Keep moving

Yeah, so I haven't updated for awhile.  How is everyone doing with moving?  I'll be honest I've been pretty lazy lately.  There's been a lot of personal things going on (new job, death in the family etc) So I have been kind of lazy haha.  I did workout with Dan today for 45min.  He kicked my butt as usual and added more cardio than usual.  I continue to notice my strength getting better.  Things are getting easier even though he's been trying to making them more difficult.  So I'm excited.
I've only binged once or twice in the past few weeks which is a huge accomplishment for me.
Oh yeah, and I lost 5lbs!  It's not a whole lot...but it's a loss so who cares.

Everyone keep up your awesome work!  Keep moving, keep increasing your time.  Mix things up, try not to do the same thing all the time, you'll get bored.  There is so much out there that can get you moving!

Water

workout today with my trainer- we did 10min on the treadmill, then 2 circuits of whole body push ups, platform step ups, lat pulls, and reverse sit up, then we did a couple laps around the basketball gym for the cool down. I feel really good :)  especially since I'm walking faster, not needing any more "breathers" during the circuits and Dan keeps make the exercises more difficult and I continue to be able to do it! Woo hoo!

Nutrition wise with me lately hasn't been the best.  I don't know how many of you know, or if I've mentioned it before but I have a compulsive emotionally eating disorder.  It's something I've struggled with for several years.  It's finally getting better thanks to therapy- I have only binged once in the past 2 weeks---YAY.  However, besides that, I'm not getting a hold of this eating schedule.  I've gotten down eating in the morning, and sometimes in the afternoon, but lately that's been it, which is just as bad as binge eating.  I keep trying, baby steps here.

So my "tip" today- when you drink water, if you can, drink it ice cold.  When you drink ice cold water, your body has to burn calories to warm it up.  Drink 8-10glasses of ice cold water and you can burn an extra 100 calories a week.  Every little bit helps!

How has everyone done with the moving just a little every day?  For those of you who weren't doing anything, are you moving a little bit every day?  For those of you did move, did you increase your time a little?  Even 5 min?  Let's up it to 10!!!  Park farther away from store doors and work, get up and move during tv commercials, walk your dog if it's usually someone else who does it.  Anything works!  Good luck!  Let me know how things go!!!!!

Breakfast---and a challenge

So I missed an entry yesterday, oops haha.  So yesterday I just did basic walking for my workout.  Today I was at the gym with Dan (my trainer).  We did a little bit of everything today, warm-up, squats, one legged squats, push ups, lat pulls, resistance cords stuff, backwards crunches, step ups, and cool down.  It definitely felt good, of course my legs are very sore from all the squats lol.  Dan says my strength, and stamina are seriously improving, and my back is getting a lot better.  Although he gave me the goal of 10lbs down by the end of June...if that's the case I'll definitely lose what I wanted by the beginning of August.  He thinks I can probably blow the 10 out of the water though, so lets hope :)

So "tip" for the day-  Who hasn't heard the cliche "Breakfast is the most important meal of the day."  uugghh I hated hearing that, I always hated eating breakfast.  But here's the thing, breakfast gets your metabolism going.  It helps give you energy after you've been sleeping/resting and gives you the energy you need to get through the day (including work outs!!!)  In my attempts to getting on an eating schedule, my first step is breakfast.  I have definitely noticed an increase in energy on the days that I eat breakfast.  It may not seem like a big deal, but just grabbing a banana on your way out the door will make the rest of your day a lot better.


So here it is-my challenge for all you to work on this week- get up and move!  When I first was meeting with my trainer, before we did any workouts and just had check ins, that was my goal.  To do SOMETHING everyday, and then increase that something slowly.  Even if you start at just 5min.  If that's 5min more than what you do now, then that's the start you need.  If you already do 20min a day, go for 25 min.  So just get up and start moving, and if you already move, move just a little bit more!  I'd love to hear how it goes for everyone!  We're all in this together!!! :)

Cutting Soda

So I canceled my workout with my trainer today because I went to DelGrosso's with a friend instead, but no worries, I got a workout in before I left and of course walking around the park. It was a beautiful day and nice to spend it outside.

So my "tip" for today is about soda.  As I stated yesterday, 3500 calories equals 1lb.  If drink 2 20oz bottles of soda a day, you are consuming an extra 5.250 calories approximately.  (1 bottle has 2.5 servings in it)  If you eliminate soda from your diet, you can basically cut out a pound and a half almost of extra calories a week!  At the very least, switch to diet sodas.  I am trying to to cut it out completely but I'm taking steps towards it (that it really the key to everything, if you try to do everything at once, you're more likely to feel deprived and go back.)  My first step was just switching from regular to diet.  If that's too much for a step, start by doing half and half, half regular half diet and work your way to all diet.  My next step is going to the flavored carbonated water (I don't remember what they actually call it)  but anyways, it will give you the carbonation feeling and fizzy feeling without it being soda.

Starting

So I decided I wanted to blog everything for this journey.  I already log everything on my own, but putting everything into a blog though takes it to a whole new level of accountability.  Also, I've heard from many people in my life that they need to take these steps and journey as well, so I thought posting what's going on with me will help with support, and I can share things I learn from my trainer and when I see a nutritionist.  I'm not posting my specific weight, but I'll post goals and accomplishments. 

So the first thing I want to talk about in this blog, is the importance of understanding Nutrition Facts Labels.  If you don't understand what the information is telling you, then it's not going to do you any good. 

 

1. So the first thing you want to look at is the serving size.  This is important because a lot of them times, our portion sizes are really much larger than intended.  All the information on the nutrition labels are based on the serving size stated.

2. Calories and Calories from fat- obviously you want things lower in calories.  You should talk to your doctor or another nutritionist for the specific amount of calories you should consume a day.  3500 calories equals 1lb.  You want to opt for more out than in.  Your goal is for the calories from fat to be less than 30% of the amount of calories in the serving.  For the label above it has 155 calories, and 93 of them are from fat.  That's 60% from fat, you definitely want to aim lower.

3. Other fat- shoot for less than 3grams of Saturated Fat and 0grams of Trans Fat

4.  Carbohydrates- One serving of carbs is considered to be about 15grams.  You shouldn't have more than 2-3 servings (30-45grams) of carbs with each meal.  

5. Other information- You also want to look at Fiber and Protein amounts...both of which will make you feel fuller and less likely to eat before your next snack/meal (it is recommended to break up meals into 3 regular meals a day and 2 small snacks in between)  

6. Percentage- Anything with 0-5% of something is low in that nutrient, anything more than 20% is high

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So, I workout with my trainer tomorrow.  I told him to step up the butt kicking several notches this week to make up for the lack of workouts the past week.  

My first posted goal is that I want to be down about 15-20lbs when I go to the doctor next at the beginning of August than I was last time I saw him.

WE CAN DO THIS EVERYONE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!