Bleh

I've been horrible! I just have not been able to find time to go to the gym. I know I need to. I know I want to. I just can't seem to squeeze it in anywhere. :( If I figure it out, I'll let you know. I'm still determined to reach my goals, this year has just not been the year to do it. My co-worker at work thinks I should just give up with the holidays coming and start over at the new year. Tempting. . . But I'm still going to try and at least eat well. lol I don't want to gain too much weight back.

I came across this article that says the "best" fast food things to eat after a workout. They only show the calorie/carb/protein content. All the carb levels are higher then the protein level. So I guess they're ok if you're not being super strict. I'm curious what the fat content of each of those things are.

Here's the link to it:

http://shine.yahoo.com/channel/food/11-best-fast-food-post-workout-snacks-under-200-calories-2402237/

I don't think I'll be taking this article as permission to eat these things after a workout. MAYBE the Wendy's chili. Definitely not the McNuggets. The grease in those alone would make me feel super icky after a workout.

Maybe after this next move my family and I make I'll be able to get back into training like I was when living with my parents before. *Cross fingers!*

I don't really NEED that enchilada. . .

So, in recent months. . . ok ok. . .pretty much this whole stinkin' year, I've totally slacked off. I'd like to blame work stress, personal life stress and a whole slew of other excuses, but really it comes down to my priorities changed and I got lazy and distracted.

BUT! That's all changing. I have gotten back into the routine of daily gym excursions. I've started taking the kids in the evenings after work as well. Surprisingly, they've really missed going. Go figure!

I've also taken stock of what motivates me to go to the gym. Before, when I was doing so well, it was because I was SO focused on the end result. A lot of things happened last year that completely distracted me from that goal, and made me change the reasons I was telling myself I was going. That also led to the beginning of my slacking off. So. I have re-evaluated what went wrong and I'm back on track.

I've also made a list of things I tell myself, remind me why it is completely worth taking the time to take care of myself, why I am worth taking time for, and why I'm doing this for myself and not for anyone else.

- I don't need to be found, rescued or taken care of.
- I am strong, confident and independent.
- I am fearless and unstoppable.
- I am not breakable, nor will I be broken.
- I know who I am and what I want.
- My self confidence comes not from a bloated sense of superiority. It comes from knowing I CAN and WILL make things happen for myself.
- I am not satisfied with less then the best. The best is what I EARN.
  (And therefore deserve.)
- I see the world how I want to. I see the good.
 (I acknowledge the bad, but choose to be happy anyway.)
-I am creative, I have talents. I love to learn new things, take risks and learn from mistakes.
-I make sure I excel at what I do.
- I push the envelope, explore outside the box, take chances, plan big and reach high.
- I love color, life and things that sparkle.
- I am an old soul with energy to burn.
- I believe in fairytales. I believe in love. I believe in creating my own happily ever after.
- I am easy going, impulsive and instinctual.
- I love to plan. I love to dream. I love to do both BIG.
- I have trials and tests, but I have faith and I learn.
- I am the ends of every spectrum, every extreme seems to exist inside of me.
- I am a fighter, a survivor, a try-er and a DO-er.

AND

I don't give up.

Finally Some Before Pics. . . .

I asked my friend Leslie to take some before pictures of me, because I didn't want to have some depressing, badly lit awful pictures of me. :) I don't have negative perceptions of my body as it is now. I like who I am and have every bit of confidence in who I am. I did not want awful, depressing looking before pictures that would give a negative impression of who I know I am. I think, to be successful in any goal in life, not just in training, you have to have confidence in yourself and truly believe that you WILL achieve every goal you set for yourself. I wanted my pictures to reflect that.

These were taken clear back in January. I think towards the end of that month. I can't remember. I can't even believe it's May already! Time has completely lost all meaning to me this year, it's gone so fast!

I haven't made much progess since these were taken. Good ol' life has just gotten away from me and my training goals were put on hold again for the last few months. But. I'm back at it, no worries! :D This week has been amazing. I'll post more on that later.

Update

So this has been a pretty exciting week for me. I did the jump start portion of my new nutrition plan and I revved up my workouts. It's paid off! Between Tuesday and today I've dropped 5 pounds. LOVE IT! :)

So for the jump start, you can eat as much protein and raw veggies as you want, with a fruit around 10 and 2, to keep the blood sugar level. You're taking out carbs a LOT with this, so it's important to get that from the fruit. Now that I'm done with that part, I'm starting the 75/25 part. 75% protein, 25% carbs. I have this chart that my nutritionist gave me that breaks it down for me. Otherwise I'd be so lost. lol!

