So, today was my first day back jogging/walking in almost a month, and it felt great! I am so stoked that it was not horrible feeling, and I am ecstatic that I hardly felt any pain whatsoever. I had a couple of tinges in my right ankle, but it does not hurt or throb, and it is not swollen.
And, on top of walking/jogging this morning, I took Cazzie to the park this afternoon, and I played on the slides and play set with her. So, I got a little more exercise in by running around with her. And, I at least plan to go running again tomorrow morning, and hopefully, I can convince her to go to the park again tomorrow.
*Isn't that bad when you have to talk your 9 year old niece into going to the park?* :)
Showing posts with label health. Show all posts
Showing posts with label health. Show all posts
Wednesday, June 29, 2011
Tuesday, June 28, 2011
Still losing weight :)
I have not worked out in almost a month. I spent two weeks resting because of an injury, then this past week I spent time with my niece, and the weather has not been great for me to go jogging. But, I am still losing weight. Yay!
So I hurt my ankles, but I believe they are completely healed. This past week I spent time chasing my niece around and playing with her, and over the past week I lost around 3 lbs. Now, I like to say it is because of her, but I honestly do not know why I lost it. I cannot complain, though!
On top of the injury and spending time with family, I have been super busy with school, and I have been filling out invitations for my commencement. I cannot believe I will be walking in less than three weeks. In addition, I have been trying to plan my graduation party.
Well, I hopefully will be jogging/walking again in the morning. I have less than three weeks, and I want to lose at least a couple of pounds before my commencement. I last weighed in at 181 lbs, and at 179 lbs, I will be considered overweight, not obese anymore. So, my goal is to get to at least 178 lbs before July 16th.
Hopefully if I do get to go jogging/walking in the morning, it will not be too tough on me, since I have not been in a while.
*Wish me luck!*
So I hurt my ankles, but I believe they are completely healed. This past week I spent time chasing my niece around and playing with her, and over the past week I lost around 3 lbs. Now, I like to say it is because of her, but I honestly do not know why I lost it. I cannot complain, though!
On top of the injury and spending time with family, I have been super busy with school, and I have been filling out invitations for my commencement. I cannot believe I will be walking in less than three weeks. In addition, I have been trying to plan my graduation party.
Well, I hopefully will be jogging/walking again in the morning. I have less than three weeks, and I want to lose at least a couple of pounds before my commencement. I last weighed in at 181 lbs, and at 179 lbs, I will be considered overweight, not obese anymore. So, my goal is to get to at least 178 lbs before July 16th.
Hopefully if I do get to go jogging/walking in the morning, it will not be too tough on me, since I have not been in a while.
*Wish me luck!*
Saturday, June 11, 2011
The past two weeks
The past two weeks have been full of ups and downs for me. I have had several things happen that please me greatly, while I have had some stuff happen that just turns my stomach. Almost two weeks ago I beat my best time for jogging a mile and for jogging 3.4 miles. Then a couple of days later, I beat both times again. I was so ecstatic for these accomplishments. I also received my Associates Degree last week in the mail, which overjoyed me.
So, I have been excited and proud of myself for what I have completed, but I am also upset with myself for some of the choices I have made. I have been eating unhealthy foods and making poor choices with what I do eat. In addition, I sprained my ankle jogging last week, so I have not exercised for almost a week because of the pain and swelling I have. This has caused me to gain some weight, which of course makes me unhappy. But, it also motivates me to get back to it as soon as I can to get back on the right track.
I am determined that I can do it, and I will do it. I will start exercising again, eating healthy, and losing weight. I will not let a couple of boulders in the road block me from my ultimate goal of becoming happier and healthier!
So, I have been excited and proud of myself for what I have completed, but I am also upset with myself for some of the choices I have made. I have been eating unhealthy foods and making poor choices with what I do eat. In addition, I sprained my ankle jogging last week, so I have not exercised for almost a week because of the pain and swelling I have. This has caused me to gain some weight, which of course makes me unhappy. But, it also motivates me to get back to it as soon as I can to get back on the right track.
I am determined that I can do it, and I will do it. I will start exercising again, eating healthy, and losing weight. I will not let a couple of boulders in the road block me from my ultimate goal of becoming happier and healthier!
Thursday, May 26, 2011
Why you need to EAT to lose weight (and LIVE)!
