Sunday, July 28, 2013

Trying new things

With tomorrow being the start of a new week, I have decided to try something new to help whip me back into shape! A friend of mine back home has been sharing her results of the weight watcher program with me, and I must say, I'm impressed! She was able to lose 9 pounds and an overall 6 inches in just 12 days. If those aren't some awesome results, I don't know what are! It's easy really. She doesn't subscribe to the program or anything like that, she just tracks the food she eats based on the weight watcher 'points.' She shared some links with me and after looking over them, I've decided it can't hurt to try. So I will be starting that tomorrow in conjunction with my weight training program. Also, an update on my leg.... it's still not feeling the greatest, so I will be making another doctor's appointment this week to see what's going on. Hopefully it's nothing too serious that would hinder me from getting in the gym like the last time. Fingers crossed!

Wednesday, July 24, 2013

Your stomach is not a waste basket!

So this is the grocery shopping list the Nutritionist gave me... my problem... I only like the highlighted foods :-/ As you can see, I prefer my meat and potatoes over anything else. I need to eat lots of fruits and veggies, but get tired of eating the same things again and again.

FRUITS                              VEGETABLES             CANNED/DRIED           FROZEN
Apples                                  Artichokes                    apples                              broccoli
Bananas                                Asparagus                     cherries                            carrots
Blueberries                           Avocados                     cranberries                       cauliflower
Grapes                                  Bean Sprouts                pineapple                          Chinese vegetables
Grapefruit                             Bell Peppers                 lite fruit cocktail              corn
Kiwi                                      Broccoli                       peaches                            mixed vegetables
Lemons                                 Brussel Sprouts            pears
Lime                                      Cabbage                      pumpkin
Mangos                                  Carrots
Melons                                   Cauliflower
Nectarines                              Celery                      CANNED VEGETABLES        BEANS
Oranges                                  Corn                         asparagus                                    black eyed peas
Papayas                                  Cucumbers                beets                                           chick peas
Peaches                                   Garlic                       carrots                                         green beans
Pears                                      Green Onions            corn                                            kidney beans
Plums                                    Lettuce                       green beans                                 northern beans
Strawberries                          Mushrooms               peas                                             pinto beans
Watermelon                           Onions                       potatoes
                                               Parsley                      tomatoes
                                               Snow Peas
                                              Sweet Potato

BEEF                         CHICKEN/TURKEY        PORK                   MISC PROTEIN
ground chuck              breast                               boneless chops        luncheon meats
lean burger                 leg                                     lean ham                  eggs
roast                            thigh                                                                 nuts/seeds
sirloin                         turkey bacon
steaks                          turkey sausage
loin roast                    whole chicken
ribs                             wings
roast                            ground turkey

SEAFOOD      CHEESE         DAIRY                     BREAD/STARCH       MISC
catfish               blue                 butter spread            brown rice                    olive oil
crabmeat           feta                  cottage cheese         high fiber cereal
salmon              goat                cream cheese            whole grain bread
sardines            sliced              non fat milk              whole grain pasta
shrimp              sticks               sour cream               tortillas
scallops                                    yogurt

Healthy Snacks

Good Morning all! As I was packing my snacks for work this morning I thought I'd share a list of Healthy Snacks that will satisfy your hunger!

1 protein bar
1 cup fresh strawberries or 1/2 cup blueberries with 1 cup/container low fat yogurt
1 cup snap peas with low fat Caesar dressing
1 cup broccoli with 1 oz melted cheese
1 cup salad with veggies, 1 oz cheese and low fat dressing
12 whole grain crackers, 1/2 cup tomatoes and 1/2 cup low fat cottage cheese
1 medium apple and 1 cheese stick
1 cup cubed cantaloupe and 1/2 cup cottage cheese
3/4 cup pretzels and 1 cheese stick
2-3 oz beef or turkey jerky and 1/2 cup baby carrots
1 cup veggies with 1/4 cup hummus
1/2 cup nuts with carrot and celery sticks
8 oz skim milk with 2 graham crackers
2 graham crackers and 1 tblsp peanut butter
1 hardboiled egg and 1/2 cup cottage cheese
1 hardboiled egg and 13 reduced fat wheat thins
1 cup of any fresh fruit and 1 cheese stick
2 celery stalks and 1 tblsp peanut butter
3 oz deli meat and 10 multigrain mini rice cakes
2 whole grain white cheddar or butter popcorn rice cakes and 1/4 cup hummus
1/2 cup trail mix
light tuna pouch and 12 reduced fat triscuits
granola bar and a cheese stick
1 cup grapes and 1/2 cup mixed nuts

Tuesday, July 23, 2013

Today is my tomorrow. It's time to take control.

