My weight loss New year resolution. What i'm changing.
Diet and exercise
- Workout 6 days a week.
-get at least two hours of exercise in every day.
- Eliminate sweets, sugars, oily foods, junk, fast foods, whites and anything unhealthy.
- Incorporate more fruits and vegetables in my diet.
- Drink more water.
- Don't eat because I'm bored but instead drink water.
- When craving sweets i will go brush my teeth instead. Brushing my teeth will prevent me from wanting any sugary sweets or treat.
- Portions. Will ensure that i'm getting my portions right. I cup veggies, 1/2 cup starch, 4 oz chocken or meat.
-Avoid eating dairy. Switch to lean meats, soy products, whole grain and whole wheat.
- Avoid chicken with fat.
- Avoid fried foods.
Thursday, December 26, 2013
20 Secrets of Very Fit People by chalene johnson
20 Secrets of Very Fit People
 | Here are a few Turbofied tips. Read these tips, then print and post them so you have them as a daily reminder.
|
Monday, December 16, 2013
Healthy Pancake recipes
Protein Pancakes
1 whole egg
2 egg whites
1 scoop protein powder
1/4 cup instant oatmeal
2-3 Tbsp water
Mix all together and fry. Serve with some fresh fruit or blend some strawberries in a blender with with a little bit of yogurt and some honey and pour over pancakes and eat.
Oatmeal Pancakes
1/2 cup of Oatmeal, uncooked
3 egg whites
1 medium banana, lightly mashed
cinnamon (optional)
Mix ingredients together and fry.
1 whole egg
2 egg whites
1 scoop protein powder
1/4 cup instant oatmeal
2-3 Tbsp water
Mix all together and fry. Serve with some fresh fruit or blend some strawberries in a blender with with a little bit of yogurt and some honey and pour over pancakes and eat.
Oatmeal Pancakes
1/2 cup of Oatmeal, uncooked
3 egg whites
1 medium banana, lightly mashed
cinnamon (optional)
Mix ingredients together and fry.
Losing weight after pregnancy!!
After I had my daughter losing weight was the least thing on my mind. I had only gained 30 pounds during my pregnancy and it was the only time in my life I seem to have eaten clean. My life was never about clean eating. I only cared to eat clean during my pregnancy.
After I gave birth things changed. It was then, I started to eat unhealthy. It seems a little more difficult after you give birth. You're always tired and always hungry. It even hurts to walk and sometime sit. I know I was in an extreme amount of pain. I had several trips to see my doctor because I kept swelling up. My husband decided that he did not want to cook so fed me fast food. Everyday I had pizza, bread sticks, chicken wings and all unhealthy foods you can think of. At first it was not a problem for me. At the time he worked at a pizza place so he got discounts which made it alot easier to afford the pizza.
Eating fast food became a lifestyle for us. When I started breast feeding it made me feel hungry all the time so The more I ate.
Five months after having my daughter, I was standing in front the mirror with an orange dress. I remember thinking oh wow I look like I am 7 months pregnant. My stomach was bigger than what it was when I was pregnant. It was embarrassing. I had no idea that I had gotten that big. I avoided a mirror every time I saw one. After seeing how big I had gotten had to do something about it. That is when I decided to go on a diet and to do something about my weight.
I started out with the special K diet. It failed for me. It works for some individuals but for me it failed. It was just to little eating. It failed because I ate alot. extreme portions. So trying to do a special k diet was not enough food for me. Then I tried the salad diet. That diet just had me frustrated all the time because I was always hungry. It was not enough calories.
Then I saw the insanity commercial and thought up to 30 pounds in two months. I knew I wanted to do the insanity workout program. But at the time I could not afford it.
I decided to change my lifestyle and not go on a diet but instead change the way I eat completely. In order to have changed my lifestyle I had to change my mindset. I had to change how I thought of food and change the way I view healthy. In order to succeed at weight loss and to maintain that weight you have to change your perspective about food in general. Some people see it as the enemy but it can be your friend.
I decided to throw out all my whites and replace it with whole grain or whole wheat. Whole grain was always my first choice. I did whole grain bread, whole grain tortilla shells, whole grain pasta, whole grain rice, whole grain cereals, whole wheat crackers anything whole grain or whole wheat. I started doing egg whites and I switched out my bacon to turkey bacon and also did turkey sausage. I started using skim milk but after some time decided to switch it out to almond milk and I also do soy milk. I like my soy milk with my protein shakes. I started to add fish into my diet and did ground turkey instead of ground beef. It is so much healthier for you.
But switching my diet was the first step and then came the working out part. I did not have insanity yet but I started with doing small exercises a day. I did some ab workouts. I also did jumping jacks, started trying to do push ups and I also started youtubing videos for ab workouts and other exercises. I did some light running and walking. I did 100 squats a day, I did 100 lunges a day as well. I also would just put on some music and dance around the place. I did alot of walking.
I started measuring out my portions. I would always do half a cup of starch for dinner, 1 cup of vegetables and 4oz of chicken, meat or fish. I measured every thing out when I ate. I always did 1/2 cup of oatmeal with water, 1 cup cereal and 1/2 cup milk, 4 egg whites and 3 pieces of turkey bacon, salads for lunch, or a sandwich, or stuffed tomatoes with tuna and a little bit of mustard, or a chicken ranch wrap but I only use 1 tbsp ranch , or a lettuce wrap so I had a variety. Eating healthy never has to be boring.
But in the end after a month or so I did insanity and lost 46 pounds in two months. I went from 180 pounds to 134 pounds. All in two months. I felt amazing. I made this change a lifestyle change.
You will fail a few times maybe 10 times but never give up just keep going. Cry if you have to. Scream if you need to but keep going and never stop and as you go it starts to become something you love and seek to do rather than something you hate.
After I gave birth things changed. It was then, I started to eat unhealthy. It seems a little more difficult after you give birth. You're always tired and always hungry. It even hurts to walk and sometime sit. I know I was in an extreme amount of pain. I had several trips to see my doctor because I kept swelling up. My husband decided that he did not want to cook so fed me fast food. Everyday I had pizza, bread sticks, chicken wings and all unhealthy foods you can think of. At first it was not a problem for me. At the time he worked at a pizza place so he got discounts which made it alot easier to afford the pizza.
Eating fast food became a lifestyle for us. When I started breast feeding it made me feel hungry all the time so The more I ate.
Five months after having my daughter, I was standing in front the mirror with an orange dress. I remember thinking oh wow I look like I am 7 months pregnant. My stomach was bigger than what it was when I was pregnant. It was embarrassing. I had no idea that I had gotten that big. I avoided a mirror every time I saw one. After seeing how big I had gotten had to do something about it. That is when I decided to go on a diet and to do something about my weight.
I started out with the special K diet. It failed for me. It works for some individuals but for me it failed. It was just to little eating. It failed because I ate alot. extreme portions. So trying to do a special k diet was not enough food for me. Then I tried the salad diet. That diet just had me frustrated all the time because I was always hungry. It was not enough calories.
Then I saw the insanity commercial and thought up to 30 pounds in two months. I knew I wanted to do the insanity workout program. But at the time I could not afford it.
I decided to change my lifestyle and not go on a diet but instead change the way I eat completely. In order to have changed my lifestyle I had to change my mindset. I had to change how I thought of food and change the way I view healthy. In order to succeed at weight loss and to maintain that weight you have to change your perspective about food in general. Some people see it as the enemy but it can be your friend.
I decided to throw out all my whites and replace it with whole grain or whole wheat. Whole grain was always my first choice. I did whole grain bread, whole grain tortilla shells, whole grain pasta, whole grain rice, whole grain cereals, whole wheat crackers anything whole grain or whole wheat. I started doing egg whites and I switched out my bacon to turkey bacon and also did turkey sausage. I started using skim milk but after some time decided to switch it out to almond milk and I also do soy milk. I like my soy milk with my protein shakes. I started to add fish into my diet and did ground turkey instead of ground beef. It is so much healthier for you.
But switching my diet was the first step and then came the working out part. I did not have insanity yet but I started with doing small exercises a day. I did some ab workouts. I also did jumping jacks, started trying to do push ups and I also started youtubing videos for ab workouts and other exercises. I did some light running and walking. I did 100 squats a day, I did 100 lunges a day as well. I also would just put on some music and dance around the place. I did alot of walking.
I started measuring out my portions. I would always do half a cup of starch for dinner, 1 cup of vegetables and 4oz of chicken, meat or fish. I measured every thing out when I ate. I always did 1/2 cup of oatmeal with water, 1 cup cereal and 1/2 cup milk, 4 egg whites and 3 pieces of turkey bacon, salads for lunch, or a sandwich, or stuffed tomatoes with tuna and a little bit of mustard, or a chicken ranch wrap but I only use 1 tbsp ranch , or a lettuce wrap so I had a variety. Eating healthy never has to be boring.
But in the end after a month or so I did insanity and lost 46 pounds in two months. I went from 180 pounds to 134 pounds. All in two months. I felt amazing. I made this change a lifestyle change.
You will fail a few times maybe 10 times but never give up just keep going. Cry if you have to. Scream if you need to but keep going and never stop and as you go it starts to become something you love and seek to do rather than something you hate.
Tuesday, December 10, 2013
Healthy Salad dressing
I have been looking into salad dressings for some time. Salads are healthy but the dressing is what really add those calories up. Some people, in fact most people love ranch. The only thing about ranch is that it has alot of calories in it and we all know that people don't have just a little they have alot of it.
There is also balsamic vinaigrette which is a healthy choice. I love balsamic vinaigrette. It is a healthy option and is 60 calories, serving size 2 tablespoons.
You can also make your own salad dressings. One salad dressing I love making is my lime vinaigrette. What I do is take two limes, squeeze it out, add a little bit of extra virgin olive oil, 1/4 teaspoon of garlic and a pinch of salt. Not everyone would love this because it is a lime dressing but i love limes.
Dressing are not hard to come up with. Think of the dressings that you love or elements in a dressing that you love. It is easy to put something together.
I recently just discovered this new olive oil asian ginger salad dressing. May I add how amazing this dressing is. I have a new love for this dressing. Yes I am still looking into more dressing because I love variety. It is only natural to get tired of things pretty fast. It is like when you eat the same thing all the time you get tired of eating it then you quit eating eat.
But if you are looking into healthy choices this is super delicious and healthy. It only contains 35 calories, serving 2 tablespoons. You do not taste the ginger as much. It has this unique, delicious flavour.
I would recommend everyone to try this.
Turn to healthy alternatives not unhealthy ones.
Tuesday, September 24, 2013
Orzo salad recipe
Orzo is a type of pasta.
What you will need.
Half a can of black olives
Sausage. Turkey sausage, tangy summer sausage or any sausage of your choice. To keep it healthy use turkey sausage.
olive oil
Orzo
Salt
Lemon juice
Directions
Cook your Orzo in a pot of water with a little salt, on medium heat over the stove top for 15 minutes, then remove from the stove top and drain.
Slice up your sausage into squares and place in a frying pan with 1/2 teaspoon olive oil and also slice up your olives and place it in the pan together with the sausage. Heat them up on medium high heat and let sautee for 10 minutes.
Remove from heat and mix together with the Orzo.
If you desire to use lemon juice, just sprinkle a little bit on your orzo. If not enjoy.
Add salt to taste.
black bean salsa recipe!
What you will need.
A can corn or frozen corn
A can black bean
fresh Parsley
Green bell pepper, or yellow or red
A whole Tomato
salt
lime or lemon juice
hot sauce
Directions
Drain and pour out your can black beans and corn in a bowl.
Chop up some parsley and add to the mix. Use as much parsley as you like.
Chop up half of your bell pepper into medium or small squares and add to the mix.
Slice your tomato in half, clean out the insides and chop in small squares and add to the mixture. Use the entire tomato.
Season with salt and hot pepper.
Add as much lime juice or lemon juice to your mixture to taste.
Stuffed Zucchini. Healthy but super yummy
Who said eating healthy has to be boring and dry.
It does not. This is my faavourite. Stuff zucchini.
of individuals dislike healthy eating because they think it is boring. Bu
This
is one of the things that love eating. I have started experimenting
with food and trying to figure out what goes well together and what I
will love eating and what I will not love. Eating healthy can always seem to be boring. Alot t I want you to try this and see if you love it, Like I do.