Yes, you read that correctly. You need to eat to lose weight, and you need to eat often. I have come across several blogs and post about women wanting to lose weight, so they decided they are going to fast or severly restrict their caloric intake. Fasting is fine, if it is for the right reasons, like when you fast to become closer to God, but fasting can cause weight gain, severe health problems, and even death.
Every individual has a basal metabolic rate (BMR), which is the amount of calories a person needs to eat on a daily basis for bodily functions, such as digestion of food, blood circulation, and breathing. Using a special formula, everyone can find out their BMR. Click this link to use the BMR calculator. To learn more about BMR, metabolism, and other items that may affect your weight, click this link. For example, my BMR is 1,645 calories. This means, I have to eat 1,645 calories a day to survive. As your age goes up and your weight goes up or down, your BMR will change, although these changes will be small.
So, when you fast, your body will use the stored fat for energy, which will cause weight loss, and it can be dramatic for some people. This is great, right? Absolutely, not. After fasting, individuals will begin to eat normally again. Since these individuals have been fasting, their bodies will go into starvation mode, and when they start eating again, their body will store most of the calories that they eat because their body does not know when it is going to get food again, which leads to weight gain.
The best way to lose weight healthily is to create a calorie deficit by eating the right kinds of foods, cutting calories, and exercising. This means eating whole wheats, vegetables, fruits, and lean meats, while drinking water, milk, and other low calorie/sugar drinks, such as Powerade Zero. In addition to eating healthy, you need to create a calorie deficit. This means that the calories you eat in addition to the calories you burn during exercise should be less than the calories you need to maintain your current weight. To find out how many calories you need to maintain your current weight, click this link. This link has many other calculators and tips for weight loss and staying healthy.
The main thing to remember is that 1 pound is equal to 3,500 calories, so to lose a pound a week, you need to create a calorie deficit of 3,500 calories. If you want to lose 2 lbs a week, you need to create a calorie deficit of 7,000 calories.
Every individual has a basal metabolic rate (BMR), which is the amount of calories a person needs to eat on a daily basis for bodily functions, such as digestion of food, blood circulation, and breathing. Using a special formula, everyone can find out their BMR. Click this link to use the BMR calculator. To learn more about BMR, metabolism, and other items that may affect your weight, click this link. For example, my BMR is 1,645 calories. This means, I have to eat 1,645 calories a day to survive. As your age goes up and your weight goes up or down, your BMR will change, although these changes will be small.
So, when you fast, your body will use the stored fat for energy, which will cause weight loss, and it can be dramatic for some people. This is great, right? Absolutely, not. After fasting, individuals will begin to eat normally again. Since these individuals have been fasting, their bodies will go into starvation mode, and when they start eating again, their body will store most of the calories that they eat because their body does not know when it is going to get food again, which leads to weight gain.
The best way to lose weight healthily is to create a calorie deficit by eating the right kinds of foods, cutting calories, and exercising. This means eating whole wheats, vegetables, fruits, and lean meats, while drinking water, milk, and other low calorie/sugar drinks, such as Powerade Zero. In addition to eating healthy, you need to create a calorie deficit. This means that the calories you eat in addition to the calories you burn during exercise should be less than the calories you need to maintain your current weight. To find out how many calories you need to maintain your current weight, click this link. This link has many other calculators and tips for weight loss and staying healthy.
The main thing to remember is that 1 pound is equal to 3,500 calories, so to lose a pound a week, you need to create a calorie deficit of 3,500 calories. If you want to lose 2 lbs a week, you need to create a calorie deficit of 7,000 calories.
Tuesday, May 24, 2011
Thankful Tuesday!
I missed out on the post last week, but that is okay. I am always thankful and gracious for the blessings that I receive from our LORD and SAVIOR!
*I am thankful for the rain and the storms b/c they remind me how powerful our LORD is!
*I am thankful that I received confirmation that all is good with my Associate's Degree application, it has been processed, and I will have my degree in hand in a couple of weeks!
*I am thankful for the weight and inches that I have lost, and for the knowledge, strength, endurance, and health benefits that I have gained through this new journey in my life.
*I am thankful for the rain and the storms b/c they remind me how powerful our LORD is!
