody just sneaks up behind you and wins it all. So I actually don’t want to stay #3 the distance, I want it to fluctuate and then really kill it at the end so they don’t see me coming.
I’ll try and post more tips later this week.
I keep hearing my fave Nelly Song in my head “#1.”
“What does it take to be #1
‘Cuz 2 is not a winner
And 3 nobody remembers.”
RIGHT! Sooooo, I have to really, really buckle down! So the audacity of those at work bringing in a cake for my birthday that I won’t enjoy. Little cheats, little bites, add up to BAD numbers. Staying focus is the name of the game.
I do have a cheat planned for tonight, at a sushi restaurant only because I have been wanting to go since like forever and my Groupon expires soon. My birthday was last Thursday, yet I waited to treat myself till after my Monday morning weigh-in. This gives me all week to burn that off. Plus, I was told by the trainer who weighs me in, it’s time to step it up and switch things up. More inclines/sprints on the treadmill, using the elliptical (I haven’t really used this the last few weeks), and simply doing MORE!
I mean, I do a LOT now, but I have to go all out now. I just ran my second 5K but that’s flippin not enough! I scheduled another in two weeks. I am increasing my weight training. The trainer said go lighter and do more reps. I will be running more! I still have yet to run a 5K without stopping to walk.
My eating, is darn near perfect so I can’t change much with that.
So beyond everything else I do, it’s who else is doing better than me. Maybe they are going hard like me. On the Biggest Loser, you see it all the time, somebody just sneaks up behind you and wins it all. So I actually don’t want to stay #3 the distance, I want it to fluctuate and then really kill it at the end so they don’t see me coming.
I’ll try and post more tips later this week.
Monday, September 12, 2011
Just Lose It: Weight Loss Tips
• Eat at least three times a day
• Pay attention to your body. When you feel like you have had enough to eat, stop. Quit before you feel full, stuffed, or sick from eating. You can have more if you really are hungry.
• If you still feel hungry are unsatisfied after a meal or a snack, wait at least 10 minutes before you have more food. Often, the cravings will go away.
• Drink plenty of calorie-free drinks (water, tea, coffee). You may be thirsty, not hungry.
• Pick lean meats, low-fat or nonfat cheese and skim (nonfat) or 1% milk instead of higher-fat/higher-calorie choices.
• Get plenty of fiber. Vegetables, fruits and whole grains are good sources. Have a high-fiber cereal every day.
• Cut back on sugar. For example, drink less fruit juice and soda.
• Limit the amount of alcohol (beer, wine, and liquor) you drink.
• Keep all the food in the kitchen. Eat only in a chosen place, such as the table. Don’t eat in the car or the bedroom or in front of the TV.
• Pay attention to your body. When you feel like you have had enough to eat, stop. Quit before you feel full, stuffed, or sick from eating. You can have more if you really are hungry.
• If you still feel hungry are unsatisfied after a meal or a snack, wait at least 10 minutes before you have more food. Often, the cravings will go away.
• Drink plenty of calorie-free drinks (water, tea, coffee). You may be thirsty, not hungry.
• Pick lean meats, low-fat or nonfat cheese and skim (nonfat) or 1% milk instead of higher-fat/higher-calorie choices.
• Get plenty of fiber. Vegetables, fruits and whole grains are good sources. Have a high-fiber cereal every day.
• Cut back on sugar. For example, drink less fruit juice and soda.
• Limit the amount of alcohol (beer, wine, and liquor) you drink.
• Keep all the food in the kitchen. Eat only in a chosen place, such as the table. Don’t eat in the car or the bedroom or in front of the TV.
Tuesday, September 6, 2011
Just Lose It Challenge: How am I doing so far?
Well, the results were posted today for the first weigh-in (after initial week).
1. Chris R. 5.569%
2. Krisi S. 5.213%
3. Teresa Y 4.554%
4. Donovan L. 4.032%
5. KIMBERLY W 3.797%
That's me by the way, Kimberly W, in bold all caps, in case you couldn't tell! I am in 5th place out of 400 participating! Well, 400 is the number that the Challenge had room for...and I am sure many have dropped out or will soon.
