Saturday, January 31, 2009
A Week Off
I'm so sorry I have been absent from our website for the last week. I have been exercising and sticking to my goals though. My mom broke her wrist last Saturday and I have been helping her out, I'm painting and I have a million other things going this week. I just need some time off from blogging. As soon as I finish painting I'll be back to my regular schedule. I hope everyone is doing great!
Monday, January 26, 2009
Another week!
Well this week has been good and bad. I can report that I lost 1 more pound. while not alot It is still one less and keeps me going. It is really my fault this week was lainee's b-day and I splurged that day and on Friday me my mom and Sheena went out to dinner and boy did we splurge. I was so panicked that I was gonna gain all of it back so I am relieved that I can still report a one Pound loss bringing the total to 6pounds. I am still going and will reach my goal.
Sunday, January 25, 2009
Weekly Update
Hi Everyone, I'm so sorry I have not been posting tips the last few days. I have been so busy! I had a party for Traykun and my mom. It's my mom's birthday today and she broke her wrist yesterday so I am driving to Castle Valley to help her this morning. I maintained my weight again, no loss and no gain. I'm going out of town until Wednesday and will be back to posting upon my return. I hope everyone is making progress and doing great!
Saturday, January 24, 2009
Weight Loss Secrets
Weight Loss Secrets
1. Mix a juice spritzer. Combine your favorite juice (half of your usual amount) with plain or sparkling water. You can cut up to 85 calories per glass--and lose 5 pounds or more a year.
2. Pick up the cordless. Burn calories while you talk: Do the laundry (68 calories), set the table (85 calories), or water plants (102 calories). (Values based on a 150-pound person and half an hour of activity.)
3. Pop a piece of gum. Researchers recently discovered that chewing sugar-free gum all day increases your metabolic rate by about 20 percent. That could burn off more than 10 pounds a year.
4. Pay cash for treats. Anytime someone offers you goodies--and you accept--put $1.00 aside. Then give the money to your kids. When you literally pay for treats, you're more likely to say "No thanks."
5. Study the wrapper. At a quick glance, that candy bar appears to contain 220 calories. But a closer look may reveal that it (or a bottle of juice, bag of crackers, or bag of nuts) provides two or more servings--which more than doubles those calories.
6. Sip green tea before you walk. The caffeine frees fatty acids so that you burn fat more easily. And the polyphenols (antioxidant compounds) in green tea appear to work with caffeine to increase calorie burn. (If you have high blood pressure, skip this tip.)
7. Ditch diet shakes. The calorie savings are only temporary; you just eat more later.
8. Pack a lunch. Dining out more than five times a week may make you eat more--nearly 300 calories a day--than if you dine out less frequently.
9. Dip your bread. Use olive oil in place of butter. It's healthier and may also help you eat less. In a recent study, dippers ate a total of 52 fewer calories on average than those who used butter.
10. Sprinkle flax on your cereal. High-fiber, ground flaxseed can help curb your appetite and eliminate calories. Add it to yogurt or muffin and bread mixes. Available in health food stores.
11. Dress with this:
1 Tbsp balsamic vinegar
1/4 tsp olive oil
3/4 tsp dijon mustard
1/4 tsp horseradish
Mix togetherIt makes for a tasty salad dressing with only 20 calories and 1.5 grams of fat.
12. Schedule a blood test. About 1 in every 12 women (most of whom don't know it) has an under active thyroid, which can slow down her metabolism.
13. Supersize your H2O. Buy the big bottle when it comes to good-for-you stuff such as water: You'll drink more.
14. Trick your tastebuds. Sucking on a menthol/eucalyptus cough drop can stop cravings instantly.
15. Spice up your meals. Adding hot chile pepper (or capsaicin) to food may help you stop eating sooner.
16. Pour a white cocktail. Like water, low-fat milk's volume fills your stomach, but it also contains carbohydrates--so you eat less.
17. Chunk your salad. Chop carrots, celery, sweet potatoes, zucchini, or other veggies instead of shredding or slicing. It takes more effort to munch bigger pieces; you'll do more chewing and eat less during the main course.