*I am thankful that I received confirmation that all is good with my Associate's Degree application, it has been processed, and I will have my degree in hand in a couple of weeks!
*I am thankful for the weight and inches that I have lost, and for the knowledge, strength, endurance, and health benefits that I have gained through this new journey in my life.
Sunday, May 22, 2011
Expectations & Realizations (part 1)
So, you want to lose weight? Yes, of course, would be the response of most of the individuals that I know. I, too, want to lose weight, and over the past 8 weeks, I have lost several pounds and inches, and I have learned a lot. I have had many expectations, both in the past and now, with my eating, exercise, and weight loss. I have also had many realizations from what I used to do, to what I do now, and what I have learned through it all.
Many of the expectations I used to have about weight loss, working out, and eating have gone out the window. I have completely changed the way I think, act, and live, which has helped me tremendously on my journey to becoming a better, healthier person. In turn, I am recognizing that many things I used to think were bad, are not (but, some still are), and I am arming myself with the knowledge to create a healthier, more fulfilling lifestyle for myself, and hopefully, for others as well.
Expectation #1: I am going to lose weight quickly (over night, in a week, or in a month).
How many times have you jumped straight ahead, full force into a new diet plan or weight loss regimen? Too many to count, right? Well, that used to be how I was. I used to think that the fat would just "melt" right off of me (as you so often hear in commercials about weight loss pills, equipment, or videos). But, then, a few days, weeks, or months into this new program, I would give up because I was not seeing results. Has this ever happened to you?
Realization #1: Weight loss takes time and effort, and results are not seen immediately.
Results will not be seen overnight. As a matter of fact, depending on your size and how much weight you want to lose, you may not see results within the first month or even a couple of months. But, trust me, if you are eating right and exercising, the results are there. Many times you will feel the results more than you will see them. You will feel stronger, healthier, and happier for sticking with it and changing your life.
Expectation #2: I need to eat a low-carb (or fat, or sugar) diet to lose weight.
How often have you jumped on the newest fad diet, such as the low-carb diet, the low-fat diet, or the high-protein diet? How often has this worked for you? Not very often, huh? This is because when we restrict ourselves too much, we will want everything that we are not eating, therefore failing with our diet plan because we are eating foods that are considered restricted with the plan we are on.
Realization #2: I can eat carbs, fats, and sugars. I just have to eat them in moderation and eat the right kinds.
Carbs and fats can be good for you, if you are eating the right kinds. Complex carbs fill you up and turn into energy to help you maintain daily bodily functions, while most simple carbs turn into sugar, which in turn causes you to gain fat and weight. Complex carbs are brown rice, wheat bread, and vegetables. Some simple carbs that can help you lose weight because they help you fill full are fruits and dairy products. To read more about why carbs are good for you, check out this article.
Expectaion #3: This is going to be easy b/c I know what I need to do and how to do it.
So, you think it is going to be easy in the beginning. But, as you progress through your diet plan or weight loss program, you start to lose motivation and struggle while working out. You really want to give up, at this point, but you shouldn't. Everyone goes through struggles and wants to give up at one point or another, even me. To read about some of my struggles, check out this blog post.
Realization #3: Changing your life for the better may not be easy, but it will be worth it.
So, you had some struggles, you ate something you shouldn't have, or you skipped your workout today. This means you should just give up, right? Absolutely not. Just because you slip up, don't quit. You have to motivate yourself and push through the slip ups and mistakes. Never give up. Read this blog post to learn more about slip ups & staying motivated.
*So that this blog post does not get too long, I am breaking it down into more than one post (note the title), and I will continue to post my (our) expectations & realizations about weight loss, dieting, and exercise.*
Many of the expectations I used to have about weight loss, working out, and eating have gone out the window. I have completely changed the way I think, act, and live, which has helped me tremendously on my journey to becoming a better, healthier person. In turn, I am recognizing that many things I used to think were bad, are not (but, some still are), and I am arming myself with the knowledge to create a healthier, more fulfilling lifestyle for myself, and hopefully, for others as well.
Expectation #1: I am going to lose weight quickly (over night, in a week, or in a month).
How many times have you jumped straight ahead, full force into a new diet plan or weight loss regimen? Too many to count, right? Well, that used to be how I was. I used to think that the fat would just "melt" right off of me (as you so often hear in commercials about weight loss pills, equipment, or videos). But, then, a few days, weeks, or months into this new program, I would give up because I was not seeing results. Has this ever happened to you?