For this dish you will need:
A zucchini
Turkey sausage, or summer tangy sausage, or what ever sausage you like. To keep it healthy you should do turkey sausage
Olive oil
Black Pepper
Salt
Parmessan cheese
Bread crumps
Onion
If you want to keep it super heathy exclude the bread crumps, use turkey sausage and a small amount of olive oil.
When I am doing a recipe I do not exactly follow that recipe. I look and see what all is included in the recipe and I do it my style. This is what I want you to do. Look at this and put your twist on it. I will tell you how to make this but I want you to put your twist on it.
DIRECTIONS
Preheat broiler to 360 degrees.
Wash your zucchini under clean cold running water.
Cut the zucchini straight down the middle, living both ends on.
Clean out the middle of the zucchini, removing all the seeds.
Sprinkle 1/2 teaspoon of olive oil over both insides of the zucchini, making sure that the inside of the zucchinis is coated with olive oil.
Sprinkle some salt and black pepper onto your zucchini.
Place the zucchini in the broiler For 15 minutes. Be sure to place the inside of the zucchini face down in the broiler.
Chop half an onion into small or medium pieces.
Chop your sausage into small pieces.
Sautee your onion and sausage together, in a frying pan with some olive oil and a little salt, over medium heat for 15 minutes.
After you have taken the sausage and onion from the stove top place 1 tablespoon bread crumps and 4 tablespoons Parmesan cheese to your sausage and onion sautee mix.
Remove zucchini from the oven and place mixture into the zucchini.
Place the zucchini into the oven and let it broil until the zucchini is cooked through.
Serve and eat.
It does not. This is my faavourite. Stuff zucchini.
of individuals dislike healthy eating because they think it is boring. Bu
For this dish you will need:
A zucchini
Turkey sausage, or summer tangy sausage, or what ever sausage you like. To keep it healthy you should do turkey sausage
Olive oil
Black Pepper
Salt
Parmessan cheese
Bread crumps
Onion
If you want to keep it super heathy exclude the bread crumps, use turkey sausage and a small amount of olive oil.
When I am doing a recipe I do not exactly follow that recipe. I look and see what all is included in the recipe and I do it my style. This is what I want you to do. Look at this and put your twist on it. I will tell you how to make this but I want you to put your twist on it.
DIRECTIONS
Preheat broiler to 360 degrees.
Wash your zucchini under clean cold running water.
Cut the zucchini straight down the middle, living both ends on.
Clean out the middle of the zucchini, removing all the seeds.
Sprinkle 1/2 teaspoon of olive oil over both insides of the zucchini, making sure that the inside of the zucchinis is coated with olive oil.
Sprinkle some salt and black pepper onto your zucchini.
Place the zucchini in the broiler For 15 minutes. Be sure to place the inside of the zucchini face down in the broiler.
Chop half an onion into small or medium pieces.
Chop your sausage into small pieces.
Sautee your onion and sausage together, in a frying pan with some olive oil and a little salt, over medium heat for 15 minutes.
After you have taken the sausage and onion from the stove top place 1 tablespoon bread crumps and 4 tablespoons Parmesan cheese to your sausage and onion sautee mix.
Remove zucchini from the oven and place mixture into the zucchini.
Place the zucchini into the oven and let it broil until the zucchini is cooked through.
Serve and eat.
Friday, August 9, 2013
STRETCHING
Stretching!! Some of us hate stretching. If you are like me I just love getting straight into my workout. I feel like stretching is not a big deal at all. Because I feel like stretching is not a big factor to consider I go straight into my workouts.But recently I truly understood the importance of stretching. Why it is recommended before and after a workout. Post workout stretches improves flexibility. Most people tend to believe that stretching helps with soreness or even prevent it, but that is false. Stretching will reduce muscle pain or soreness, post workout stretching will in ineffective.
I learned all about stretching while doing insanity. When I first started working out I use to skip the stretching part and go right into the workout until I learned of the importance of stretching.
Stretching after a workout reduces aches and pains with
the added benefit of improving flexibility.
Stretching can
also prevent cramps; some muscles, like calves, have a tendency to cramp
up more than usual.
You want to make sure to always get a stretch out before and after working out.It is very important to stretch.
yoga and pregnancy
I'm sure you're guessing why I am talking about yoga and pregnancy in my workout blog. Well i'll tell you why. Yoga is a form of exercise, a more relaxing exercise that help your body in so many areas. Yoga truly helps you physically, mentally and spiritually. Yoga brings together physical and mental disciplines to achieve
peacefulness of body and mind, helping you relax and manage stress and
anxiety.
Yoga has also been able to help with fertility. But fertility yoga is just a slight difference.
It is truly a mind-body practice that combines stretching exercises, controlled breathing and relaxation. Yoga can help reduce stress, lower blood pressure and improve heart function. And almost anyone can do it.
Often times individuals believe that the only form of exercise that is great is a weight lifting exercise, cardio or intense cardio. But that's not true. There are very intense yoga positions that will get your heart pumping and get you extremely tired and will be just as challenging.
My point here was to let you all know that yoga is a great exercise. I love intense workouts. If it is not intense it is not for me that is my motto. But now I am trying to conceive and have been trying for some time now and it has not been happening. I am guessing it is because of my intense workouts and it was all messed up with my workouts.Now that I am doing some yoga and some slow paste workout my body feels different. It feels like it is getting back to normal. Sounds weird I know. But my period is 28 day cycle again. Yoga is great for someone trying to conceive. It is so relaxing ad truly helps you release your stress. It is calm and relaxing and a form of exercise.
If you want to know more on how it helps with fertility research it. There are so many testimonies of how it helped women conceive.
So for something more relaxing and comforting try yoga. P90x has and awesome yoga workout. Try it out. You can get it at www.teambeachbody.com and my name is kacyleonce.
And always remember that fitness with out good nutrition is a waste.
Yoga has also been able to help with fertility. But fertility yoga is just a slight difference.
It is truly a mind-body practice that combines stretching exercises, controlled breathing and relaxation. Yoga can help reduce stress, lower blood pressure and improve heart function. And almost anyone can do it.
Often times individuals believe that the only form of exercise that is great is a weight lifting exercise, cardio or intense cardio. But that's not true. There are very intense yoga positions that will get your heart pumping and get you extremely tired and will be just as challenging.
My point here was to let you all know that yoga is a great exercise. I love intense workouts. If it is not intense it is not for me that is my motto. But now I am trying to conceive and have been trying for some time now and it has not been happening. I am guessing it is because of my intense workouts and it was all messed up with my workouts.Now that I am doing some yoga and some slow paste workout my body feels different. It feels like it is getting back to normal. Sounds weird I know. But my period is 28 day cycle again. Yoga is great for someone trying to conceive. It is so relaxing ad truly helps you release your stress. It is calm and relaxing and a form of exercise.
If you want to know more on how it helps with fertility research it. There are so many testimonies of how it helped women conceive.
So for something more relaxing and comforting try yoga. P90x has and awesome yoga workout. Try it out. You can get it at www.teambeachbody.com and my name is kacyleonce.
And always remember that fitness with out good nutrition is a waste.
Thursday, August 8, 2013
Tips for when you are dining out/eating out
1. Don't go to a restaurant super hungry. You don't want to go to a restaurant super hungry. Try having a light snack or a big glass of water to help you control your hunger.
2. Do not eat from the bread basket. Avoid eating the bread they bring out. Substitute for something else that is healthy.
3. Start dinner off with a salad. It's always good to have a sald to fill you up before the actual dinner. This helps prevent excess eating.
4. Always remember your potions because portions truly matter. Do not eat more than you have to.
5. Dessert. Avoid dessert if you can or if you truly desire to have dessert skip your appetizer.
6. Take time to enjoy your food. Don't rush your meal. Eat slow and truly taste and enjoy it.
7. Avoid alcohol. If you do have alcohol limit your carbs intake.
8. Always ask how and entree is prepared. Based on how it is prepared you can ask to have certain things eliminated. Have it prepared how you desired to have it.
9. Always have your food prepared how you desire.
10. Stay away from foods prepared with butter or a cream sauce..
11. Avoid eating starches. It is better to have a double serving of vegetables.
2. Do not eat from the bread basket. Avoid eating the bread they bring out. Substitute for something else that is healthy.
3. Start dinner off with a salad. It's always good to have a sald to fill you up before the actual dinner. This helps prevent excess eating.
4. Always remember your potions because portions truly matter. Do not eat more than you have to.
5. Dessert. Avoid dessert if you can or if you truly desire to have dessert skip your appetizer.
6. Take time to enjoy your food. Don't rush your meal. Eat slow and truly taste and enjoy it.
7. Avoid alcohol. If you do have alcohol limit your carbs intake.
8. Always ask how and entree is prepared. Based on how it is prepared you can ask to have certain things eliminated. Have it prepared how you desired to have it.
9. Always have your food prepared how you desire.
10. Stay away from foods prepared with butter or a cream sauce..
11. Avoid eating starches. It is better to have a double serving of vegetables.
Pregnancy and exercise
It is not a bad thing to exercise when you are pregnant. It is actually a good thing to get some exercise done when pregnant. We know how tied us women get when pregnant. Always out of breath and always wanting to relax. But it is good to get a little workout in when pregnant. Go for a walk, do some yoga, do some squats, lunges, light, very light weight lifting. There is so many little things you can do to get a workout in.
I had a friend who did a workout program during her entire pregnancy. All she did was modify certain moves so it would not affect her pregnancy in any way. You have to be careful what exercises you do because some exercises, especially intense ones can cause a miscarriage and some can even send you into labour. Working out during pregnancy is good. Working out plus clean eating is excellent. Plus it helps you to not put on plenty of weight when pregnant.
Working out also helps decrease the exhaustion a pregnant woman faces daily.
It is good to workout out during pregnancy.
I had a friend who did a workout program during her entire pregnancy. All she did was modify certain moves so it would not affect her pregnancy in any way. You have to be careful what exercises you do because some exercises, especially intense ones can cause a miscarriage and some can even send you into labour. Working out during pregnancy is good. Working out plus clean eating is excellent. Plus it helps you to not put on plenty of weight when pregnant.
Working out also helps decrease the exhaustion a pregnant woman faces daily.
It is good to workout out during pregnancy.
Diet and pregnancy
Deciding on how to eat when you are pregnant can be hard at times. Sometimes some women have a difficult time getting pregnant because of unhealthy eating and some because of lack of eating. Don't misunderstand me. Some people eat plenty unhealthy and still get pregnant but some people don't. Some people eat to little and still get pregnant. But alot of people are affected by unhealthy eating and too little eating.
When you are trying to get pregnant or if you are already pregnant you want to eat healthy and make sure you are getting enough calories. Eat your greens, vegetables, fruit, drink plenty of water and try to keep away from soda, caffeine and alcohol. When you are trying to lose weight you switch out alot of unhealthy things in your diet to good clean healthy food. It is the same thing when trying to get pregnant and when you are pregnant. One benefit of eating clean when pregnant is not having plenty of weight to lose after the pregnancy.
Eat healthy and eat clan. Fast food or sweets is good every now and then but not everyday.
When you are trying to get pregnant or if you are already pregnant you want to eat healthy and make sure you are getting enough calories. Eat your greens, vegetables, fruit, drink plenty of water and try to keep away from soda, caffeine and alcohol. When you are trying to lose weight you switch out alot of unhealthy things in your diet to good clean healthy food. It is the same thing when trying to get pregnant and when you are pregnant. One benefit of eating clean when pregnant is not having plenty of weight to lose after the pregnancy.
Eat healthy and eat clan. Fast food or sweets is good every now and then but not everyday.
Tuesday, August 6, 2013
Limit your dairy intake.
There are other alternatives to dairy. Try keeping away from cheese and all those other dairy products that does not really help you to lose weight. Try switching your milk out and replace it with almond milk, soy milk, rice milk. These are some really good healthy alternatives and taste great to. You can also use skim milk if you don't care for anyone of the above ones. Think smart and choose smart. Stay fit stay healthy.
Staying on track.
Here is a list of when to eat to help you stay on track with your small five meals a day.