18. Call a friend. Fill loneliness with talk--not cookies.
19. Log your food. Writing down what you eat can help you stay in control because you're more accountable. No need to record it perfectly or review what you wrote: The benefit is in the writing itself.
20. Fidget. You can burn up to 700 calories a day!
21. Retire the remotes. You could easily burn 200 extra calories a day if you stop using the TV/VCR remote, garage door opener, electric can opener, riding mower, car, and other laborsaving devices.
22. Spray--don't drizzle. Use an olive oil sprayer such as MISTO to add flavor to salads, chicken, fish, or pasta--without all the calories. A 2-second spray evenly distributes about 1/2 teaspoon of oil, compared to the 2 or 3 teaspoons you might get when pouring. That'll save you up to 100 calories per use. Available in department stores.
23. Buy small. The bigger the package, the more you're likely to eat--up to 44 percent more, according to one study.
24. Break into a jog. If you already jog, speed up to a sprint. These brief intervals allow you to cover more distance and burn more calories--without lengthening your workout. The increased impact will also help make your bones stronger.
25. Measure before cooking. It's easy to overeat pasta, but not if you cook the right amount at the start. For a perfect portion, keep a quarter near your spaghetti. Its diameter is exactly the size of the 2-ounce stack (about 200 calories) that you should serve per person. Or buy a dry-pasta measurer sold in gourmet cooking stores.
26. Rent a spooky movie. You're less likely to eat when you're fearful--but more likely when you're angry or happy.
27. Reflect on your choices. Looking at yourself in a mirror while eating may help you consume 22 to 32 percent less.
28. Drop and do 10. Before you pry open that tub of ice cream, do 10 situps or pushups. Doing something physical can put you back in touch with your body--and your goals.
29. Take a whiff. When you really want those fresh-baked cookies, try this: Indulge in the smell for 30 seconds. Then place a small piece on the tip of your tongue for another 30 seconds. Savoring the smell and taste can help you stop at just one cookie.
30. Have chunky soup. People who ate soup containing large vegetable pieces reported feeling fuller and ate 20 percent less during lunch than those who had a pureed soup made of the same ingredients.
31. Blot the fat. You can dab off about a teaspoon of oil--or 40 calories and 4.5 grams of fat--from two slices of pizza.
32. Skip "light" foods. The weight of food--not just the fat and calories--is what fills you up. Eat less and still feel satisfied with low-calorie heavyweights such as oranges, strawberries, grapefruit, cantaloupe, cooked spinach, collard greens, and broccoli.
33. Order fish. Varieties rich in omega-3 fatty acids--tuna, mackerel, cod, and salmon--may help you drop pounds by improving fat metabolism. Overweight people who ate a reduced-calorie diet that included fish every day lost about 20 percent more weight than those on a fish-free diet.
34. Post inspiration. To keep yourself on track, place quotes in strategic spots where you might need some motivation: on the fridge, TV, dashboard, or computer. Some suggestions: "You've come too far to take orders from a cookie." "Nothing tastes as good as thin feels."
35. Drink, drink, drink. Dehydration can slow your metabolism by 3 percent. At a weight of 150 pounds, that would be about 45 fewer calories burned a day--which could mean 5 extra pounds a year
1. Mix a juice spritzer. Combine your favorite juice (half of your usual amount) with plain or sparkling water. You can cut up to 85 calories per glass--and lose 5 pounds or more a year.
2. Pick up the cordless. Burn calories while you talk: Do the laundry (68 calories), set the table (85 calories), or water plants (102 calories). (Values based on a 150-pound person and half an hour of activity.)
3. Pop a piece of gum. Researchers recently discovered that chewing sugar-free gum all day increases your metabolic rate by about 20 percent. That could burn off more than 10 pounds a year.
4. Pay cash for treats. Anytime someone offers you goodies--and you accept--put $1.00 aside. Then give the money to your kids. When you literally pay for treats, you're more likely to say "No thanks."
5. Study the wrapper. At a quick glance, that candy bar appears to contain 220 calories. But a closer look may reveal that it (or a bottle of juice, bag of crackers, or bag of nuts) provides two or more servings--which more than doubles those calories.