Realization #1: Weight loss takes time and effort, and results are not seen immediately.
Results will not be seen overnight. As a matter of fact, depending on your size and how much weight you want to lose, you may not see results within the first month or even a couple of months. But, trust me, if you are eating right and exercising, the results are there. Many times you will feel the results more than you will see them. You will feel stronger, healthier, and happier for sticking with it and changing your life.
Expectation #2: I need to eat a low-carb (or fat, or sugar) diet to lose weight.
How often have you jumped on the newest fad diet, such as the low-carb diet, the low-fat diet, or the high-protein diet? How often has this worked for you? Not very often, huh? This is because when we restrict ourselves too much, we will want everything that we are not eating, therefore failing with our diet plan because we are eating foods that are considered restricted with the plan we are on.
Realization #2: I can eat carbs, fats, and sugars. I just have to eat them in moderation and eat the right kinds.
Carbs and fats can be good for you, if you are eating the right kinds. Complex carbs fill you up and turn into energy to help you maintain daily bodily functions, while most simple carbs turn into sugar, which in turn causes you to gain fat and weight. Complex carbs are brown rice, wheat bread, and vegetables. Some simple carbs that can help you lose weight because they help you fill full are fruits and dairy products. To read more about why carbs are good for you, check out this article.
Expectaion #3: This is going to be easy b/c I know what I need to do and how to do it.
So, you think it is going to be easy in the beginning. But, as you progress through your diet plan or weight loss program, you start to lose motivation and struggle while working out. You really want to give up, at this point, but you shouldn't. Everyone goes through struggles and wants to give up at one point or another, even me. To read about some of my struggles, check out this blog post.
Realization #3: Changing your life for the better may not be easy, but it will be worth it.
So, you had some struggles, you ate something you shouldn't have, or you skipped your workout today. This means you should just give up, right? Absolutely not. Just because you slip up, don't quit. You have to motivate yourself and push through the slip ups and mistakes. Never give up. Read this blog post to learn more about slip ups & staying motivated.
*So that this blog post does not get too long, I am breaking it down into more than one post (note the title), and I will continue to post my (our) expectations & realizations about weight loss, dieting, and exercise.*
Saturday, May 21, 2011
I have lost 15.2 lbs total, as of May 21, 2011! (Updated Picture)!
Since my cousin insisted, and I love to please my family, I have posted this updated pic of my weight loss. The pic on the left is from November 6, 2010, and I was in the 190's. The pic on the right is from today, May 21, 2011, and I have lost 15.2 lbs, so I am at 183.6 lbs. I have also lost of 15 inches (total) off my body! :)
I have 4 more pounds to lose before I will be considered overweight, not obese anymore, and I will have lost 10% of my original body weight!
Monday, May 16, 2011
Week 8 Calorie Deficit, Exercise Journals, Measurements, & Totals for eight weeks!
For this week, I had some pretty stressful events in my life, which did affect me physically, emotionally, and mentally. I did not workout as much as I would have liked to, but I am not giving up just because I missed a couple of days of exercise.
During this past week, I only worked out on three days, mainly because of the stress, sickness, and time restraints that were placed on me this week. In addition, it is getting harder on me now to burn calories and get my heart rate up to what it needs to be for calorie and fat burning results, but I did lose over a pound, so I cannot complain too much because weight lost is always good for me! :)
I did eat a little more than I would have liked to this week. So, my calorie deficit was only a little over 3,500, which is a pound of weight loss, so that is still good.
Over the past 8 weeks, I have lost over 13 lbs and 14 inches off my body. It is such an amazing feeling to see these numbers and to feel and see the results on my body. I have lost 4.5 inches off my waist alone, and I can tell the difference, majorly! I am slowly shrinking, as are most of my numbers, including body fat percentage, bmi, weight loss, and most of the areas I am measuring. I did not lose any inches over the past four weeks in my butt or chest area, but that is fine. Also, I gained a half inch in my arms, but believe me, that is from lifting weights and gaining muscle, so I am STOKED!
In eight weeks, I have accomplished a lot more than I could ever write about or express in words. But, for the items I can write about, here goes:
*I have gained so much strength, endurance, and confidence (which is the best)!