Breakfast within an hour of waking up (between 250-300 calories)
Snack 2 to 3 hours after breakfast (approximately 200 calories)
Lunch 2 to 3 hours after your snack (between 250 to 400 calories)
Snack 2 to 3 hours after lunch (approximately 200 calories)
Dinner finished at least 3 hours before bed ( between 250 to 300 calories)
Chat inspired by Shaun T
Breakfast within an hour of waking up (between 250-300 calories)
Snack 2 to 3 hours after breakfast (approximately 200 calories)
Lunch 2 to 3 hours after your snack (between 250 to 400 calories)
Snack 2 to 3 hours after lunch (approximately 200 calories)
Dinner finished at least 3 hours before bed ( between 250 to 300 calories)
Chat inspired by Shaun T
Importance of supplements
Supplement your diet with a good multi vitamin for needed nutrients. It is very important to have vitamins on a daily basis. Sometimes with all the intense cardio your body losing alot of it's nutrients and you need to take vitamins. It is easy to suffer from vitamin deficiencies and important for toning healthy muscles, increasing energy, and burning fat for you to have all the vitamins and minerals that your body requires. Quality is key. So you need to select a good brand.
Pay attention and keep an eye out
Something a lot of us do is eating for no reason. I have that problem as well. We eat when we are bored. We eat when we are sad, emotional, stressed, depressed, frustrated and even angry. When ever we have a flush of emotions over us we tend to eat way often and way more than we are suppose.
Find things that will always keep your mind and your body occupied.
We find ourselves snacking at work, at church and even in the car. Sometimes you think you are hungry but not necessarily hungry, it just you finding something to do. There is always some time in a day when we constantly snack. Sometimes you can have to much at the movies. When I go grocery shopping one thing I tend to do is open a bag of maybe beef jurky and eat the entire bag when grocery shopping. It is so easy to just eat and not realize how much you are eating.
Food is your body's fuel, but many of us eat for other reasons.
Here are a few tips.
Ask yourself, Am I really hungry? You may really be just thirsty, so water alone will satisfy you.
Keep a food journal to get an accurate picture of what you are actually eating. You might be surprised.
Do not eat on the go. Sit at a table.
Take your time, Taste your food and savour it.
Chew your food thoroughly. It helps with digestion.
Find things that will always keep your mind and your body occupied.
We find ourselves snacking at work, at church and even in the car. Sometimes you think you are hungry but not necessarily hungry, it just you finding something to do. There is always some time in a day when we constantly snack. Sometimes you can have to much at the movies. When I go grocery shopping one thing I tend to do is open a bag of maybe beef jurky and eat the entire bag when grocery shopping. It is so easy to just eat and not realize how much you are eating.
Food is your body's fuel, but many of us eat for other reasons.
Here are a few tips.
Ask yourself, Am I really hungry? You may really be just thirsty, so water alone will satisfy you.
Keep a food journal to get an accurate picture of what you are actually eating. You might be surprised.
Do not eat on the go. Sit at a table.
Take your time, Taste your food and savour it.
Chew your food thoroughly. It helps with digestion.
Smart choices
When trying to lose weight try sticking to a diet full of fresh vegetable, fruits and lean proteins. No matter how much effort or work you put into your exercises, it will not help you lose weight if your diet is bad.In order words no matter how much you exercise, if you don't make smart food choices you won't lose weight.
1. Replace processed foods with fresh vegetables.
2. Eat whole grains and breads. Limit white processed refined foods.
3. Skinless white meat and fish are generally better choicesthan red meat.
4. Best protein cooking methods are grilling, baking, steaming, or broiling.
5. Ask for sauces on the side.
6. Sauces like marinara are best. Steer clear of cream sauces.
7. Egg whites contain less fat and calories than whole eggs (17 calorie and 0.1 grams of fat, respectively).
8. Fresh whole fruit is better than juice or dried fruit. Fruits contain more fiber, less sugar, and allow for slower absorption .
9. Choose low density foods whenever possible. Low density foods are foods that are low in calories and high in water and fiber content, so you're getting fewer calories but feeling fuller.
Table by Shaun T
1. Replace processed foods with fresh vegetables.
2. Eat whole grains and breads. Limit white processed refined foods.
3. Skinless white meat and fish are generally better choicesthan red meat.
4. Best protein cooking methods are grilling, baking, steaming, or broiling.
5. Ask for sauces on the side.
6. Sauces like marinara are best. Steer clear of cream sauces.
7. Egg whites contain less fat and calories than whole eggs (17 calorie and 0.1 grams of fat, respectively).
8. Fresh whole fruit is better than juice or dried fruit. Fruits contain more fiber, less sugar, and allow for slower absorption .
9. Choose low density foods whenever possible. Low density foods are foods that are low in calories and high in water and fiber content, so you're getting fewer calories but feeling fuller.
Table by Shaun T
Body size and calories intake.
It's is very clear that a person who weighs 350 pounds has a different calorie intake than a person who weighs 130 pounds, but weight is not the only considering factor. Often times you see someone who weighs over 300 pounds having 1200 calories a day, and they wonder why they see no difference in a shift in their weight. There is no simple answer that works for everyone because of difference in body composition(fat to muscle ratio). and metabolic rate. In order to burn calories you must remember to get enough calories. What works for one person does not necessarily mean it will work for you. Don't try to compare yourself to someone and say that 'I am doing everything she is doing but she is losing weight and I am not". Your job is to maximize your body fat burning mode to get results with minimal negative consequences.
Adjusted Calorie Intake
Adjusted Calorie Intake
Your Weight Suggested calorie Intake
under 140 Ibs 1200-1400 for weight loss
1400-1600 for weight maintenance
141-150 Ibs 1400-1500 for weight loss
100-1800 for weight maintenance
151-160 Ibs 1500-1600 for weight loss
1800-2000 for weight maintenance
161-170 Ibs 1700-1800 for weight loss
1900-2100 for weight maintenance
171-180 Ibs 1700-1800 for weight loss
2000-2200 for weight maintenance
181-190 Ibs 1800-1900 for weight loss
2100-2200 for weight Maintenance
191-200 Ibs 1900-2000 for weight loss
2100-2300 for weight maintenance
200+ Ibs 2000 for weight loss
2200- 2350 for weight maintenance
Inspired by Shaun T.
Inspired by Shaun T.
Sunday, August 4, 2013
Intense cardio workouts, missed periods and heavy flow!!
I started my weightloss journey five months after I had my daughter. I was 180 pounds and just wanted to get back in tip top shape so bad. I was a little over weight after I had her so I knew how important it was for me to get back in shape and be healthy. I started working out twice a day and was doing some pretty intense workouts. At the time my period was not a concern. All that mattered to me was getting to a good size. So I continued working out twice a day, six days a week. I changed my diet completely to strictly clean eating food only. Within two weeks of working out I was starting to see results. I was liking what I was seeing. In one month I went down to 146 pounds and in two months was down to 134 pounds. I was losing the weight so I was quite happy.
But I noticed something different. My periods were heavier and my cramps were intense. Most times when you start intense training you miss your periods. But I was not missing my periods. I was still getting them. But my flow was heavier and my cramps were really painful. It was quite disturbing because I have always had light periods and always a 28 day cycle. But doing intense workouts seem to have thrown it off completely. I say I am lucky because most girls just don't get a period but I was getting mine but i never could calculate when I was ovulating because it was constantly changing.
I was becoming frightened but still kept working out. I really wanted to get to 125 pounds but was it worth it. Was it worth me not having periods and hurting myself. My husband and I are trying to have more children but it has not been happening. I figured it was with all this intense working out. It has been 7 months since we have been trying and nothing is happening. But how can it happen if I am working out so hard.
Three months ago I started to take it down a notch. I started to not push as hard anymore and eat more and started taking prenatals as well to help. It seems like my cycles are back to a 28 day cycle. The last 3 months it has been.We are still trying and my periods seem to be getting back to normal meaning it is not as heavy anymore. Sometimes you just have to turn it down some so your body does not have to try so hard or go into survival mode.
DO YOU KNOW that the harder you workout your body starts to go into survival mode because it is trying to save the energy it has and that's one of the causes of a missed period.
So if you are missing your periods or it is heavier than usual you should turn down your workout and see if that helps. If it does not help after a few months go see a doctor. Exercise is good but sometimes have a negative effect on the body but it's no harm it just means be careful and take it easy.
But I noticed something different. My periods were heavier and my cramps were intense. Most times when you start intense training you miss your periods. But I was not missing my periods. I was still getting them. But my flow was heavier and my cramps were really painful. It was quite disturbing because I have always had light periods and always a 28 day cycle. But doing intense workouts seem to have thrown it off completely. I say I am lucky because most girls just don't get a period but I was getting mine but i never could calculate when I was ovulating because it was constantly changing.
I was becoming frightened but still kept working out. I really wanted to get to 125 pounds but was it worth it. Was it worth me not having periods and hurting myself. My husband and I are trying to have more children but it has not been happening. I figured it was with all this intense working out. It has been 7 months since we have been trying and nothing is happening. But how can it happen if I am working out so hard.
Three months ago I started to take it down a notch. I started to not push as hard anymore and eat more and started taking prenatals as well to help. It seems like my cycles are back to a 28 day cycle. The last 3 months it has been.We are still trying and my periods seem to be getting back to normal meaning it is not as heavy anymore. Sometimes you just have to turn it down some so your body does not have to try so hard or go into survival mode.
DO YOU KNOW that the harder you workout your body starts to go into survival mode because it is trying to save the energy it has and that's one of the causes of a missed period.
So if you are missing your periods or it is heavier than usual you should turn down your workout and see if that helps. If it does not help after a few months go see a doctor. Exercise is good but sometimes have a negative effect on the body but it's no harm it just means be careful and take it easy.
Friday, August 2, 2013
Avoid eating unhealthy during family outtings and holidays
Eating out is as difficult as attending a family outting and holiday outting.
At these outings there will always be the chips, potato salad, fried chicken, burgers and all the things you try eating. There may be more juice and soda than water.
It is very important to try to avoid these foods.
You can avoid eating these food by bringing your own. You can bring some snacks to the outing for everyone else and you can bring a healthy batch for yourself. The only way I am able to stay on track with my eating, is by me bringing along my own meals and snacks. You can even bring healthy alternatives that taste just at good, to these outings. It also sends a message to individuals, that you can eat healthy and it taste just as good.
At these outings there will always be the chips, potato salad, fried chicken, burgers and all the things you try eating. There may be more juice and soda than water.
It is very important to try to avoid these foods.
You can avoid eating these food by bringing your own. You can bring some snacks to the outing for everyone else and you can bring a healthy batch for yourself. The only way I am able to stay on track with my eating, is by me bringing along my own meals and snacks. You can even bring healthy alternatives that taste just at good, to these outings. It also sends a message to individuals, that you can eat healthy and it taste just as good.
Read the Labels
Most packaged foods have a Nutrition Facts label. Use this information to make healthy choices quickly and easily.
Calories provide a measure of how much energy you get from a serving of this food.
Nutrients: saturated fat, trans fat, cholesterol and sodium. Limit these, as they may increase various health risks like obesity, heart disease, and high blood pressure.
Don't get tricked. Many single serving foods are broken into two servings o hide calories.
Fiber Check: Fiber contains zero calories and promotes regularity. You should have at least 25 grams in your daily diet.
Calories provide a measure of how much energy you get from a serving of this food.
Nutrients: saturated fat, trans fat, cholesterol and sodium. Limit these, as they may increase various health risks like obesity, heart disease, and high blood pressure.
Don't get tricked. Many single serving foods are broken into two servings o hide calories.
Fiber Check: Fiber contains zero calories and promotes regularity. You should have at least 25 grams in your daily diet.
Track Your Progress
Here are a couple of ways in which you can track your weight loss progress during your journey.
Measurements
Before you start record your before weight and measurements. Find tips for how to take accurate measurements.
Weight Day 1 Day 30
Chest
Right Arm
Left Arm
Waist
Hips
Right Thigh
Left Thigh
Take a Picture
Be sure to take your before and after picture.
Taking pictures help you to see your body changes or areas in which you lose weight. Sometimes when we look in the mirror we don't always see that progress and that is why it is so important to do before pictures to compare it with the progress you are making.