So little, bitty me pulled a big enough number to land in top 5. Yes, I was very excited to see this. It made today's weigh-in feel better. No loss (although it should have been half a pound, their scale is screwy). I may drop out of top 10 (they only post top 10) but trust me I will earn my way back in top 10 in the next couple of weeks.
I need to eat better. And when I say better, I mean MORE FOOD! I don't eat enough and that is jacking up my metabolism. Everything I have been eating is good, clean foods, but I am under my calories range nearly every day. Either I am too full to eat more, or half eat some of the food. This week goal is to eat in my range.
As far as the exercises goes, I don't know if it can get any better. Last night I KILLED 45 minutes of Turbo Jam Cardio Party workout, with weighted gloves on mind you, and then followed that with 30 minutes of Hip Hop Hustle. Tonight I hit the Y for a little elliptical followed by an hour long Kettlebells class. My home workout will be Turbo Kick, because that burns like crazy calories.
1. Chris R. 5.569%
2. Krisi S. 5.213%
3. Teresa Y 4.554%
4. Donovan L. 4.032%
5. KIMBERLY W 3.797%
That's me by the way, Kimberly W, in bold all caps, in case you couldn't tell! I am in 5th place out of 400 participating! Well, 400 is the number that the Challenge had room for...and I am sure many have dropped out or will soon.
So little, bitty me pulled a big enough number to land in top 5. Yes, I was very excited to see this. It made today's weigh-in feel better. No loss (although it should have been half a pound, their scale is screwy). I may drop out of top 10 (they only post top 10) but trust me I will earn my way back in top 10 in the next couple of weeks.
I need to eat better. And when I say better, I mean MORE FOOD! I don't eat enough and that is jacking up my metabolism. Everything I have been eating is good, clean foods, but I am under my calories range nearly every day. Either I am too full to eat more, or half eat some of the food. This week goal is to eat in my range.
As far as the exercises goes, I don't know if it can get any better. Last night I KILLED 45 minutes of Turbo Jam Cardio Party workout, with weighted gloves on mind you, and then followed that with 30 minutes of Hip Hop Hustle. Tonight I hit the Y for a little elliptical followed by an hour long Kettlebells class. My home workout will be Turbo Kick, because that burns like crazy calories.
Tuesday, August 30, 2011
Just Lose It Challenge: I want to live to be 100
I always say, “I want to live to be 100!” But what was I really doing to ensure that?
After attending the kickoff meeting for the Just Lose It Challenge, the speaker spoke about a study they did on centarians (people who live past 100) and my ears perked up. I think I started to cry at one point because in the past I was not taking it serious. I do want to love a long, healthy life…but I know I wasn’t treating my body like I wanted to.
Here are the top five things that’s centarians have in common:
1. Have strong social groups (positive)-Having a network of friends feeding you POSITIVE energy will prolong your life! Yes, simple, huh. Get rid of negative friends. Laugh EVERY day. This helps you to stay on track and focused.
2. Gardens-They all had their own garden. If you can’t have your own garden, shop at the Farmer’s market often. Fruits and veggies in their natural state (raw) is the best for you.
3. Smarts-They continues developing their minds, always learning new things. Keep your brain active!
4. Active-They did something active every day! And when you’re doing your activity, LOVE IT, don’t make it out of a choir.
5. Small portions or non-processed foods-Eat till you are half full! Pick foods that have not been processed. Nothing from a box, can, bag or frozen or additives added to it.
These five steps look pretty darn easy to me! So I will do my best to live my life according to these five rules, not just for weight loss, but just to have the healthiest body for the longest time.
Week 1 Just Lose it Results: 4 pounds down!
After attending the kickoff meeting for the Just Lose It Challenge, the speaker spoke about a study they did on centarians (people who live past 100) and my ears perked up. I think I started to cry at one point because in the past I was not taking it serious. I do want to love a long, healthy life…but I know I wasn’t treating my body like I wanted to.
Here are the top five things that’s centarians have in common:
1. Have strong social groups (positive)-Having a network of friends feeding you POSITIVE energy will prolong your life! Yes, simple, huh. Get rid of negative friends. Laugh EVERY day. This helps you to stay on track and focused.
2. Gardens-They all had their own garden. If you can’t have your own garden, shop at the Farmer’s market often. Fruits and veggies in their natural state (raw) is the best for you.