*I am able to jog and run now, which I could not do when I first started.
*I am continually surprising myself with how much I can do, including jogging for longer periods of time, climbing stairs faster and easier, and lifting heavier weights than I thought I could.
Listed below are the miles that I have tracked throughout the past 8 weeks, not including weight lifting, stretching, and other random exercises!
Walking/Jogging (Outdoors) = 68.9 miles
Treadmill = 4.5 miles
Bike = 4.1 miles
Total Miles = 77.5
Plus, countless miles on the stairmill and elliptical!
In eight weeks, I have accomplished a lot more than I could ever write about or express in words. But, for the items I can write about, here goes:
*I have gained so much strength, endurance, and confidence (which is the best)!
*I am able to jog and run now, which I could not do when I first started.
*I am continually surprising myself with how much I can do, including jogging for longer periods of time, climbing stairs faster and easier, and lifting heavier weights than I thought I could.
Listed below are the miles that I have tracked throughout the past 8 weeks, not including weight lifting, stretching, and other random exercises!
Walking/Jogging (Outdoors) = 68.9 miles
Treadmill = 4.5 miles
Bike = 4.1 miles
Total Miles = 77.5
Plus, countless miles on the stairmill and elliptical!
Wednesday, May 11, 2011
Have you ever just wanted to give up? *I have*
If you have ever just wanted to give up, I know the feeling. Have you ever tried and failed, or tried and gave up quickly? Well, it is time to stop quitting, giving up, and push yourself to the limits!
Yesterday, I just could not get motivated at first. I went to the gym with all hopes of doing HIIT for an hour. I had a plan, and I was going to put it to action. First, I was going to get on the stairmill, then the bike, then the treadmill or elliptical. Well, I did do this, but not for an hour.
I started with a 10 minute hill interval on the stairmill. Well, I did fine & felt great, until I got on the bike. I had the intention of doing 20 minutes on the bike, but I could not do it. I did almost 10 minutes on the bike before I got off, so physically, emotionally, and mentally drained. I just felt that I could not go any further.
But, I went on and got on the elliptical. I told myself, "I am going to do at least a 30 minute workout, and I have only done about 20 minutes!" So, I set the elliptical for 20 minutes, in hopes that I could push through the yucky feeling I was having, and I did (for the most part)! I finished the 20 minutes on the elliptical, and I did feel a little better afterwards.
After finishing my workout, I was drenched in sweat from the pure mental and emotional effort that went into my workout. In addition, I was worn out and exhausted. After I got home, I cooked supper, ate, and was extremely tired and sleepy by 6:30 P.M. That is crazy! But, I forced myself to stay up until at least 9 P.M., and by that time, I was not as tired as before, so I watched one of my recorded shows, and I went to bed around 11:30 last night.
So, the point of the story is, sometimes we are not just physically drained and exhausted, it can become emotional and mental. And, emotional and physical exhaustion can wear you down and make you feel extremely tired, sick, and sleepy! If you ever feel this way, try to push through and motivate yourself to keep going & never, ever give up!
Yesterday, I just could not get motivated at first. I went to the gym with all hopes of doing HIIT for an hour. I had a plan, and I was going to put it to action. First, I was going to get on the stairmill, then the bike, then the treadmill or elliptical. Well, I did do this, but not for an hour.
I started with a 10 minute hill interval on the stairmill. Well, I did fine & felt great, until I got on the bike. I had the intention of doing 20 minutes on the bike, but I could not do it. I did almost 10 minutes on the bike before I got off, so physically, emotionally, and mentally drained. I just felt that I could not go any further.
But, I went on and got on the elliptical. I told myself, "I am going to do at least a 30 minute workout, and I have only done about 20 minutes!" So, I set the elliptical for 20 minutes, in hopes that I could push through the yucky feeling I was having, and I did (for the most part)! I finished the 20 minutes on the elliptical, and I did feel a little better afterwards.
After finishing my workout, I was drenched in sweat from the pure mental and emotional effort that went into my workout. In addition, I was worn out and exhausted. After I got home, I cooked supper, ate, and was extremely tired and sleepy by 6:30 P.M. That is crazy! But, I forced myself to stay up until at least 9 P.M., and by that time, I was not as tired as before, so I watched one of my recorded shows, and I went to bed around 11:30 last night.