Measurements
Before you start record your before weight and measurements. Find tips for how to take accurate measurements.
Weight Day 1 Day 30
Chest
Right Arm
Left Arm
Waist
Hips
Right Thigh
Left Thigh
Take a Picture
Be sure to take your before and after picture.
Taking pictures help you to see your body changes or areas in which you lose weight. Sometimes when we look in the mirror we don't always see that progress and that is why it is so important to do before pictures to compare it with the progress you are making.
Thursday, August 1, 2013
5 Ways to prevent injury
- Do 5 to 10 minutes of low-intensity cardio before exercise or dynamic stretching to properly warm up enough to break a slight sweat.
- Listen to your body. When it sends a pain signal, that means stop; something is not right.
- Maintain a balanced exercise regimen, training muscles on both sides of the body equally.
- Never train so hard or heavy that proper form is lost. When you lose form, stop.
To much exercising in one day
Working out more than once in a day can definitely have an effect on the body and can be unsuccessful during weight loss. Everyone wants to lose weight and go to all extremes to lose weight. There is a right and a wrong way when it comes to weight loss. We know that bad dieting, lack of exercise, lack of any activity can affect our weight loss.
When trying to lose weight it is not only important to eat clean and work out. Some people tend to workout 2 or 3 times a day. That only makes the muscles not progress. When you work out so many times in a day, you don't give the body any time to relax. The body needs to rest to burn those calories from you working hard. Let your body rest. If you push it and work out 2 or 3 times a day ho exhausting and unsuccessful that is. You don't push hard enough, you are not getting enough to eat, your body is getting no rest at all. The muscles need rest in order to burn the fat. Relax and breathe. You will lose weight as time goes. Don't do everything unnecessary that will be of no use to you. Weight loss takes some time. Be patient, eat healthy and get plenty of rest.
When trying to lose weight it is not only important to eat clean and work out. Some people tend to workout 2 or 3 times a day. That only makes the muscles not progress. When you work out so many times in a day, you don't give the body any time to relax. The body needs to rest to burn those calories from you working hard. Let your body rest. If you push it and work out 2 or 3 times a day ho exhausting and unsuccessful that is. You don't push hard enough, you are not getting enough to eat, your body is getting no rest at all. The muscles need rest in order to burn the fat. Relax and breathe. You will lose weight as time goes. Don't do everything unnecessary that will be of no use to you. Weight loss takes some time. Be patient, eat healthy and get plenty of rest.
Work your abs
There are plenty of ways to work your core and abs in your everyday life. Always try to keep your core tight. It is important to know ways in which or how to keep your tight. If you hold your stomach area tight like you are quenching on the inside. You can keep your core tight like this everyday. Even if you do not get to work your core a whole lot just by keeping it tight helps you out a bit. You can always do standing crunches when you have a minute or two. Standing crunches work just the same as laying down crunches. You can even add side roars when doing standing crunches. Those also help you build your ab muscles. Figure out ways in which you don't have to lay on the floor to work your abs or core. There are other ways in which you can work your core and abs that are just as successful.
Wednesday, July 31, 2013
Grocery shopping during your weight loss
It is so important to go into the supermarket with a plan of action. There are so many isles with unhealthy foods, which can be very tempting. Often times when we go to the supermarket, if you are like me, you go down almost every isle. You look at all the stuff in every isle and alot of the unhealthy foods always capture your attention.
Never go to the supermarket on an empty stomach. Going grocery shopping on an empty stomach leads you to buy unhealthy food. You buy unhealthy food because healthy at the time does not sound or look appealing. When you are extra hungry at a grocery store, you don't think of eating carrots or celery. Those don't sound to appetizing.
Always go to the supermarket with a grocery list on hand so you know exactly what you want. Having a plan/list of what you want, helps you to avoid wandering down all isles in the market. If you knew exactly what you wanted, you would not have walked out the store with chips and cookies. When shopping around the outside isles you will find all the fruits, vegetables and meats that you need. This also help with restless wandering. Focus on your list and what you want and you will live the grocery store with a ton of healthy food.
Shopping hungry leads to bad decisions. I hate that.
Never go to the supermarket on an empty stomach. Going grocery shopping on an empty stomach leads you to buy unhealthy food. You buy unhealthy food because healthy at the time does not sound or look appealing. When you are extra hungry at a grocery store, you don't think of eating carrots or celery. Those don't sound to appetizing.
Always go to the supermarket with a grocery list on hand so you know exactly what you want. Having a plan/list of what you want, helps you to avoid wandering down all isles in the market. If you knew exactly what you wanted, you would not have walked out the store with chips and cookies. When shopping around the outside isles you will find all the fruits, vegetables and meats that you need. This also help with restless wandering. Focus on your list and what you want and you will live the grocery store with a ton of healthy food.
Shopping hungry leads to bad decisions. I hate that.
Snacking and Preplanning Meals
Be Prepared to Eat.
One of the toughest challenges we face is eating on the go. It is hard to eat healthy when you are constantly in and out. The first result is a fast food place. But when you are hungry a salad just does not cut it for you. It only makes you want to eat a burger. Which is not the best result. Try making your meals and your snacks prepacked and ready to go. This is especially helpful when it comes to snacks. Always carry something with you to avoid you stopping at a fast food place. Don't get caught off guard when life gets in the way. Carry some easy snacks with you such as almonds, celery sticks, carrots, apple slices, peach slices, string cheese and those small things. Always try to never drop to the point where your hunger gets the best of you. You can also prepare meals to carry with you to help as well. Take one day of the week to pre plan and cook an entire weeks worth of meals. Having pre plan snack and meals on hand helps you to stay away from fast food places. Do everything you could to avoid fast foods or other unhealthy foods. You'll only feel worse for the wear soon after eating that stuff.
One of the toughest challenges we face is eating on the go. It is hard to eat healthy when you are constantly in and out. The first result is a fast food place. But when you are hungry a salad just does not cut it for you. It only makes you want to eat a burger. Which is not the best result. Try making your meals and your snacks prepacked and ready to go. This is especially helpful when it comes to snacks. Always carry something with you to avoid you stopping at a fast food place. Don't get caught off guard when life gets in the way. Carry some easy snacks with you such as almonds, celery sticks, carrots, apple slices, peach slices, string cheese and those small things. Always try to never drop to the point where your hunger gets the best of you. You can also prepare meals to carry with you to help as well. Take one day of the week to pre plan and cook an entire weeks worth of meals. Having pre plan snack and meals on hand helps you to stay away from fast food places. Do everything you could to avoid fast foods or other unhealthy foods. You'll only feel worse for the wear soon after eating that stuff.
Best Foods to eat during your weightloss journey
These are just a few of the foods that you can eat when trying to lose weight. You want to eat healthy but not tasteless. These are not all the foods you can eat but it is a list of some.
Best Vegetables to Choose From
Dark Lettuce Leaves such as Spinach, Romaine leaves, and Arugula
Cucumber
Celery
Bell Peppers
Radishes
onions
Mushrooms
String Beans
Jicama
Broccoli
Cauliflower
Asparagus
Bok Choy
Cabbage
More Vegetables
Cucumber
Broccoli
Cabbage
Tomatoes
Cabbage
Carrots
Zucchini
Egg Plants
Bell Peppers
Avocado
Onions
Squash
Celery
Cauliflower
Best Healthy Foods To Choose From
Fruits such as watermelon, oranges, apples, pears, bananas, cantaloupes and such
Greek yogurt
whole grains
Brown rice
whole wheat pasta
Beans
Lentils
Fish
chicken
beef
Skim milk, Rice milk, Almond milk or Soy milk
Shakeology
Whole wheat pita bread
Eggs
Turkey Bacon
Deli turkey or ham
Plantains
Red and Sweet Potatoes
Oats
Protein Cereals such as Kashi
Cottage Cheese
Rice cakes
Whole grain Bagels
Whipped Cream Cheese
Water
Protein Shakes
Hummus
low fat cheese
Best Vegetables to Choose From
Dark Lettuce Leaves such as Spinach, Romaine leaves, and Arugula
Cucumber
Celery
Bell Peppers
Radishes
onions
Mushrooms
String Beans
Jicama
Broccoli
Cauliflower
Asparagus
Bok Choy
Cabbage
More Vegetables
Cucumber
Broccoli
Cabbage
Tomatoes
Cabbage
Carrots
Zucchini
Egg Plants
Bell Peppers
Avocado
Onions
Squash
Celery
Cauliflower
Best Healthy Foods To Choose From
Fruits such as watermelon, oranges, apples, pears, bananas, cantaloupes and such
Greek yogurt
whole grains
Brown rice
whole wheat pasta
Beans
Lentils
Fish
chicken
beef
Skim milk, Rice milk, Almond milk or Soy milk
Shakeology
Whole wheat pita bread
Eggs
Turkey Bacon
Deli turkey or ham
Plantains
Red and Sweet Potatoes
Oats
Protein Cereals such as Kashi
Cottage Cheese
Rice cakes
Whole grain Bagels
Whipped Cream Cheese
Water
Protein Shakes
Hummus
low fat cheese
Monday, July 29, 2013
Exercise and pregnancy
Pregnancy can sap your energy, but regular bouts of exercise will help
you get through your day. And the good news is that you can safely start
an exercise program during pregnancy even if you've been an avid couch
potato until now.
You should also remember that during pregnancy there are certain exercises you should avoid doing. You should not be doing any intense exercises while pregnant or too much jumping or no jumbing. Avoid ab workouts. They do nothing for you after you give birth. Ab workouts are effective before and after pregnancy not during pregnancy.
Yes you are faced with exhaustion alot while being pregnant but there are exercises that are just easy and not to much to drain you out. Choose a program that is not intense and is still effective.
Try walking or walking and using some 3-5 pound waits in the hands to get some exercise to the arms as well.
Exercise is great during pregnancy. Just don't over do it.
Beachbody coach
coach kacyleonce
kutekacy@live.com
You should also remember that during pregnancy there are certain exercises you should avoid doing. You should not be doing any intense exercises while pregnant or too much jumping or no jumbing. Avoid ab workouts. They do nothing for you after you give birth. Ab workouts are effective before and after pregnancy not during pregnancy.
Yes you are faced with exhaustion alot while being pregnant but there are exercises that are just easy and not to much to drain you out. Choose a program that is not intense and is still effective.
Try walking or walking and using some 3-5 pound waits in the hands to get some exercise to the arms as well.
Exercise is great during pregnancy. Just don't over do it.
Beachbody coach
coach kacyleonce
kutekacy@live.com
Carbohydrates
The amount and type of carbohydrates in your diet could be the most important factors when it comes to weight loss and fat reduction; and carbohydrates are not created equal. Carbohydrates need to be eaten with care, as there is a distinction between good carbs and their bad counterparts.
When carbohydrates are consumed they are broken down into sugars and are absorbed into the blood stream as glucose, or blood sugar. This sugar feeds our brains and gives our bodies energy; however to much sugar at once, or the wrong kind of sugar cannot be efficiently processed by the body and will be stored as fat. However eating to many good carbs can contribute to slow or no weight loss.
Beachbody coach
coach kacyleonce
kutekacy@live.com
When carbohydrates are consumed they are broken down into sugars and are absorbed into the blood stream as glucose, or blood sugar. This sugar feeds our brains and gives our bodies energy; however to much sugar at once, or the wrong kind of sugar cannot be efficiently processed by the body and will be stored as fat. However eating to many good carbs can contribute to slow or no weight loss.
Beachbody coach
coach kacyleonce
kutekacy@live.com
Vegetarians
Many vegetarians still eat eggs,dairy, and fish,all of which are excellent source of protein. These vegetarians rarely have problems of getting plenty of proteins in their diet.
However there are plenty of protein options available. Some major sources of proteins are whole grains and legumes. Beans, peas and lentils are loaded with protein and fiber(as well as carbohydrates) and are stable foods for many vegans. You can also choose tofu, tempeh and veggie burgers.
Many other foods have protein in lesser amounts. These include nuts, seeds, many grains and most veggies. Accessorizing your diet with these foods makes it easy to get plenty of protein.