6. Sip green tea before you walk. The caffeine frees fatty acids so that you burn fat more easily. And the polyphenols (antioxidant compounds) in green tea appear to work with caffeine to increase calorie burn. (If you have high blood pressure, skip this tip.)
7. Ditch diet shakes. The calorie savings are only temporary; you just eat more later.
8. Pack a lunch. Dining out more than five times a week may make you eat more--nearly 300 calories a day--than if you dine out less frequently.
9. Dip your bread. Use olive oil in place of butter. It's healthier and may also help you eat less. In a recent study, dippers ate a total of 52 fewer calories on average than those who used butter.
10. Sprinkle flax on your cereal. High-fiber, ground flaxseed can help curb your appetite and eliminate calories. Add it to yogurt or muffin and bread mixes. Available in health food stores.
11. Dress with this:
1 Tbsp balsamic vinegar
1/4 tsp olive oil
3/4 tsp dijon mustard
1/4 tsp horseradish
Mix togetherIt makes for a tasty salad dressing with only 20 calories and 1.5 grams of fat.
12. Schedule a blood test. About 1 in every 12 women (most of whom don't know it) has an under active thyroid, which can slow down her metabolism.
13. Supersize your H2O. Buy the big bottle when it comes to good-for-you stuff such as water: You'll drink more.
14. Trick your tastebuds. Sucking on a menthol/eucalyptus cough drop can stop cravings instantly.
15. Spice up your meals. Adding hot chile pepper (or capsaicin) to food may help you stop eating sooner.
16. Pour a white cocktail. Like water, low-fat milk's volume fills your stomach, but it also contains carbohydrates--so you eat less.
17. Chunk your salad. Chop carrots, celery, sweet potatoes, zucchini, or other veggies instead of shredding or slicing. It takes more effort to munch bigger pieces; you'll do more chewing and eat less during the main course.
18. Call a friend. Fill loneliness with talk--not cookies.
19. Log your food. Writing down what you eat can help you stay in control because you're more accountable. No need to record it perfectly or review what you wrote: The benefit is in the writing itself.
20. Fidget. You can burn up to 700 calories a day!
21. Retire the remotes. You could easily burn 200 extra calories a day if you stop using the TV/VCR remote, garage door opener, electric can opener, riding mower, car, and other laborsaving devices.
22. Spray--don't drizzle. Use an olive oil sprayer such as MISTO to add flavor to salads, chicken, fish, or pasta--without all the calories. A 2-second spray evenly distributes about 1/2 teaspoon of oil, compared to the 2 or 3 teaspoons you might get when pouring. That'll save you up to 100 calories per use. Available in department stores.
23. Buy small. The bigger the package, the more you're likely to eat--up to 44 percent more, according to one study.
24. Break into a jog. If you already jog, speed up to a sprint. These brief intervals allow you to cover more distance and burn more calories--without lengthening your workout. The increased impact will also help make your bones stronger.
25. Measure before cooking. It's easy to overeat pasta, but not if you cook the right amount at the start. For a perfect portion, keep a quarter near your spaghetti. Its diameter is exactly the size of the 2-ounce stack (about 200 calories) that you should serve per person. Or buy a dry-pasta measurer sold in gourmet cooking stores.
26. Rent a spooky movie. You're less likely to eat when you're fearful--but more likely when you're angry or happy.
27. Reflect on your choices. Looking at yourself in a mirror while eating may help you consume 22 to 32 percent less.
28. Drop and do 10. Before you pry open that tub of ice cream, do 10 situps or pushups. Doing something physical can put you back in touch with your body--and your goals.
29. Take a whiff. When you really want those fresh-baked cookies, try this: Indulge in the smell for 30 seconds. Then place a small piece on the tip of your tongue for another 30 seconds. Savoring the smell and taste can help you stop at just one cookie.
30. Have chunky soup. People who ate soup containing large vegetable pieces reported feeling fuller and ate 20 percent less during lunch than those who had a pureed soup made of the same ingredients.