So, the point of the story is, sometimes we are not just physically drained and exhausted, it can become emotional and mental. And, emotional and physical exhaustion can wear you down and make you feel extremely tired, sick, and sleepy! If you ever feel this way, try to push through and motivate yourself to keep going & never, ever give up!
Tuesday, May 10, 2011
Thankful Tuesday!
It's back! I cannot believe it has been a week, it has gone by so fast. I am super excited, though, to list more blessings that I have to be thankful for. The Lord is always there for me, even when I am not there for myself. So, I am still thankful for all the things that were listed in my last Thankful Tuesday post, which can be found here. In addition to these blessings, I have many more this week, including:
* I have now lost a total of 12.4 lbs. Thank you, Lord! (To read about my recent weight loss, click here.)
* I live in a country where I am free to be me, free to serve and worship the Lord, and free to go to church, say pretty much what I want, and free to live.
* I have recently finished (on Sunday) my last two classes for my Associate's Degree in Elementary Education. I am just waiting on my final grades, so that I can apply for my degree.
These three items are the main blessings I am thankful for today, but there are many, many more, and I will probably update this post to include those as the day goes on!
Thank you Lord for all your blessings, even those I do not recognize at first!
* I have now lost a total of 12.4 lbs. Thank you, Lord! (To read about my recent weight loss, click here.)
* I live in a country where I am free to be me, free to serve and worship the Lord, and free to go to church, say pretty much what I want, and free to live.
* I have recently finished (on Sunday) my last two classes for my Associate's Degree in Elementary Education. I am just waiting on my final grades, so that I can apply for my degree.
These three items are the main blessings I am thankful for today, but there are many, many more, and I will probably update this post to include those as the day goes on!
Thank you Lord for all your blessings, even those I do not recognize at first!
Week 7 Calorie Deficit & Exercise Journals!
So, I do not think I did too bad this past week, especially since I was not tracking everything on a daily basis. I did write it all down, though, and I entered it into my spreadsheets yesterday. I did stay below 2,000 calories everyday, but there were a couple of days that I was over my 1,800 calorie goal that I wanted to meet. Not too shabby! And, to top it all off, I have lost a total of 12.4 pounds. I thought that I was going to be stuck at 188 forever, because normally I lose 10 lbs, then I give up or quit because I usually hit a plateau. Well, not this time! I pushed right on through, and proved to myself and others, that this time, it is not just a diet or weight loss plan to me, it is my life, and I am determined to become happier, healthier, stronger, and more full of energy!
Tuesday, May 3, 2011
My new workout plan!
For every day, I have come up with some names for my workouts to make it more interesting! Tell me what you think.
Muscle Madness Monday (Legs)
Tortuous Tuesday (HIIT)
Wicked Wednesday (Abs/Core/Back)
Tremendous Thursday (Cardio)
Fit-girl Friday (Upper Body - Arms/Shoulders/Chest)
Super Saturday (Stairmill)
Sweet & Sour Sunday (Cheat Day)
These are just general workouts, but I usually do cardio everyday except Sunday, so that I can keep my heart rate up, even while I am doing major muscle workouts. I hope that these will keep me more motivated to do my workouts throughout the week!
Muscle Madness Monday (Legs)
Tortuous Tuesday (HIIT)
Wicked Wednesday (Abs/Core/Back)
Tremendous Thursday (Cardio)
Fit-girl Friday (Upper Body - Arms/Shoulders/Chest)
Super Saturday (Stairmill)
Sweet & Sour Sunday (Cheat Day)
These are just general workouts, but I usually do cardio everyday except Sunday, so that I can keep my heart rate up, even while I am doing major muscle workouts. I hope that these will keep me more motivated to do my workouts throughout the week!
Sunday, May 1, 2011
Week 6 Exercise Journals & Calorie Deficit!
This week I had a rehearsal and wedding to attend, so I did eat some things that I shouldn't have, but it is okay. I am still having some weight fluctuations, also, but I feel so much better every week that I continue on my journey to become happier and healthier!
Wednesday, April 27, 2011
Week 5 Journals & Calorie Deficit!
Since I had birthday parties and Easter this week, I had some major weight fluctuations, but it is okay because Week 6 is a new week, and I will jump right back into my workouts and eating right!