Beachbody coach
coach kacyleonce
kutekacy@live.com
However there are plenty of protein options available. Some major sources of proteins are whole grains and legumes. Beans, peas and lentils are loaded with protein and fiber(as well as carbohydrates) and are stable foods for many vegans. You can also choose tofu, tempeh and veggie burgers.
Many other foods have protein in lesser amounts. These include nuts, seeds, many grains and most veggies. Accessorizing your diet with these foods makes it easy to get plenty of protein.
Beachbody coach
coach kacyleonce
kutekacy@live.com
Sunday, July 28, 2013
What to Drink
Drink Calorie Free Beverages
Drink 6 to 8 ounce glasses of water a day.
A glass of water 30 minutes before each meal will help curb your hunger.
Avoid drinking with your meals. It may slow down your digestion. If you must, limit yourself to a small glass of water.
Avoid all sugared soda.
Diet soda and zero calorie, artificially sweetened beverages are only ok in moderation with a maximum of 1 per day.
Coffee and tea are also fine in moderation, but avoid cream and sugar, if you need a sweetener we suggest stevia , a natural root based sweetener with no sugar or chemicals.
Seltzer with lemon or lime.
Herbal iced tea.
Beachbody coach
coach kacyleonce
kutekacy@live.com
Add lemon or lime to your water.
Drink 6 to 8 ounce glasses of water a day.
A glass of water 30 minutes before each meal will help curb your hunger.
Avoid drinking with your meals. It may slow down your digestion. If you must, limit yourself to a small glass of water.
Avoid all sugared soda.
Diet soda and zero calorie, artificially sweetened beverages are only ok in moderation with a maximum of 1 per day.
Coffee and tea are also fine in moderation, but avoid cream and sugar, if you need a sweetener we suggest stevia , a natural root based sweetener with no sugar or chemicals.
Seltzer with lemon or lime.
Herbal iced tea.
Beachbody coach
coach kacyleonce
kutekacy@live.com
Add lemon or lime to your water.
When To Eat
It's important to eat 5 times a day. Follow a regular eating schedule for a multitude of reasons. First it keeps your blood sugar stable, instead of peaking and crashing (which can then lead to over eating). Second, eating frequently speeds up your metabolism by challenging it repeatedly. Timing is crucial to keep us on track-especially when it comes to eating. A golden rule of eating: Success follows those who eat often and early. Don't skip breakfast. Try not to eat to late. Try to eat between the hours of 7am to 6pm.
Beachbody coach
coach kacyleonce
kutekacy@live.com
Beachbody coach
coach kacyleonce
kutekacy@live.com
Protein
Protein helps maintain lean muscle mass and provides energy for your body to build and repair your muscles, bones, and tissues. To get the most out of protein, it is important to know which proteins are beneficial to your body.
Beef: Look for grass fed or free range beef. This type of beef comes from a smaller, leaner cow that feeds on high protein grasses like alfalfa and rye. This cows beef is lower in cholesterol and fat. This cow exercises it roams the range and eats when its hungry. Avoid corn fed or aged beef with high marbling or fat. While it may be extra tasty it's loaded with fat and cholesterol.
Chicken: Eat free range birds that are hormone and chemical free. Avoid birds that have been confined to a cage, injected with hormones, and forced fed to fatten them up. Try to eat white meat chicken like skinless chicken breast.
Fish:Eat the freshest most natural fish available.If these are farm raised (not pound raised) they are raised in a more natural habitat, which allows for a constant flow of water and a natural diet. Avoid pond raised fish. These types of hatcheries tend to be full of algae and bacteria. Artificial colouring and preservatives are sometimes added to make these fish more visually appealing.
Beachbody coach
coach kacyleonce
kutekacy@live.com
Beef: Look for grass fed or free range beef. This type of beef comes from a smaller, leaner cow that feeds on high protein grasses like alfalfa and rye. This cows beef is lower in cholesterol and fat. This cow exercises it roams the range and eats when its hungry. Avoid corn fed or aged beef with high marbling or fat. While it may be extra tasty it's loaded with fat and cholesterol.
Chicken: Eat free range birds that are hormone and chemical free. Avoid birds that have been confined to a cage, injected with hormones, and forced fed to fatten them up. Try to eat white meat chicken like skinless chicken breast.
Fish:Eat the freshest most natural fish available.If these are farm raised (not pound raised) they are raised in a more natural habitat, which allows for a constant flow of water and a natural diet. Avoid pond raised fish. These types of hatcheries tend to be full of algae and bacteria. Artificial colouring and preservatives are sometimes added to make these fish more visually appealing.
Beachbody coach
coach kacyleonce
kutekacy@live.com
Importance of healthy fats and Water during your weight loss journey
Fat Is A Critical Part Of Our Diets, So Don't Skim On Good Fats. Fat Is Needed For The Following Reasons:
It makes food taste good
It helps release a hormone to the brain called cholecystokinin(CCK) which tells the body I'm full. I'm satisfied. I can stop eating.
It helps slow the entry rate of sugar (from carbohydrates) into the bloodstream, which gives you more long term energy to last throughout your day.
Drink Water!! You need to stay hydrated! Water helps you absorb vitamins and minerals, flushes toxins out of the body, aids in digestion, keeps your skin healthy, and will help give you more energy focus. Additionally, when you are dehydrated, you cannot efficiently burn fat. Aim for 6 to 8 ounce glasses of pure water daily. It even curbs your appetite.
Beachbody coach
coach kacyleonce
kutekacy@live.com
It makes food taste good
It helps release a hormone to the brain called cholecystokinin(CCK) which tells the body I'm full. I'm satisfied. I can stop eating.
It helps slow the entry rate of sugar (from carbohydrates) into the bloodstream, which gives you more long term energy to last throughout your day.
Drink Water!! You need to stay hydrated! Water helps you absorb vitamins and minerals, flushes toxins out of the body, aids in digestion, keeps your skin healthy, and will help give you more energy focus. Additionally, when you are dehydrated, you cannot efficiently burn fat. Aim for 6 to 8 ounce glasses of pure water daily. It even curbs your appetite.
Beachbody coach
coach kacyleonce
kutekacy@live.com
Friday, July 26, 2013
Your body is the baggage you must carry through life. The more excess the baggage. The shorter the trip.
Your body is the baggage you must carry through life. The more excess the baggage. The shorter the trip.
Arnold H. Glasgow
Why carry extra baggage?
Why struggle to go up a flight of stairs?
Why struggle with self image?
Why lack self confidence?
You don't have to carry extra weight around. You can lose that extra weight. It does not take much. There are simple exercise moves you can start with. Start slow and the more you continue to workout, the better you become and the more you start to thirst working out.
Think of it like this. When you go to the airport when checking in, the more baggage you have the more you pay, which is a pain right. No one wants to pay more for extra baggage. So in order to not pay more, you try to limit your baggage. It is the same thing with losing weight.
I joined beachbody because I get all the help and necessary tips in order to help me get fit. Beachbody is here to help you develop a mind set that will help you understand the importance of good nutrition and exercise. You don't have to exercise an hour or more to get your heart rate pumping or to lose weight. All it takes is you being determined and having a drive to push.
Beachbody has numerous programs to help you get in the best shape of your life and to help eliminate unnecessary fat. Take control of your life. Be healthy.
Beachbody coach
coach kacyleonce
kutekacy@live.com
Arnold H. Glasgow
Why carry extra baggage?
Why struggle to go up a flight of stairs?
Why struggle with self image?
Why lack self confidence?
You don't have to carry extra weight around. You can lose that extra weight. It does not take much. There are simple exercise moves you can start with. Start slow and the more you continue to workout, the better you become and the more you start to thirst working out.
Think of it like this. When you go to the airport when checking in, the more baggage you have the more you pay, which is a pain right. No one wants to pay more for extra baggage. So in order to not pay more, you try to limit your baggage. It is the same thing with losing weight.
I joined beachbody because I get all the help and necessary tips in order to help me get fit. Beachbody is here to help you develop a mind set that will help you understand the importance of good nutrition and exercise. You don't have to exercise an hour or more to get your heart rate pumping or to lose weight. All it takes is you being determined and having a drive to push.
Beachbody has numerous programs to help you get in the best shape of your life and to help eliminate unnecessary fat. Take control of your life. Be healthy.
Beachbody coach
coach kacyleonce
kutekacy@live.com
3 different kinds of dinner rolls
Sweet Potato Rolls
3/4 cup cooked mashed sweet potato (about 1 large sweet potato)
1/3 to 1/2 cup whole milk, as needed
1 1/2 cups all-purpose flour, plus more for dusting
2 tablespoons sugar
1 tablespoon baking powder
1 teaspoon salt
6 tablespoons cold unsalted butter, cut into small bits
Directions
Place a rack in the center of the oven and preheat to 425 degrees F. Grease a baking sheet (with butter, oil or cooking spray).
In a small bowl, whisk together the sweet potato and 1/3 cup milk. Set aside.
In a large bowl, whisk together the flour, sugar, baking powder and salt. Cut in the butter with your hands, a pastry blender or two knives until the mixture resembles coarse meal. Add the sweet potato mixture and fold gently to combine. Add the remaining milk a little at a time until all the flour is moistened. The amount of milk you will need will depend on the moisture of the sweet potato.
Sprinkle a small handful of flour on a work surface. Turn the dough out onto the surface and knead lightly 2 to 3 times with the palm of your hand until the mixture comes together. Pat the dough out into a 1/2-inch-thick round.
Using a 2 1/2-inch-round biscuit cutter, cut the dough into biscuits. Gently reroll the scraps and cut out more biscuits. Place the biscuits on the prepared baking sheet and bake until light golden brown and firm to the touch, 12 to 14 minutes. Serve these fluffy biscuits warm or at room temperature.
1/3 to 1/2 cup whole milk, as needed
1 1/2 cups all-purpose flour, plus more for dusting
2 tablespoons sugar
1 tablespoon baking powder
1 teaspoon salt
6 tablespoons cold unsalted butter, cut into small bits
Directions
Place a rack in the center of the oven and preheat to 425 degrees F. Grease a baking sheet (with butter, oil or cooking spray).
In a small bowl, whisk together the sweet potato and 1/3 cup milk. Set aside.
In a large bowl, whisk together the flour, sugar, baking powder and salt. Cut in the butter with your hands, a pastry blender or two knives until the mixture resembles coarse meal. Add the sweet potato mixture and fold gently to combine. Add the remaining milk a little at a time until all the flour is moistened. The amount of milk you will need will depend on the moisture of the sweet potato.
Sprinkle a small handful of flour on a work surface. Turn the dough out onto the surface and knead lightly 2 to 3 times with the palm of your hand until the mixture comes together. Pat the dough out into a 1/2-inch-thick round.
Using a 2 1/2-inch-round biscuit cutter, cut the dough into biscuits. Gently reroll the scraps and cut out more biscuits. Place the biscuits on the prepared baking sheet and bake until light golden brown and firm to the touch, 12 to 14 minutes. Serve these fluffy biscuits warm or at room temperature.
Sweet Dinner Rolls
1 (1/4-ounce) package dry active yeast
1 cup warm water, about 110 degrees F
1/2 cup sugar
1 egg, beaten
2 teaspoons salt
1 cup milk, scalded but cooled to warm
4 ounces melted butter, plus 2 ounces
5 cups flour, plus more, as needed
6-cup, 3-inch muffin tin pan
Directions
In a standing mixing bowl with dough hook, dissolve yeast in warm water. Let sit until lightly foamy, then stir in sugar and add egg, salt, warm milk, and 4 ounces of butter. Slowly add 5 cups flour, adding more as needed to make an elastic dough. Mix well, then roll out to floured surface and knead dough for about 5 minutes.
Place dough in buttered bowl, cover with towel, and set in a warm place to rise until double in bulk, about 1 hour.
Lightly oil the muffin pan. Punch down dough and form dough into 1-inch balls. Place 3 balls in each muffin tin. Fill muffin pan, cover with towel, and allow to rise an additional 1/2 hour.
Preheat oven to 425 degrees F.
Brush with remaining melted butter. Bake in preheated oven for 10 to 15 minutes, until golden brown.