As for training, I've upped my minutes doing cardio from 20 to 25. I really focused in on working 3 muscle groups everyday. This week I did my biceps, triceps and shoulders. My shoulders are fairly weak, so I really need to work on them. With biceps, I hold a 20lb weight in each hand. Sets of 15. Triceps I've got a 15lb weight and do sets of 20, and shoulders I started with a 10lb weight doing sets of 12. Repeat that 3 times. Then I head over to do core. 50 forward, 50 right and 50 left oblique crunches with a 10lb weight.

Then it's off for stretching! I do that in the sauna. There's these 3 guys that are in there everyday the same time I am. They are hilarious. They call me their ray of sunshine. They crack me up! It feels so good to stretch in there, in the heat. Love it.

Today was swim day Friday. I got 25 laps into 30 minutes. That rocked my world! I shattered my previous record of 18 laps. (I count one lap as back and forth across the pool.) I'm going to shoot for 27 laps next week. ;) I was so tired at the end, but it felt so good!

So did the hot tub after. Ahhhhhh!

I talked with my photog friend Leslie, and she is going to help me with my before and after pictures. I'll post my thoughts on that later. lol!

Have a great day!

Ab Toning

Here is an article I found about different ways to work the ab muscles to get the best results. And it's not even crunches!

1) Go on an abs spree
Grouping all your ab exercises together can deliver better results than switching back and forth between various body parts, according to Nicole Stewart, apilates instructor in Los Angeles. Working your abs to the "burning" point delivers a sizzling stomach.

2) Feast on a little fat!
A smidge of fat in your diet can actually help your midsection get svelte. Studies suggest that foods rich in monounsaturated fats—including olive oil, nuts, seeds and avocado—can help prevent the accumulation of unwelcome tummy fat. See 8 superfoods that combat fat.

3) Try teamwork
Toning up and slimming down doesn't need to be a solitary pursuit. Grab a pal for this exercise: Lie on the floor with your legs straight up in the air, says Akin Williams, a group fitness instructor at Equinox Fitness Clubs in New York City, who created this move. Ask a buddy to command you to bring your legs up and down randomly (saying, for example, "Right leg down, left leg up" and "Both legs up") every few seconds. Use your ab muscles to follow her directions, keeping your lower back pressed into the floor. Do this for three or four 20- to 60-second sets, resting 1 minute between each set. Then switch and you be the leader. These random commands trigger a rapid contraction of your muscles, tiring the more easily sculpted areas of your abs, so "you see better results in less time," says Pete McCall, an exercise physiologist in San Diego for the American Council on Exercise. Hey, what are friends for?

4) Tone abs while you burn fat
Heart-pumping activity triggers your body to convert abdominal fat to fuel, research shows. Aim to do 30 minutes or more most days. Squeeze even more belly benefits from your stint on the treadmill by ramping up the incline, or relying on your core muscles to keep you upright on the elliptical (grip the handlebars, but don't use them to support you!) to engage your core, says Joanna Stahl, group fitness instructor at Equinox Fitness Clubs in New York City. 

5) Try the Dragonfly
Start on all fours, a weight in each hand. Extend left leg behind you in line with body; extend right arm out to side at shoulder level. Keeping left leg lifted, curl weight toward chest (see the move). Straighten arm for one rep. Do 12 reps. Switch sides; repeat. 

6) Find your balance
A great way to tighten and tone your core? Give yourself a stay-steady challenge. "Strength moves requiring balance work the tough-to-reach transverse abdominis more effectively than traditional ab toners do," says Robert Sherman, a trainer in Rockville, Maryland. Use a folded bath towel, a BOSU or a pair of balance pods to make it hard to find your footing for this move, called the Lunge-Up: With left foot on pod or towel, lower into lunge, knee over ankle, thigh parallel to ground, right knee bent with heel raised, hands on hips (see the move). As you straighten left leg, push off ball of right foot, bringing right thigh in front and parallel to ground, balancing on pod. Slowly return to start. Do 12 reps. Switch legs; repeat. 

5) Bend those knees
Add a tummy-toning balance challenge to traditional squats by doing them on one leg, as Roxy pro surfer Kassia Meador swears by. Do two sets of 12 reps on alternate days for abs that make waves. 

6) Do the ab-up
A side plank sculpts flat abs fast by focusing on obliques, the muscles that wrap around your middle and hold you in. Lie on left side, resting on left forearm and left hip, knees and feet stacked, right arm at side. Lift left hip into a side plank (see the move). Lower and touch left hip to ground, then lift back up, holding abs in tight, for one rep. Do 20 reps. Switch sides; repeat. 