Tuesday, April 19, 2011
Week 4 Journals & Measurements!
So, for week 4, I had a calorie deficit of 7,907, even though I went over my 1800 calorie limit on Saturday.
For this past week, my weight has fluctuated quite a bit. In fact, it is still fluctuating, and probably will continue to do so for the next week or so, until I finish my antibiotics. I recently had to go onto antibiotics for an infection in my right hand (which is healing tremendously - Thank you Lord!), but antibiotics can cause some weight gain and fluctuations in weight because it can destroy the good and bad bacteria in our body, slow metabolism, and cause retention of fat cells. So, for now I will have to deal with these weight fluctuations and just get back on the grind when I come off my antibiotics.
So, I have lost a total of 10 inches from my body in 4 weeks. All of my measurements are decreasing (which is awesome!), and my BMI is slowly going down, too!
I have learned a lot over the past 4 weeks of my life. I found out that I can eat what I want and still lose weight. I have eaten everything from pizza, to cheese, to ice cream, to cookies & muffins. In addition, I allow myself to cheat on one day out of the week, so that I never feel like I am missing out on my favorite foods. I also found out that I do not have to kill myself in the gym to burn calories or lose weight.
For now, I am very happy with my progress. I am steadily losing weight and inches, I do not feel starved or hungry, and I have a ton of energy now that I did not have when I started!
Monday, April 11, 2011
Week 3 Journals & More Weight Loss! :)
Calorie deficit for week 3. I had a calorie deficit of over 7,000, which averages to about 2 pounds. This is great - and, I had my cheat day, still on Sunday, in which I ate over 2,000 calories that day!
I had four rest days this past week because of the pain in my legs, which I am trying to work through and heal, but nothing seems to be working. I did walk/jog 13.6 miles this week, even though it was only 3 days, so that is great. In addition, I lost a total of 1.8 lbs this past week, so I am in a good position with my exercise, eating, and weight loss!
Now, after realizing I ate over 2,000 calories yesterday, I was a little worried about weighing myself this morning because I was thinking that I would have gained some weight because of my lack of exercise and extra calorie intake, but when I stepped on the scale this morning, I weighed 191.4 lbs, which is a total weight loss of 7.4 lbs. This is amazing!
Next week, I will have updated pictures and measurements, but I did take a picture yesterday, so I will go on and post it beside an old picture of me!
Tuesday, April 5, 2011
Overcoming Struggles & Facing My Fears!
Yesterday morning, my cousin, Ashley, and I decided we were going to walk a trail that we normally walk (the greenway/YMCA trail), but this time we were going to walk it twice. Now this was fine, but then we decided we were going to jog some intervals.
Well, it felt great when we finished. And, it felt even better when we finished and beat our first time. So, my best time for 3.4 miles (after gaining all the weight), is 40 mins flat! This is amazing for me! I am so proud of myself, and I plan to continue pushing forward and getting stronger and faster. I am also planning to build my endurance, so that I can run for longer periods of time.
In addition, I stepped on the scale this morning, and I have lost a total of 5.8 lbs so far. I cannot believe the progress I have made so far, but I am super stoked about it, and I do plan to continue on my journey!
Well, it felt great when we finished. And, it felt even better when we finished and beat our first time. So, my best time for 3.4 miles (after gaining all the weight), is 40 mins flat! This is amazing for me! I am so proud of myself, and I plan to continue pushing forward and getting stronger and faster. I am also planning to build my endurance, so that I can run for longer periods of time.
In addition, I stepped on the scale this morning, and I have lost a total of 5.8 lbs so far. I cannot believe the progress I have made so far, but I am super stoked about it, and I do plan to continue on my journey!
Sunday, April 3, 2011
Exercise Journal, Calorie Deficit, and Weight Loss
So, I have some before pictures that I am going to post. I created this collage to show my weight gain over the course of a couple of months. Halloween 2010 I weighed around 185 lbs, November 2010 I weighed around 190 lbs, while I got up to around 200 lbs in February of 2011. I am only posting these pictures to show my readers exactly what I used to look like, so that when I lose the weight and post new pics, you will be able to see the difference. I am also posting these pics to hold myself accountable to my goals!
Thursday, March 31, 2011
No gym membership - no problem! Rainy day exercises you can do at home!