1 cup warm water, about 110 degrees F
1/2 cup sugar
1 egg, beaten
2 teaspoons salt
1 cup milk, scalded but cooled to warm
4 ounces melted butter, plus 2 ounces
5 cups flour, plus more, as needed
6-cup, 3-inch muffin tin pan
Directions
In a standing mixing bowl with dough hook, dissolve yeast in warm water. Let sit until lightly foamy, then stir in sugar and add egg, salt, warm milk, and 4 ounces of butter. Slowly add 5 cups flour, adding more as needed to make an elastic dough. Mix well, then roll out to floured surface and knead dough for about 5 minutes.
Place dough in buttered bowl, cover with towel, and set in a warm place to rise until double in bulk, about 1 hour.
Lightly oil the muffin pan. Punch down dough and form dough into 1-inch balls. Place 3 balls in each muffin tin. Fill muffin pan, cover with towel, and allow to rise an additional 1/2 hour.
Preheat oven to 425 degrees F.
Brush with remaining melted butter. Bake in preheated oven for 10 to 15 minutes, until golden brown.
Dinner Rolls
1 (1/4-ounce) package active dry yeast
3/4 cup water water (98 to 105 degrees F)
2 1/2 cups plus 1/2 to 1 cup prepared biscuit mix
1 tablespoon sugar
1/4 cup (1/2 stick) melted butter
Directions
Preheat oven to 400 degrees F.
Dissolve the yeast in the water. Put the 2 1/2 cups of biscuit mix in a large bowl; stir in the sugar. Add the yeast mixture, stirring vigorously. Sprinkle the work surface generously with the remaining 1/2 to 1 cup biscuit mix.
Turn the dough out onto the surface and knead well, 15 to 20 times. Shape the dough as desired. (I shape heaping tablespoons of dough into balls). Place on a lightly greased baking sheet, cover with a damp cloth, and let rise in a warm place for 1 hour.
Just before putting into oven, brush rolls with melted butter. Bake for 12 to 15 minutes, or until golden brown. Brush the rolls again with melted butter while they're hot.
Beachbody coach
coach kacyleonce
kutekacy@live.com
3/4 cup water water (98 to 105 degrees F)
2 1/2 cups plus 1/2 to 1 cup prepared biscuit mix
1 tablespoon sugar
1/4 cup (1/2 stick) melted butter
Directions
Preheat oven to 400 degrees F.
Dissolve the yeast in the water. Put the 2 1/2 cups of biscuit mix in a large bowl; stir in the sugar. Add the yeast mixture, stirring vigorously. Sprinkle the work surface generously with the remaining 1/2 to 1 cup biscuit mix.
Turn the dough out onto the surface and knead well, 15 to 20 times. Shape the dough as desired. (I shape heaping tablespoons of dough into balls). Place on a lightly greased baking sheet, cover with a damp cloth, and let rise in a warm place for 1 hour.
Just before putting into oven, brush rolls with melted butter. Bake for 12 to 15 minutes, or until golden brown. Brush the rolls again with melted butter while they're hot.
Beachbody coach
coach kacyleonce
kutekacy@live.com
Change what you are today..
Unless you change what you are, you will always have what you got.
Jim Rohn
Change is one of the hardest things alot of us individuals fear. It is hard to change something you are use too. How can you go from living your life one way to suddenly changing it to something very different from what you did.
But guess what!! Change does not have to be difficult. Change is good. When you accept change and the changes in your life, you then understand its meaning and importance.
I had to change everything about me to be happy and to get fit. I had to change my diet, my daily routines, my way of thinking and bad habits to become the best I could be.
Making changes can have a lifetime impact on you and the person you can be. You can stand around and do nothing or you can stand up, stand tall and do something different today. Don't wait for tomorrow to make a difference in your life, but do it today. Do it today, because tomorrow never comes.
Life is about growing, learning, training and being the best you can be. Don't let the fear of changing hold you back from the best you can be.
Beachbody coach
coach kacyleonce
kutekacy@live.com
Jim Rohn
Change is one of the hardest things alot of us individuals fear. It is hard to change something you are use too. How can you go from living your life one way to suddenly changing it to something very different from what you did.
But guess what!! Change does not have to be difficult. Change is good. When you accept change and the changes in your life, you then understand its meaning and importance.
I had to change everything about me to be happy and to get fit. I had to change my diet, my daily routines, my way of thinking and bad habits to become the best I could be.
Making changes can have a lifetime impact on you and the person you can be. You can stand around and do nothing or you can stand up, stand tall and do something different today. Don't wait for tomorrow to make a difference in your life, but do it today. Do it today, because tomorrow never comes.
Life is about growing, learning, training and being the best you can be. Don't let the fear of changing hold you back from the best you can be.
Beachbody coach
coach kacyleonce
kutekacy@live.com
Thursday, July 25, 2013
Keeping it positive
Negative thoughts can really impact the way we think, act and behave. It is very important to think positive at all times. There will be situations or events that can cause you to be negative but having a bit of positivity in you life can do wonders for you.
When I am negative I try to think of thoughts that will help me be positive. Having those thoughts really turns your negativity to positivity.
One thing you can do is every morning you wake up look in the mirror and say something good about yourself, then say I am beautiful and smart and no one can bring me down and nothing will change the way I feel today. Feeling confident is one way to help you stay positive in your day.
Wake up today and say I will be positive no matter what. It is so hard being positive, but if you have the right attitude towards it, then it will happen. It is a matter of choice.
Challenge yourself. Everyday is a new day take a challenge and challenge yourself. Get in there and try something new.
Don't be a victim but instead be a victor. You don't want to be a victim. You want to be the one to rise above and stand tall.
Always dream Big. This is something I try to do each day. Dream big. If you want something and you dream it, you will work towards accomplishing it.
When I am negative I try to think of thoughts that will help me be positive. Having those thoughts really turns your negativity to positivity.
One thing you can do is every morning you wake up look in the mirror and say something good about yourself, then say I am beautiful and smart and no one can bring me down and nothing will change the way I feel today. Feeling confident is one way to help you stay positive in your day.
Wake up today and say I will be positive no matter what. It is so hard being positive, but if you have the right attitude towards it, then it will happen. It is a matter of choice.
Challenge yourself. Everyday is a new day take a challenge and challenge yourself. Get in there and try something new.
Don't be a victim but instead be a victor. You don't want to be a victim. You want to be the one to rise above and stand tall.
Always dream Big. This is something I try to do each day. Dream big. If you want something and you dream it, you will work towards accomplishing it.
Finding time to workout even when you have no time.
So often you would hear individuals say they do not have time to workout. They complain about all the things they got going on which eliminates time for working out. But guess what? There is always time to workout.
STOP the excuses and just go work out. There is so much you can accomplish within 10 minutes. We all have 10 minutes in our day to exercise. You do not need to workout for and hour or more each day to feel like you are exercising. Any amount of time you dedicate to workout calls for something. Go on a jog, or a run, or a walk. Do some sit ups, some squats, push ups, leg raises or a short workout from a workout DVD. There is even youtube videos that allow for that if you are unable to do workout DVD's.
It is so important to elevate your heart rate and to elevate your metabolism.
Working out for 10 minutes will not help you lose weight if you are not eating healthy. It is not to help you decrease in size but to get your heart rate pumping. Instead of wasting time being a couch potato get up and do some work. If you don't wanna get all sweaty and sticky just do some walking or slight jogging or maybe some squats and sit ups and those small things.
Even if you feel like you have no time in your day, try walking up the stairs instead of taking an elevator. Try walking to your destination instead of driving everywhere. Explore and try to do more that requires you physically.
STOP the excuses and just go work out. There is so much you can accomplish within 10 minutes. We all have 10 minutes in our day to exercise. You do not need to workout for and hour or more each day to feel like you are exercising. Any amount of time you dedicate to workout calls for something. Go on a jog, or a run, or a walk. Do some sit ups, some squats, push ups, leg raises or a short workout from a workout DVD. There is even youtube videos that allow for that if you are unable to do workout DVD's.
It is so important to elevate your heart rate and to elevate your metabolism.
Working out for 10 minutes will not help you lose weight if you are not eating healthy. It is not to help you decrease in size but to get your heart rate pumping. Instead of wasting time being a couch potato get up and do some work. If you don't wanna get all sweaty and sticky just do some walking or slight jogging or maybe some squats and sit ups and those small things.
Even if you feel like you have no time in your day, try walking up the stairs instead of taking an elevator. Try walking to your destination instead of driving everywhere. Explore and try to do more that requires you physically.
Feeling ill. Workout or not to work out
Any time we get ill, we are faced with making a choice on weather or not we want to work out or sit in.
It is very important to understand, when you are ill the body needs rest. Your body needs every bit of energy to help you overcome an illness.
For instance when you are suffering with a cold you should not be worrying about working out. You should be focused on getting your body healed up and getting plenty of rest.
Often times most individuals always say that sweat helps you heal up an illness. FALSE. Sweat does not heal you up. It is a misconception.
You need to save your energy to fight off the virus.
Working out is great and everyone need to find time to do it. But you should not strain your body when you are ill by trying to workout. You should be resting and let your body heal up.
When ill, get rest!!
Beachbody coach
coach kacyleonce
kutekacy@live.com
It is very important to understand, when you are ill the body needs rest. Your body needs every bit of energy to help you overcome an illness.
For instance when you are suffering with a cold you should not be worrying about working out. You should be focused on getting your body healed up and getting plenty of rest.
Often times most individuals always say that sweat helps you heal up an illness. FALSE. Sweat does not heal you up. It is a misconception.
You need to save your energy to fight off the virus.
Working out is great and everyone need to find time to do it. But you should not strain your body when you are ill by trying to workout. You should be resting and let your body heal up.
When ill, get rest!!
Beachbody coach
coach kacyleonce
kutekacy@live.com
Wednesday, July 24, 2013
Life Changes.
Over the past few years I have come to realise that there are so many things that throws us off the edge. So many factors that contribute to our weight gain or drastic weight loss. So many pressures from our everyday life that causes our emotional eating or emotional distress.
Life is a bundle of joy but at the same time a bundle of hurt, pain, mistreat, lies and so much.
Learning how to control the things that goes on in our everyday life is very important. It is very important to learn how to handle stress, or to take a bad situation and turn it into a positive one. We need to understand how emotional eating can have a lasting effect on us. When you use food to help control all the negative things that happens in your life, this will be the answer you choose for everything wrong going on in your life. When you start turning to food for everything as time goes it will be your solution to everything causing your weight gain. Before you know it you will be bigger than you were and will never be truly happy because you never did something to comfort you and help control the negativity but instead used food as a solution.
Life will always be hard. Things will go wrong. You will lose your head. Learn how to channel those emotions that come along the way. Find something helpful to help you. I use fitness. Find what works for you. A healthy life equals a healthy life style.
Beachbody coach
coach kacyleonce
kutekacy@live.com
Life is a bundle of joy but at the same time a bundle of hurt, pain, mistreat, lies and so much.
Learning how to control the things that goes on in our everyday life is very important. It is very important to learn how to handle stress, or to take a bad situation and turn it into a positive one. We need to understand how emotional eating can have a lasting effect on us. When you use food to help control all the negative things that happens in your life, this will be the answer you choose for everything wrong going on in your life. When you start turning to food for everything as time goes it will be your solution to everything causing your weight gain. Before you know it you will be bigger than you were and will never be truly happy because you never did something to comfort you and help control the negativity but instead used food as a solution.
Life will always be hard. Things will go wrong. You will lose your head. Learn how to channel those emotions that come along the way. Find something helpful to help you. I use fitness. Find what works for you. A healthy life equals a healthy life style.
Beachbody coach
coach kacyleonce
kutekacy@live.com
Take control of your life!
If you've got problems, then health and fitness are the solutions. There is no better drug or cure for stress, frustration or what ever it is that fitness can't help you with. Exercise and a healthy diet are some of the most rewarding ways to turn your life around. Studies has also proven this to be true. When I am frustrated or hurting or sad I workout. It seems to help me out better than anything else out there. It is my healthy drug.Even when I am feeling fat workout makes me feel so much better. Health and fitness is not only about losing weight, losing inches, building muscles or toning up. It is also about creating a healthy lifestyle for you and your family and those around you. It is brings you joy, enthusiasm, optimism and gives you so much energy to explore all there is to explore in this world. It just gives you a confidence that is so strong. As
your fitness improves, so does your life. Control your health and you
control your destiny.