7) Go bananas!
The fruit contains 422 milligrams of potassium, which helps limit belly-bloating sodium in your body. Talk about peel appeal! Another source: four stalks of celery deliver 416 mg of potassium. 

8) Do bench presses
Extending your arms during the pec-perking exercise causes your ab muscles to contract, toning your abs as well as your arms. Add two sets of 12 reps to your usual routine. 

9) Chill out
Increased levels of cortisol, a stress hormone, can lead to excess stomach fat, research shows. Try delegating work duties, pursue a hobby you find relaxing, whether it's knitting or jewelry making, and make laid-back lunch dates with buddies to lighten your mood—and slim your middle! 

Want more secrets to your strongest, slimmest stomach yet? Try the step-by-step Jump Start plan at Self.com, packed with easy eat-better tips and a workout designed by The Biggest Loser's Jillian Michaels.

Project!!!

I'm so excited. I'm working on designing a cute meal planner sheet and coordinating shopping list template. Hopefully I'll be able to figure out a way to let people download it, if they want. Or I can just email it to people. Either way. I'm pretty excited about this. This is totally the uber-organized/graphic designer coming out! lol

Just Getting Started

Ok, with my new information, I am SO excited to re-start, so to speak. I'm working with ABSolute, and some really awesome women there. The nutritionist totally broke it down and gave me so much information on food, how it works in my body, and what my body actually needs. Which, I had a basic understanding before. What's good, what's bad. Now I know what's really bad, and what I thought was ok actually isn't that ok. So. Here's what I'm doing now.

To start with, to jump start myself on this program and lifestyle change, there is a "cleanse" of sorts. No, not a drink salt water or some other awful concoction and that's it. This is a healthy cleanse. :D For 3-5 days my protein and raw vegetables are unlimited. I had to swear I wouldn't go longer than 4 hours without eating. And to keep it closer to every 2-3 hours. I can eat fruit around 10 and 2, to help keep my blood sugar in balance, so it doesn't dip and cause me to crash and turn to junk food.

To start, for breakfast this morning I cooked up 2 egg whites and 1 whole egg, mixed that with sauteed onion and topped with a little bit of white cheese. SO GOOD. I was eating oatmeal everyday for breakfast, but the protein will be so much more beneficial to me at the gym.

Snacks will be fruit and string cheese for now, until I can go to the store and get more of a variety.

Lunch is mixed greens with lots of turkey and raw veggies mixed in. Dressing is ok, as long as it's not drenching. I need to keep carbs to under 10. So if I look at a dressing, and combine the carb number and the sugar number, it just has to be under 10. Cooked veggies count for more carbs, because they're more broken down than raw veggies and it's easier for the body to absorp the carbs. Makes sense? It's pretty easy. It'd also be easy to get overwhelmed with all the information they threw at me. I'm so glad I had a decent understanding already.

I'm getting weekly Vitamin B12/B6 shots to help keep my energy up, since I'm cutting my carb intake drastically. Those are nice, since my body will absorp what it needs and get rid of what it doesn't. I'm WAY glad I don't mind shots! That medical assisting school has come in handy. We had to practice giving each other shots. I think I got 11 saline shots in one day once. LOL!

I'm so excited about this program, and to have more of an understanding of food and what it does for me and to me.

Here we go on day one!

SOOO excited!

So I met with a nutritionist today. She had a lot of good information, and I learned a lot. It was basic, simple information that seemed like stuff I should already know. But she broked it down awesomely for me.

She also gave me a ton of ideas to cut carbs out. I'm on a 75/25 program. 75% protein, 25% carbs. She gave me tips on cooking I'd never have thought of. Like cauliflower rice. Chop up cauliflower really finely, and steam it. Same texture as rice, but you're getting veggies instead of carbs. GO FIGURE! See? Simple. :)

I'll post more ideas and things I learned later. I'm still processing it a bit. lol

I'm excited to find a whole new way of eating, and being healthy.

HCG.... Worth the risks?

I've got some pretty set in stone opinions about the HCG diet. And this article totally backs up everything I have thought for myself from what I knew about the diet already. Anyone will lose weight only taking in 500 calories a day. The human body NEEDS more than 500 calories a day to be fully nourished and healthy. And since you can't actually train or exercise much since you WILL run the risk of passing out and over doing it, when you lose the weight you will have no muscle tone. So you'll have skin with no where to go, which will only make you even more unhappy about your image. The HCG doesn't actually do anything. It's no more than a placebo with some fairly negative potential side effects.