31. Blot the fat. You can dab off about a teaspoon of oil--or 40 calories and 4.5 grams of fat--from two slices of pizza.
32. Skip "light" foods. The weight of food--not just the fat and calories--is what fills you up. Eat less and still feel satisfied with low-calorie heavyweights such as oranges, strawberries, grapefruit, cantaloupe, cooked spinach, collard greens, and broccoli.
33. Order fish. Varieties rich in omega-3 fatty acids--tuna, mackerel, cod, and salmon--may help you drop pounds by improving fat metabolism. Overweight people who ate a reduced-calorie diet that included fish every day lost about 20 percent more weight than those on a fish-free diet.
34. Post inspiration. To keep yourself on track, place quotes in strategic spots where you might need some motivation: on the fridge, TV, dashboard, or computer. Some suggestions: "You've come too far to take orders from a cookie." "Nothing tastes as good as thin feels."
35. Drink, drink, drink. Dehydration can slow your metabolism by 3 percent. At a weight of 150 pounds, that would be about 45 fewer calories burned a day--which could mean 5 extra pounds a year
Wednesday, January 21, 2009
Walking or Jogging Backward on the Treadmill
I know it sounds crazy, but it really does work! I have tried this and I felt the different muscles working. I will post a detailed routine tomorrow for those of you who want to try it. I highly recommend starting out slow and wearing the treadmill safety string.
-------------------------------------------
Walking backward or jogging backward on the treadmill works muscles in an entirely different way than walking forward. This should be done with hands off the side rails. Effects of walking with hands on the side rails totally defeat the purpose of walking backward. When you let go, your postural muscles are forced to take serious action. So are your legs, hips and the muscles that control your ankles. That’s why walking backward at faster speeds, without holding on, will condition your feet for inline skating. It will also dramatically improve your balance, even if you must start out at 1 mph.
Start Slow When Walking Backward on the Treadmill
An able-bodied person -- and this includes older people, large people, and people who are new to exercise can walk backward without holding on. All you need do is start out super slow and get used to it. When you feel adjusted, increase the speed in 5/10 of a mile-per-hour increments. Many individuals, depending on their fitness or coordination level, will quickly be up to 4 mph without clinging on.
Variations of Backward Walking Backward Walking With Incline
Set the incline at 15% and 2 mph, assuming that you are adjusted to walking backward level without holding on. You will soon feel a nice burn in your thighs.
If you can go faster, do that for an intense thigh burn. Now, if you can’t last longer than a few minutes, that’s perfectly fine.
Do brief intervals at 15% and 2 to 3 mph, alternating with walking forward with a lower incline (or level) for a few minutes, back and forth, for 30 minutes.
Incline low-walk: As you walk, lower your center of gravity so that you’re in a one-quarter squat position. Keep back straight. Do not pitch forward. This will intensify the fire in your quadriceps muscles.
Running Backward on the Treadmill
You can sustain this at 4 mph, and go for briefer duration at faster speeds, whatever challenges you. Think outside the box. Do intervals of 6 to 8 mph backward-jogs for as long as you can, alternating with forward walking (or slower jogging) for a few minutes, for a total of 30 minutes.
Jogging and running backward upgrades athletic performance and adds spice to your routine. Never mind that it might attract attention from other gym members. This is your time, your body.
Article taken from about.com, for more information click here
-------------------------------------------
Walking backward or jogging backward on the treadmill works muscles in an entirely different way than walking forward. This should be done with hands off the side rails. Effects of walking with hands on the side rails totally defeat the purpose of walking backward. When you let go, your postural muscles are forced to take serious action. So are your legs, hips and the muscles that control your ankles. That’s why walking backward at faster speeds, without holding on, will condition your feet for inline skating. It will also dramatically improve your balance, even if you must start out at 1 mph.
Start Slow When Walking Backward on the Treadmill
An able-bodied person -- and this includes older people, large people, and people who are new to exercise can walk backward without holding on. All you need do is start out super slow and get used to it. When you feel adjusted, increase the speed in 5/10 of a mile-per-hour increments. Many individuals, depending on their fitness or coordination level, will quickly be up to 4 mph without clinging on.