Beachbody coach
coach kacyleonce
kutekacy@live.com
Beachbody coach
coach kacyleonce
kutekacy@live.com
The beginning of my new workout program
Today I started my new workout Chalene Extreme. It is very different form all the other workouts I have done. It is weights and it is at a slower paste, not fast. Going at a slow paste makes you feel the burn faster and longer. What I have also realise is that when you are doing weights the time goes by so quick. It is nothing compared to doing a cardio workout and the time seems to go by so slow. I love cardio. I focused on just cardio for about an entire year and everyday I woke up I did not want to do it. But I did it regardless because I feel so horrible if I do not workout. But when I do cardio the timer seems to be so slow. Sometimes I would look, then say wow still a half hour to go.
But although it is only day one I love it already. It seems to make me work hard and feel the burn. Most importantly makes me sweat. Yep that's all. Chalene Extreme is a wonderful workout all about weights.
But although it is only day one I love it already. It seems to make me work hard and feel the burn. Most importantly makes me sweat. Yep that's all. Chalene Extreme is a wonderful workout all about weights.
Tuesday, July 23, 2013
There is nothing that can hold you back unless if you let it
Let's get serious life is hard. Life gets crazy.
In life you get hurt.
You go through experiences that help you to become a better person or will make you the worst person ever.
Let the experiences you learn teach you something. Something that will help you and benefit you. Let your experiences change you for the better and help you to improve on your weaknesses.
I've never been successful at anything I've done in life. Everything I started I seem to fail or quit before even giving it anything or a chance. It seems like this is how I was living life and the path that I was taking in my life. Then after I had my daughter it just made me think. Is this what I want her to learn, to quit everything she does.
It is hard because everyone always points out your failures. The constant nag about your failures do set you back. Do make you feel like a failure. It makes you want to quit. You have to be strong to survive in life and I am learning that every day.
I'm thinking of life and where I want to be. What I want in life. I'm I always going to quit or keep going.
I know the answers to those. I am not going to quit. I am going to keep going and give my everything in all I do. When the world say I can't I will show them I can.
It is no longer about listening to others and letting them drag you down but instead it is about being the best you can in life and moving forward. Taking a bigger step everyday and accepting changes in your life. Change is hard but change is good.
In life you get hurt.
You go through experiences that help you to become a better person or will make you the worst person ever.
Let the experiences you learn teach you something. Something that will help you and benefit you. Let your experiences change you for the better and help you to improve on your weaknesses.
I've never been successful at anything I've done in life. Everything I started I seem to fail or quit before even giving it anything or a chance. It seems like this is how I was living life and the path that I was taking in my life. Then after I had my daughter it just made me think. Is this what I want her to learn, to quit everything she does.
It is hard because everyone always points out your failures. The constant nag about your failures do set you back. Do make you feel like a failure. It makes you want to quit. You have to be strong to survive in life and I am learning that every day.
I'm thinking of life and where I want to be. What I want in life. I'm I always going to quit or keep going.
I know the answers to those. I am not going to quit. I am going to keep going and give my everything in all I do. When the world say I can't I will show them I can.
It is no longer about listening to others and letting them drag you down but instead it is about being the best you can in life and moving forward. Taking a bigger step everyday and accepting changes in your life. Change is hard but change is good.
Excuses !! They hold us back in life. No more excuses
If it is important to you
You will Find A Way
If not You'll Find An Excuse
What is important to you?
What are your goals?
What do you want/expect in this life?
Are you taking all the things you learn and applying it to your daily life?
Is fitness important to you? Is your health important to you?
Is your health more important to you or important to those around you or important to all of you?
Are you happy?
Are you comfortable?
Do you take time to think about the next step from here?
There are so many questions you need to ask yourself when moving forward in life, with what ever it is you are persueing. Every journey we go through in life we live and we learn. Learning entails making corrections and making changes in your life for the better and not worse.
Take a look at yourself, your life and make a commitment. Change what needs to be changed. Focus and decide where you want to go from there.
You will Find A Way
If not You'll Find An Excuse
What is important to you?
What are your goals?
What do you want/expect in this life?
Are you taking all the things you learn and applying it to your daily life?
Is fitness important to you? Is your health important to you?
Is your health more important to you or important to those around you or important to all of you?
Are you happy?
Are you comfortable?
Do you take time to think about the next step from here?
There are so many questions you need to ask yourself when moving forward in life, with what ever it is you are persueing. Every journey we go through in life we live and we learn. Learning entails making corrections and making changes in your life for the better and not worse.
Take a look at yourself, your life and make a commitment. Change what needs to be changed. Focus and decide where you want to go from there.
Yummy Tasty Dinner Recipes
Marinate 6oz total of two of the following
tuna, halibut, shrimp, or scallops
in 1 Tbsp light soy sauce and
1 tsp sesame oil for 10 minutes.
Grill to desired doneness.
Top fish with 1/2 chopped tomato
minced shallots
2 Tbsp sesame seeds and lemon
Serve with 1 cup of steamed broccoli topped with 1 Tbsp silvered almonds
Beef it Up and mushrooms (489 calories)
Grill or broil 5 oz lean steak, like filet mignon or shoulder
seasoned with a sprinkle of salt and pepper
for about 4 minutes on each side or until desired doneness
Coat a large skillet with 1 tsp olive oil and a few sprays of cooking spray
add 1 small chopped shallot or onion
Then add 2 cups raw sliced mushrooms, any variety
Add a little spray on top, turn, toss when they start to brown
Add 1 Tbsp vegetable or chicken stock
cover and simmer at medium heat for about 5 minutes.
Serve with cucumber, radishes, and pepper strips dipped into
2 Tbsp Russian dressing.
Mediterranean Salmon (501 calories)
Place a 5 oz salmon fillet in a baking dish and top with
1 Tbsp fresh lemon juice
1 tsp olive oil
2 tsp capers
and 3 sliced Greek olives
Baked at 375 degrees until salmon is cooked through.
Serve with a large steamed artichoke and a chopped tomato saladcomposed of
1 large beef steak tomato and 1/2 of a sweet white onion topped with
balsamic vinegar
Buffalo Chicken Tenders (486 calories)
Marinate 5 oz of boneless skinless chicken breast tenderloins in hot sauce
(Tabasco or Franks Red Hot are both good)
for about 30-60 minutes
Cook chicken in a non stick skillet with
2 tsp olive oil until cooked through.
Serve with celery sticks, sliced red pepper and
2 Tbsp of blue cheese dressing.
Make a tossed green salad with 1-2 Tbsp light vinaigrette on the side
Beef and Broccoli Stir Fry (492 calories)
Coat a non stick skillet with cooking sprayand saute
5oz lean slice sirloin steak until cooked through
then remove and set aside
Add 1 cup of broccoli florets
1/2 cup sliced red onion and
1 cup chopped red cabbage to the pan.
Cook vegetables over medium heat until soft
stirring often about 15 minutes
Return the steak to the pan adding
2 tsp sesame oil
1 Tbsp reduced sodium soy sauce and
1 Tbsp fresh lime juice.
Serve with a tossed green salad topped with
1 Tbsp reduced calorie salad dressing
Almond Crusted Flounder (496 calories)
Pre heat oven to 375 degrees.
In a food processor or blender finely chopped
1oz raw unsalted almonds until they have the texture of fine sand
Place a 5oz flounder fillet in an oven proof casserole and top with
1 tsplive oil
a pinch of salt and pepper and the ground almonds
Bake for 10 minutes or until almonds cooked through
then broil for 1-2 minutesto allow the top of the fish to become crusty.
Meanwhile in a non stick skillet coated with cooking spray
make a large vegetable stir fry using 1 sliced red pepper
1/2 sliced red onion
and 8 quartered mushrooms.
Season fish with fresh lemon and serve with warm vegetables stir fry
Baby Lamb Chops with Sauteed Spinach Almondine (494 calories)
Season 8oz lean baby chops (this measurements is with the bone in; there should be about 4-5oz of meat off the bone) with sea salt and pepper
Grill or broil the chops on both sides until desired degree of doneness is achieved.
Serve chops with 2 cups of spinach sauteed with 1-1/2 tsp olive oil
1 1/2 Tbsp slivered almonds and
2 Tbsp chicken broth
Italian Chicken Meatballs (496 calories)
Coat a skillet with olive oil cooking spray.
Add 1/2 chopped onion, celery, carrot and cook until soften.
Remove veggies and add meatballs formed from 4oz ground chicken breast and
1/4 cup onion.
Brown on each side, then add veggies and
1/4 cup marinara sauce
Cover and simmer for 10 minutes.
Serve over steamed broccoli or asparagus
Burger Time (501 calories)
Mix 4 1/2oz lean turkey, chicken or beef with
1/4 cup chopped onion and a dash of salt and pepper.
Add 1 tsp Worcestershire sauce and
1/2 tsp Dijon mustard.
Grill or broil 4 minutes on each side or until cooked to desired degree of doneness
Serve with 1 sliced tomato , onion, pickle
2 Tbsp Ketchup and
1 tsp Dijon mustard
Serve with chopped salad of lettuce, cucumbers
1/4 avocado, tomato, onion and 1 tsp olive oil
Monday, July 22, 2013
Lunch Recipes
Make a hamburger with 5oz lean ground sirloin
Grill or broil to desired degree of doneness
Serve with a side salad composed of
2-3 cups baby spinach leaves (or other dark green lettuce)
based with 2 Tbsp silvered almonds
Dress with 1 tsp olive oil and fresh lemon juice
Salmon Asparagus Salad (392 calories)
Mix 5oz canned or poached salmon with
2 tsp olive oil and
2 tsp fresh lemon juice
Season to taste with sea salt and fresh black pepper
Serve salmon salad over steamed asparagus spears with
1 slice light whole grain toast
California Chicken and Avocado Platter (413 calories)
On a large dinner plate arrange a bed of dark greens
4oz sliced grilled chicken breast
1/3 of a sliced avocado
1/2 sliced plum tomato
1 Tbsp toasted pine nuts
and 5 black olives
Season with a pinch of sea salt and fresh lemon juice
Chef Salad (406 calories)
In a large salad bowl
prepare a chef salad with 3 cups chopped romaine lettuce
5 halved cherry tomatoes
1/2 of a sliced cucumber
1/2 of a sliced bell pepper
3oz deli turkey
3oz lean roast beef
6 black olives and
2 Tbsp light dressing
Fresh Roasted Turkey Platter (388 calories)
5oz roasted white meat turkey (make at home or buy it prepared)
served warm with 1 cup steamed brussels sprouts and
1/2 of a corn on the cob (or 1/3 cup canned corn niblets)
Zesty Shrimp Salad (405 calories)
Combine 5oz cooked, cleaned shrimp with 2 Tbsp vinaigrette dressing
1/4 cup minced celery and
1/4 cup minced red onion
Toss and season to taste with salt and pepper
Serve over a bed of mixed dark greens and
1/4 of a sliced avocado
Learn these and make a change!
Remember that your goal isn't just about achieving physical fitness;
it is about developing emotional fitness. Often time the most important thing to work on is our emotional fitness. If you do not develop your emotional fitness it can result to emotional eating. We always fall back on our emotional eating when things get tough, or when you are struggling to see results. This is why it is essential to work on your emotional fitness. You can lose all the weight
you want, but unless you have resolved and confronted your emotional
issues, you will never truly be satisfied or content with yourself. This is why, for some people no matter how much weight we lose we will never be truly be happy.
It is very important to try a few things that will help you during your weight loss journey.
Here are a few of these things:
make a list of all the things you must do in order to be healthy—not a list of all the things you want out of life.
Then list all the obstacles that are keeping you from achieving those things. Once it's down on paper, it will keep you more aware and more accountable to yourself. After all, you can't change unless you truly understand how you want to change.
Always remember that a weight loss journey is not only about losing weight but gaining your confidence back, learning how to control emotional eating and learning how to develop emotional fitness. It's also about learning good nutrition and all that comes along with fitness. To be successful it is important to learn and grow. Be the best that you can be.
It is very important to try a few things that will help you during your weight loss journey.