So is it really worth the risk?

Here is the link for the full article.

http://www.exploreexpandevolve.com/health-wellness/hcg-diet-dangers-is-using-hcg-worth-the-risks/

Back To Basics

Here's an article I found on simple exercises, taking it back to the basics, to help tone you up.

http://health.msn.com/fitness/ultimate-guide-to-winter/slideshow.aspx?cp-documentid=100251080&imageindex=1

Brie's Boot Camp: Week 1, Day 1

I've come to the conclusion that I'm tired of how I feel. So. I'm starting New Year's resolutions a week early! Wahoo!! I was going to start yesterday, but it was my youngest son's 3rd birthday and I was not about to spend $20 on a cake and NOT eat some of it. LOL! (I know, I know. Totally bad justification. But it was a good last hurrah! :) So this morning, I started my own personal boot camp. Here's how it went:

4:59am - Woke up 1 minute before the alarm and DIDN'T fall back asleep. Score one for me!
5-5:30am - Made myself a breakfast of oatmeal with a bit of brown sugar for some flavor, then I cooked 2 egg whites and 1 whole egg, added 1 tablespoon of salsa and rolled them up in a low carb tortilla. Packed that, my turkey wrap for lunch and my little box with trail mix for a snack.
5:30-6:30am - Got myself and the kids ready to go. No small feat!
6:45am - Dropped kids off at daycare and headed to the gym. YAY!
7:00-8:00am - WORKOUT!!!!

For my first workout this week, I did:

3 sets of 20 reps: Biceps, 30lbs
3 sets of 15 reps: Triceps, 15 lbs
50 forward crunches with a 5lb weight
50 right & 50 left oblique crunches with a 5 lb weight
30 minutes cardio - elliptical set to random on a level 3. Went 2.36 miles, burned 456 calories.
Stretches in the sauna for 15 minutes.

FELT GOOD!!!!

And I still made it to work by 8:45. It CAN be done! :) Days like this make me wish I didn't have to sit all day for work! lol

I find that making my lunch and packing my snacks for the day leave no room or excuse for bad eating habits. That's a big thing that helped me a lot last year with my weight loss. It's no surprise to me that when I stopped doing that, I started gaining the weight back. Go figure, eh?

P.S. Here's an article I found that has 50 tips to skip or burn 500 calories a day.

http://health.msn.com/weight-loss/articlepage.aspx?cp-documentid=100250356&gt1=31036

Pop Quiz!

This was a fun little quiz I came across online. Let's test your nutrition IQ. Some of the answers may surprise you. :)

http://food.aol.com/kids-cooking/healthy-choices?icid=main|main|dl3|link3|http%3A%2F%2Ffood.aol.com%2Fkids-cooking%2Fhealthy-choices

New Year's Goals

Ok. Here it is. I'm gonna lay it out now. 2009 started off fantastically for me, training wise. Between February and July, I lost 40 pounds. Between July and now, I gained some back. BOO! So 2010 is going to ROCK. I've laid out several goals for myself.

• Get back into my serious training mode. Daily exercise at the gym (minus Sundays.) And evening workouts as well. I really did enjoy that! I LOVED finally climbing into bed, exhausted enough to fall asleep instantly, knowing that I worked hard and EARNED a good night's sleep.

• Get back into my nutrition routine. This year will involve a more vegetarian based meal plan. I will still eat lean meats like turkey and chicken. Red meat and pork are out for me. (Really pork is out because I just don't like it and this is the perfect excuse to NOT eat it anymore. At all.)

• Involve more stretching time during workouts. The more limber I am, the more I can move and workout each muscle, which will only help burn more calories making each workout more effective. It will also help me tone the areas I want toned.

• Pound-wise, my goal is 60 pounds by June(ish). That breaks down into 10lbs a month, which is 2.5 lbs a week or so. Totally doable while still being healthy.

• Take photos once a month, so I can see the progress I am making. I wish I would have done that this last year.

• Keep blog updated and refreshed. As I find recipes, tips, different workouts, new research, I'll post it all here. :)

I think that's all for now. If I can think of any others, I'll write those down too.

Here's to a FANTASTIC, HEALTHY and ROCKIN' 2010!!!!!!

GAH!!!

Ok, so this is what I deal with on pretty much a daily basis at work.

Seriously people. And of course, that is my desk. This will be changed. If I'm going to make my goals, that needs to go!

Uhhh.....

Cheat days are allowed. Just sayin. :)