Variations of Backward Walking Backward Walking With Incline
Set the incline at 15% and 2 mph, assuming that you are adjusted to walking backward level without holding on. You will soon feel a nice burn in your thighs.
If you can go faster, do that for an intense thigh burn. Now, if you can’t last longer than a few minutes, that’s perfectly fine.
Do brief intervals at 15% and 2 to 3 mph, alternating with walking forward with a lower incline (or level) for a few minutes, back and forth, for 30 minutes.
Incline low-walk: As you walk, lower your center of gravity so that you’re in a one-quarter squat position. Keep back straight. Do not pitch forward. This will intensify the fire in your quadriceps muscles.
Running Backward on the Treadmill
You can sustain this at 4 mph, and go for briefer duration at faster speeds, whatever challenges you. Think outside the box. Do intervals of 6 to 8 mph backward-jogs for as long as you can, alternating with forward walking (or slower jogging) for a few minutes, for a total of 30 minutes.
Jogging and running backward upgrades athletic performance and adds spice to your routine. Never mind that it might attract attention from other gym members. This is your time, your body.
Article taken from about.com, for more information click here
Tuesday, January 20, 2009
Feeling Good
Emotional Triggers Behind Eating
You just got into a knockdown-dragout fight with your spouse. Or your kid. Or your mom. Or the guy behind you in the checkout line. Your reaction is to head for the kitchen to soothe yourself with something smooth, fattening, creamy, sugary, salty, or crunchy — pick your poison.
Sound familiar? If so, you're an emotional eater. But you've probably figured that out already. You've probably also figured out that unhealthy overeating leads not only to weight gain but to a destructive pattern of anxiety and self-loathing that's tough to break on your own. Want to break the cycle? I'm here to help.
You've got to start by facing the fact that there will never be a totally stress-free time in your life. There. That's as bad as it gets. Now on to the good news: You can stop emotional eating. The key is to identify the things that make you feel pressured, sad, angry, or anxious. Once you understand your triggers, you can break the cycle and start regaining control of when, why, and how you eat.
The best way to identify your emotional triggers is through self-examination. Face your issues. Bring them out of your subconscious and into your conscious reality. This is the most empowering thing you can do for yourself.
Information taken from Jillian Michaels daily email. For more information or to sign up for her daily email blast, click here
You just got into a knockdown-dragout fight with your spouse. Or your kid. Or your mom. Or the guy behind you in the checkout line. Your reaction is to head for the kitchen to soothe yourself with something smooth, fattening, creamy, sugary, salty, or crunchy — pick your poison.
Sound familiar? If so, you're an emotional eater. But you've probably figured that out already. You've probably also figured out that unhealthy overeating leads not only to weight gain but to a destructive pattern of anxiety and self-loathing that's tough to break on your own. Want to break the cycle? I'm here to help.
You've got to start by facing the fact that there will never be a totally stress-free time in your life. There. That's as bad as it gets. Now on to the good news: You can stop emotional eating. The key is to identify the things that make you feel pressured, sad, angry, or anxious. Once you understand your triggers, you can break the cycle and start regaining control of when, why, and how you eat.
The best way to identify your emotional triggers is through self-examination. Face your issues. Bring them out of your subconscious and into your conscious reality. This is the most empowering thing you can do for yourself.
Information taken from Jillian Michaels daily email. For more information or to sign up for her daily email blast, click here
Monday, January 19, 2009
A little progress
Well I did make a little progress this last week. After staying the same most of the week I was kind of disappointed but I weighed this morning and I had lost 3 more pounds so that brings the total to 8 for the two weeks. I want to shoot for 4 more pounds at least by the end of January so we will see what that brings.
Another Repeat
So, I had a repeat of last week - 2 itty bitty pounds. I know what I need to do to make this weight loss better and have it come off quicker - I just lack the motivation right now. I seriously need to hit the treadmill and workout videos. But, like Kyla, I too had my little monthly visitor and didn't feel like doing a darn thing. But, enough with the excuses - this week will be better! I decided that my goal for this week is 4 pounds!!!
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