Here are a few of these things:
make a list of all the things you must do in order to be healthy—not a list of all the things you want out of life.
Then list all the obstacles that are keeping you from achieving those things. Once it's down on paper, it will keep you more aware and more accountable to yourself. After all, you can't change unless you truly understand how you want to change.
Always remember that a weight loss journey is not only about losing weight but gaining your confidence back, learning how to control emotional eating and learning how to develop emotional fitness. It's also about learning good nutrition and all that comes along with fitness. To be successful it is important to learn and grow. Be the best that you can be.
Saturday, July 20, 2013
The near end of my insanity asylum journey
Insanity Asylum was great. It was great to go from insanity to insanity asylum volume one and volume two.
The asylum did include weight lifting and an awesome ab workout. Which I plan on doing from here on out. The Ab shredder and Back and 6 pack. These two are so awesome.
Insanity asylum is nohing like insanity. You cannot compare the two. I honestly believe the asylum was more difficult than insanity.
I enjoyed my journey with the asylum it was great. You can't get a better weightloss program than shaun T's weight loss workouts. They are great, high energy, fast paste workouts with the intent to help you lose weight quick and the right way. Not by some crash diet.
My next program is chalene extreme. I wanted to try T25 but I want to do some weights. I also want to do body beast but that's next on my list.
I am very excited to try out chalene extreme and get my weights workout on. I can't wait until the program arrives here and get up and start. This time I need to correct all the error with my diet that I have been doing with the asylum. Nutrition is really important. Just the small unhealthy stuff will through your weight loss off. It threw my weight loss off. So this time I am all in it, giving it 100% and will work hard every day.
Great breakfast recipes to keep you on your journey to good nutrition
In a non stick skillet coated with cooking spray,
make an egg white omlette with 4 egg whites
2 oz minced Canadian Bacon
1/4 cup fresh or sauteed mushrooms
1/4 cup fresh sauteed red onions
1/4 cup steamed chopped broccoli
Serve with 1/2 cup of tomato or vegetable juice
Fiber Up (196 calories)
1 cup high fiber cereal, with 1/2 cup skim milk or almond milk
1/2 cup sliced strawberries
Hearty Morning Oatmeal (297 calories)
Cook 1/4 cup steel cut oats or Irish oats (measured raw) in water, according to the package directions
Once cooked, mis 2 Tbsp slivered almonds and
1/4 cup rice milk into the hot oatmeal
Turkey Avocado Roll Ups (290 calories)
Roll 4 oz deli turkey around 2 1-inch avocado slices
(about 1/3 of a small avocado).
Serve with a sliced green apple
Sunny Eggs (298 calories)
In a non stick skillet coated with cooking spray,
cook 2 whole eggs over medium heat until the whites are cooked through and the yellow is done to your liking about 5-10 minutes
Serve sunny side up eggs with 1/4 of a sliced avocado
a sliced plum tomato and 1 cup of cubed cantaloupe
FIT TIPS!
Do Not Skip Meals
When you skip meals your metabolism slows down and you are not burning calories like you should. your body thinks that you are starving so when you eat again, your body stores away more than usual resulting in more fat.
This is also a result of bad dieting. When you try to live off salads, you are getting no calories or little to no calories which keeps you hungry all day long every day, causing frustration.
If you start working out with an intense workout you need to increase your calorie intake so your metabolism does not slow down. The more intense your workout is, it is very important to get enough to eat so your metabolism does not slow down. Eat good and eat clean.
Stay away from lots of refined carbohydrates. Refined foods such as white bread, pasta and rice are easily broken down by the body because the complex carbohydrates have been taken out of them. This means that your body doesn't have to work very hard in order to digest the nutrition found in these foods, leaving your metabolism at a crawl.
It is important to avoid fatty foods because these do not help you in any way, shape or form. Foods that contain a lot of fat can easily hamper your metabolism
rate. Fat is not as easily digested as some of the other foods that will
slow your metabolism.
When you skip meals your metabolism slows down and you are not burning calories like you should. your body thinks that you are starving so when you eat again, your body stores away more than usual resulting in more fat.
This is also a result of bad dieting. When you try to live off salads, you are getting no calories or little to no calories which keeps you hungry all day long every day, causing frustration.
If you start working out with an intense workout you need to increase your calorie intake so your metabolism does not slow down. The more intense your workout is, it is very important to get enough to eat so your metabolism does not slow down. Eat good and eat clean.
Stay away from lots of refined carbohydrates. Refined foods such as white bread, pasta and rice are easily broken down by the body because the complex carbohydrates have been taken out of them. This means that your body doesn't have to work very hard in order to digest the nutrition found in these foods, leaving your metabolism at a crawl.
Avoid as much sugar as possible. Sugar creates a spike in blood glucose levels and is very quickly absorbed into your system. Both of these scenarios actually assist in the process to slow your metabolism, whether you realize it or not. Avoiding foods with excess sugar in them is the best idea, but consuming them once in awhile won't hamper your weight loss journey in the long run.
It is important to avoid fatty foods because these do not help you in any way, shape or form. Foods that contain a lot of fat can easily hamper your metabolism
rate. Fat is not as easily digested as some of the other foods that will
slow your metabolism.
Friday, July 19, 2013
Weight Loss Challenge group.
When I was 180 pounds I desperately wanted to lose weight but used everything excuse to avoid working out and eating healthy. It took me five months after giving birth to finally say no more excuses. I will put in the time, money, energy and effort.
How many of you are like this. You keep saying tomorrow. Tomorrow I will start. Tomorrow is the day. Then tomorrow comes and you push it back some more.
Want to get healthy? Want to get in the best shape of your life or even just tone up? Want to get rid of that stomach? I know I do!!
JOIN MY CHALLENGE GROUP STARTING JULY 28th.
What is a challenge group??
My challenge group is 30/60/90 days long and it's a place where you can come and get support.
It's a closed online support group that I'm going to provide you with my sample meal plans, my
recipes, my tips, we're all going to be working out together, we're going to replace 1 meal a day with Shakeology, and I'm going to teach you how to make this a lifestyle change and not just a crash diet.
I'm going to teach you how to deal with your cravings for food, how to deal with emotional eating,
how to pre-plan your weeks, how to handle traveling, and also how to make this work with your busy
lifestyle.
Is this still something that you would be interested in?
If you are interested in this then check out the link below and do let me know if you are interested.
https://www.teambeachbody.com/beachbody-challenge?referringRepId=251604
I also have another challenge group which is totally free.
Can't afford a challenge pack?
It is another closed online group, which will be 30 days long, where I will help you with meal preparations, give support, motivate and have daily assignments posted to you everyday.
We will be doing squats, push ups, lunges, crunches and a few more small exercises.
I will be here to support and answer all your questions along the way.
I do have a prize for the person who sticks to it and do the daily requirements for the full 30 days.
P.S If you have a fitness program already you can still join my challenge group.
I am free to answer all your questions
How many of you are like this. You keep saying tomorrow. Tomorrow I will start. Tomorrow is the day. Then tomorrow comes and you push it back some more.
Want to get healthy? Want to get in the best shape of your life or even just tone up? Want to get rid of that stomach? I know I do!!
JOIN MY CHALLENGE GROUP STARTING JULY 28th.
What is a challenge group??
My challenge group is 30/60/90 days long and it's a place where you can come and get support.
It's a closed online support group that I'm going to provide you with my sample meal plans, my
recipes, my tips, we're all going to be working out together, we're going to replace 1 meal a day with Shakeology, and I'm going to teach you how to make this a lifestyle change and not just a crash diet.
I'm going to teach you how to deal with your cravings for food, how to deal with emotional eating,
how to pre-plan your weeks, how to handle traveling, and also how to make this work with your busy
lifestyle.
Is this still something that you would be interested in?
If you are interested in this then check out the link below and do let me know if you are interested.
https://www.teambeachbody.com/beachbody-challenge?referringRepId=251604
I also have another challenge group which is totally free.
Can't afford a challenge pack?
It is another closed online group, which will be 30 days long, where I will help you with meal preparations, give support, motivate and have daily assignments posted to you everyday.
We will be doing squats, push ups, lunges, crunches and a few more small exercises.
I will be here to support and answer all your questions along the way.
I do have a prize for the person who sticks to it and do the daily requirements for the full 30 days.
P.S If you have a fitness program already you can still join my challenge group.
I am free to answer all your questions
Lose Weight the right Way not the Wrong Way.
We all want to lose weight. We want to lose it quick, we want it now. So we turn to unhealthy options. We diet, but we diet wrong. We eat salads all day long everyday with some chicken or fish and drink water. We get hungry and cranky, irritated, frustrated and so much more. The results of bad dieting can lead to an ugly you.
The truth is we can't lose weight in a day or week. You start to see results in the third week but it is not possible to get rid of weight that quick. I have learned and always tell myself you are what you eat. The things you eat results in the amount of weight you gain or hold onto.
It is important to practice or learn good nutrition. Good nutrition is what helps you with your weight loss. If you eat unhealthy you hold onto that fat. Exercising will be a waste of time because you are not eating right. Learn to eat those things that will keep you healthy and make you feel energetic. The things that will help you lose weight not gain weight. At first it will be very difficult. It will be difficult because your body has grown use to all the unhealthy things you eat. Because of this it will be hard to break the habit. But if you are constantly working on eating clean and would stay away (not buy junk) it will become easier with time. What I have noticed is when I buy unhealthy stuff it makes me want to eat it and I do eat it. But every once in a while I give my daughter something unhealthy. So it is all about learning how to control yourself.
The only way to lose weight and keep it off is through exercise and good nutrition. You practice those two things and there is nothing that can stop you from being where you want to be. Trash out all your junk and sugary foods. Get rid of sodas and juices. Stock up on browns, whole grains, greens, fruits, ground turkey, chicken, fish and all those good healthy stuff.
Don't do crash diets. Diets drive you crazy. Just eat clean.
The truth is we can't lose weight in a day or week. You start to see results in the third week but it is not possible to get rid of weight that quick. I have learned and always tell myself you are what you eat. The things you eat results in the amount of weight you gain or hold onto.
It is important to practice or learn good nutrition. Good nutrition is what helps you with your weight loss. If you eat unhealthy you hold onto that fat. Exercising will be a waste of time because you are not eating right. Learn to eat those things that will keep you healthy and make you feel energetic. The things that will help you lose weight not gain weight. At first it will be very difficult. It will be difficult because your body has grown use to all the unhealthy things you eat. Because of this it will be hard to break the habit. But if you are constantly working on eating clean and would stay away (not buy junk) it will become easier with time. What I have noticed is when I buy unhealthy stuff it makes me want to eat it and I do eat it. But every once in a while I give my daughter something unhealthy. So it is all about learning how to control yourself.
The only way to lose weight and keep it off is through exercise and good nutrition. You practice those two things and there is nothing that can stop you from being where you want to be. Trash out all your junk and sugary foods. Get rid of sodas and juices. Stock up on browns, whole grains, greens, fruits, ground turkey, chicken, fish and all those good healthy stuff.
Don't do crash diets. Diets drive you crazy. Just eat clean.
Thursday, July 18, 2013
Working Out So hard and Eating Clean but Nothing is Happening
In situations like these the first thing you need to do is take a look at the things you eat and how often do you eat. It is very important to remember during your weight loss journey that having 5-6 meals a day is better to have than having 3 big meals a day. You also want to make sure that you are not having huge portions when you are eating. It is very important to have fruits and vegetables. More is not always better. If you are not losing weight it is important to examine what you are eating and how much of it you are eating. Have a proper breakfast, good lunch and dinner and in between snacks. Also if you have been eating the same things try something new. The body can easily get use to what you intake of everyday.Confuse it a little.
Another good point is, sometimes after we have lost lots of weight we don't seem to push as hard during our workouts anymore. No matter how much weight you lose, you still wnt to give you workouts 100 percent.
Switch or pump up your workouts. If you have been doing the same workout for quite some time now try something new or pump it up a little. The body easily adjust or get use to something when you do it all the time.
Try something more intense. You can always try a new difficult workout to challenge yourself. Sometimes it is good to challenge yourself with something more intense rather than doing something simple.
Subscribe to:
Posts (Atom)