Yesterday was day one of my road to transformation. It was complete hell. Started off with a 5:30 am gym workout, where my leg decided to have shooting pains up it, and ended with a horrific headache from no caffeine all day I'm sure. Not good! For those that do not know, a few months back I went to the doctor complaining my leg had been hurting while running. It was discovered that I had stress fractures in my tibia. Total bummer! I was so proud of myself because I was up to running 4-5 miles a day. Unfortunately, my ambition to push myself harder and further is what led to the fractures. Doctor's orders were to wear a boot around for 2 weeks. Two weeks turned into four and then six. Finally, I was given the okay to get back into the gym and resume softball. Then silly me had to jump in the air and catch a line drive two weeks ago and land hard on my bad leg. Thus re-injuring it. I thought I was back to 'okay' until that 5:30am workout which was supposed to start with a 1 mile run. So now I'm stuck between a rock and a hard place. I want to exercise. Need to exercise. But also do not in any way, shape or form want to put that God-awful boot back on! Especially in this 100 degree weather! So I guess for now, I keep lifting and take it easy on the treadmill. Maybe substitute with eliptical and bike and walking my dog for cardio. I'm not giving in, just modifying my workouts. Even worse is I was signed up for the Dirty Dash in 3 weeks and had to back out in fear of landing myself back in the boot. But enough about that. Between yesterday's chest and tricep workout and today's back and bicep workout, my arms feel like jello! I love it! For those interested, a little more about my meal plan. I met with a nutritionist who has me on a meal plan and vitamin regime. The vitamins certainly seem to be working! I have more energy and don't feel so blah and tired all the time, which is terrific. I can only imagine how much better still I will feel once I get the heck of this healthy eating thing. My meal plan is roughly 1300-1500 calories a day. For breakfast I'm allowed 1-2 ounces of protein, 1/2-1 serving of fruit and 1 serving of starch. Typically for me that breaks down to 2 eggs with one slice of toast (no butter) or a yogurt cup, granola, and some watermelon or grapes. Yum! Snacks are 1-2 ounces of protein and 1/2-1 serving of fruit or veggies. Lunch time is my favorite! I love salads and with lunch I can have as big of one as my heart desires. Recommended lunch is 3-4 ounces of protein, 1/2-1 serving of vegetables, and 1 serving of starch. Typically I have a large spinach salad with sunflower seeds, green peppers, carrots, and cucumbers. Of course with light Italian dressing (15 calories for 2 tblsp!). Dinner is the same recommendations as lunch. So all in all the meal plan is not bad. It's just learning portion control and mind over matter. I will think I'm hungry and over eat when in all reality my body is not. I promised myself I would not go on and on in every single one of my blogs :p So today, I leave readers with some motivational words:
"You are who you choose to be. Choose to be happy and healthy."
"Your stomach shouldn't be your waste basket."

Sunday, July 21, 2013

You have to start somewhere...

Often I find myself saying "I'll start tomorrow, or I'll start on Monday" when it comes to embarking on the path of a healthier lifestyle. I've decided I have to start somewhere, and that somewhere is here. In this blog, where people can read about my accomplishments and failures so that I can be held accountable. Now I know I sound like 'one of those people' who is always talking about getting fit but never really tries. But believe me, I am the latter. I do try. I just believe I can try harder. And I will. Not only do I feel like a slacker for putting off what I should be jumping into head first, but I feel like a slacker because I have a degree and a national certification in personal training! I should be more motivated. Becoming a personal trainer was something I decided to do while I awaited clinical for my major: Radiology. The classes to become a personal trainer, were nothing short of exhausting. Not only physically, but mentally as well. There is just so much to learn about the human body. I love it! I was in the best shape of my life in those two years it took me to become an accredited personal trainer. I miss those days, and not just because I've gained some weight since then, but because I miss the feeling of being able to buy those smaller jeans, and I miss the amounts of energy I had. But enough about that, let's focus on the here and now. My goal is to lose 30 pounds before Christmas of this year. Typically, I'm skeptical of telling people my weight, but I feel in order to be held accountable, I should put it out there. Currently, today, July 21st 2013, I weight 167 pounds. The most I have ever weighed in my life. My goal is to be in the 130-140 range. I feel that would be much healthier for me. Now some people may disagree with that. Heck, my doctor disagrees with me. He tells me I'm perfectly healthy because I don't smoke, rarely drink, don't drink a lot of caffeine, and I take my vitamins. However, on a more in-depth observation with a Nutritionist, I am over weight. I am not healthy by physical fitness standards. That is what I plan to change. Tomorrow, I start a 12 week fitness program and a nutritional program from the Nutritionist I have seen. I will take my measurements and write them down. I'm not sure if I will post them just yet. But as soon as I find the courage to post a 'before' photo, I will post my measurements. Before I sign off for the day, I'll share with you some of the reasons I want to be fit again.

1. To be healthier.
2. To be able to fit into my 'skinny clothes.'
3. To wake up each morning with confidence.
4. To wake up each morning and feel fierce.
5. To be happy with what I see in the mirror.
6. To become a role model and motivator for others.
7. Because exercise is the best stress reliever.
8. To become stronger.
9. Because I owe it to myself.
10. To see changes in my body.