3. Smarts-They continues developing their minds, always learning new things. Keep your brain active!
4. Active-They did something active every day! And when you’re doing your activity, LOVE IT, don’t make it out of a choir.
5. Small portions or non-processed foods-Eat till you are half full! Pick foods that have not been processed. Nothing from a box, can, bag or frozen or additives added to it.
These five steps look pretty darn easy to me! So I will do my best to live my life according to these five rules, not just for weight loss, but just to have the healthiest body for the longest time.
Week 1 Just Lose it Results: 4 pounds down!
Tuesday, August 23, 2011
Just Lose It Challenge: Go all in!
I will start a 12 week challenge starting tomorrow. I am going all in! The last few weeks I have been lax with my healthy lifestyle. Been eating frozen entrees, eating way too many not so good for me protein bars, snacking on pretzels a few of my kids tata tots and fries here and there….yes, you get the picture.
Although my workouts are always full out, my eating needs a lot of help. A LOT! I don’t have a whole lot to lose, but what I do have to lose is even harder to get off than someone who has to lose 100 pounds. The only way I know I can be successful is to eat totally clean, totally unprocessed foods.
I will drink 12+ cups of water a day. Twelve is my magic number. Anything less than that I am dehydrated. Most days I try and aim for 16, but on average 14 most days. I will *try* and stick to plain water, but I am addicted to Crystal Light and will add that to maybe half of it. Also, my first cup of the day will be warm water with juice of about one lemon in it. This is MAGIC to the body! Trust me, you have to make this a daily habit.
NO ADDED SALT! Very, very, very hard for me! I am a salt addict, forget the sugar, I’ll pick salt over it anyway. By eating more unprocessed foods, that will eliminate added salt to foods. When I cook my veggies…no added salt. When I eat my chicken, fish, even eggs….no salt. No boxed foods, no foods from a bag, no frozen entrees, all loaded with salt.
No sugar! I don’t add much sugar to things, but I will be cutting out any kinds of breads, cereal, sweet treats, cookies and candy. Which brings me to….
LIMITED CARBS! Cutting out all the bad culprit carbs, but keeping the good ones. Jeannette Jenkins thinks oatmeal should be the only carb for the day. Well, I’ll try and add that and a bit of quinoa and maybe Ezekiel bread. Everything else, I’m cutting completely out, at least for the next 12 weeks.
No cheese. Bad for my belly because I am lactose intolerant, plus, I like all the fatty cheeses! And I always overeat it! Two, it bloats you like crazy anyway.
I think doing all these things will help get me back to my goal weight in the quickest amount of time.
Although my workouts are always full out, my eating needs a lot of help. A LOT! I don’t have a whole lot to lose, but what I do have to lose is even harder to get off than someone who has to lose 100 pounds. The only way I know I can be successful is to eat totally clean, totally unprocessed foods.
I will drink 12+ cups of water a day. Twelve is my magic number. Anything less than that I am dehydrated. Most days I try and aim for 16, but on average 14 most days. I will *try* and stick to plain water, but I am addicted to Crystal Light and will add that to maybe half of it. Also, my first cup of the day will be warm water with juice of about one lemon in it. This is MAGIC to the body! Trust me, you have to make this a daily habit.
NO ADDED SALT! Very, very, very hard for me! I am a salt addict, forget the sugar, I’ll pick salt over it anyway. By eating more unprocessed foods, that will eliminate added salt to foods. When I cook my veggies…no added salt. When I eat my chicken, fish, even eggs….no salt. No boxed foods, no foods from a bag, no frozen entrees, all loaded with salt.
No sugar! I don’t add much sugar to things, but I will be cutting out any kinds of breads, cereal, sweet treats, cookies and candy. Which brings me to….
LIMITED CARBS! Cutting out all the bad culprit carbs, but keeping the good ones. Jeannette Jenkins thinks oatmeal should be the only carb for the day. Well, I’ll try and add that and a bit of quinoa and maybe Ezekiel bread. Everything else, I’m cutting completely out, at least for the next 12 weeks.
No cheese. Bad for my belly because I am lactose intolerant, plus, I like all the fatty cheeses! And I always overeat it! Two, it bloats you like crazy anyway.
I think doing all these things will help get me back to my goal weight in the quickest amount of time.
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