Since it was supposed to be raining all day yesterday and today, I asked some friends on Facebook for some suggestions of exercises you can do at home. My friends gave me great advice, and I now have plenty of exercises that can be done at home! I also have some suggestions of my own, which have helped me in the past! Some of the exercises require some equipment, but most of the equipment is fairly cheap, and it will pay off to have it!
YOGA - Yoga is a great way to build balance, strength, and flexibility. You can do simple yoga moves to help you relax and relieve stress, and the stretching helps with flexibility.
WORKOUT DVD'S - These are great for individuals who do not have a gym membership or are not comfortable working out in front of others. In addition, you can do these whenever you have time, and you can do them in the comfort of your own home!
WALKING/JOGGING IN PLACE - This is great for rainy days because you do not have to leave home. In addition, it is a great way to do some cardio, if you do not get bored easily!
DANCE AROUND THE HOUSE - Turn on the radio, put it on your favorite music to dance to, and turn it up. Dancing burns lots of calories and is a great cardio workout. In addition, just dancing around the house can work several muscles at once.
CLEAN THE HOUSE - While this may not seem like fun, it will burn some calories. So dust, vacuum, sweep, mop, clean windows, or do whatever needs to be done! You can get some spring cleaning done on those rainy days when you cannot exercise outside!
CLEAN THE HOUSE - While this may not seem like fun, it will burn some calories. So dust, vacuum, sweep, mop, clean windows, or do whatever needs to be done! You can get some spring cleaning done on those rainy days when you cannot exercise outside!
You can also do some individual muscle exercises, such as bicep curls, tricep kickbacks, squats, leg lifts, crunches, arm swings, halos, planks, and push-ups. Check out http://liztaylortraining.blogspot.com/ for some great tips and advice on these types of workouts, and she also has great info on many other topics, such as makeup, love, and your career!
In addition, if you have a Wii or Xbox, I have heard that their workout games are amazing (I am thinking about purchasing the Wii for myself soon)!
In addition, if you have a Wii or Xbox, I have heard that their workout games are amazing (I am thinking about purchasing the Wii for myself soon)!
Some equipment that may be necessary for some of these workouts:
DUMBBELLS - Dumbbells are great for weight training and targeting certain muscles. Most dumbbells are cheap, and you can find the right weight for you. If you do not have dumbbells or cannot afford them at this time, you can use water jugs (if they have handles) or canned goods. While these may not be enough weight for you, it is still beneficial.
MAT/YOGA MAT - If you are working out on a hard surface, a mat is very beneficial. It is useful for exercises that require you to lay on the floor, or for different yoga positions!
BODY BALL - The body ball is perfect to help with certain exercises that you may be limited with, such as push-ups, wall squats, crunches, and you can also use the body ball as if it were a bench in certain exercises, such as chest butterflies or chest presses!
KETTLEBELL - This kettlebell is amazing. It allows you to do weight training and cardio, all in one. The arm swings that I mentioned earlier are super cardio exercises, and they help build muscle all over. After I get done working out with my kettlebell, all my muscles are sore. There are several exercises you can do with the kettlebell, and they are all beneficial if you are trying to lose weight! In addition, I only paid about $8 for this at Wal-Mart, and it came with a workout DVD and a chart of different exercises.
Other great accessories to have are a weighted jump rope (jumping rope is a great cardio routine), resistance bands (these are easy to use & you can do many leg exercises with them that you cannot do with dumbbells), and most importantly, a scale. While the scale will not help you while you are working out, it is very beneficial to ensure that your exercises and diet are producing results! Some individuals, especially women, think that the scale is their enemy, but it is actually your best friend, and when you start believing that, it will help you tremendously!
I would like to think Brandi, Renee, Amy, Liz, and Sarah for helping me find some new ways to exercise indoors! If anyone else has any ideas that are not listed, let me know, and I will be glad to add them!
Tuesday, March 29, 2011
Food Journal, Day 1, March 28, 2011 *Lost another pound :)*
As you can see, my calorie intake for yesterday was 1736.5, which is great because my calories needed to maintain my weight is in the 2300's, so that creates a deficit of over 600 calories. This along with the walking that I am doing should help me to lose the 2 lbs a week that I want to lose, and hopefully I will lose even more than that!
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