Week Five: I Feel The Burn!

My Update

This week was pretty good. I actually made it to the gym 3 times this week and it felt really good. It’s been a long time since I have felt like that. It hurt so good all week, I think I am a little odd that I absolutely love being sore after working out. I know that when I stop getting sore that I am not doing enough or need to change up my routine. I did lose 4 more pounds in the last two weeks – slow and steady is my goal, it took me almost a year to pack the weight on so I don’t expect it to come off all at once. I am pleased with my progress. There will always be obstacles but I am doing my best to overcome them. There were a couple of really stressful days this last week that I just wanted to binge on all that is bad for me – but I didn’t and I was so proud of myself. Hopefully I can get into the 160’s for my next weigh-in in two weeks!!

Tip of the Week

Getting down on yourself for doing something you think is bad is not going to help while trying to live a healthy lifestyle, in fact it may even hinder your progress. We all make mistakes and we must learn to move past and realize that there will be times we fall the wagon, the most important thing is making sure we climb back on.

Exercise of the Week – Butt Crunches

Do you have a ledge or a slope?

I had a friend once say that you know you have a nice butt if you have a ledge at the bottom – mine is more like a slope. These are great for giving a little lift!

Exercise Instructions

Lie flat on your back on a mat with your knees bent pointing up to the ceiling and your arms at your sides. Raise your pelvis up toward the ceiling to a point where your body will be at a about a 45 degree angle relative to the floor. At the top of the movement, be sure to really flex your butt for a 3 counts. Return to the start position and repeat. Do 3 sets of 15 or until you can really feel the burn. Push yourself!!

*For a more advanced butt crunch – lift one leg in the air while doing performing the exercise.

Goals for the Week

1. Find one thing you like about yourself and have a friend write down one thing they like about you and post somewhere you will see them so you can be reminded of how wonderful you are!
2. Think of one of your favorite meals and try to do your own healthy makeover – it is actually really fun!!
3. Find a buddy to workout with even one day a week – just having someone with you can keep the motivation up.

Meal Makeover of the Week

Breakfast - Pancakes, Eggs & Bacon

PHOTO COMING SOON

I love eating breakfast for dinner – this is my favorite meal to make – it is fast, has great protein, and fills you up without all of the extra calories of a traditional breakfast.

What you will need:
Ingredients for pancakes as below
Cooking spray
Egg Beaters
Lowfat Lower Sodium Turkey Bacon (ButterBall)
Sugar Free Jam

How Much Should I Eat?
3 Four inch pancakes
2 Tbsp sugar free jam
½ cup scrambled Egg Beaters
3 slices turkey bacon

Pancake Recipe
• 1 1/4 cups whole wheat flour
• 2 teaspoons baking powder
• ¼ cup egg beaters
• 1 cup nonfat milk
• 1/2 teaspoon salt
• 1 tablespoon artificial sweetener

Directions for Pancakes
1. Sift together flour and baking powder, set aside. Beat together the egg beaters, milk, salt and artificial sweetener in a bowl. Stir in flour until just moistened.
2. Preheat a heavy-bottomed skillet over medium heat, and spray with cooking spray. Pour approximately 1/4 cup of the batter into the pan for each pancake. Cook until bubbly, about 1 1/2 minutes. Turn, and continue cooking until golden brown.

Cook Egg Beaters and bacon to your liking using cooking spray not butter to grease pan. ENJOY!

The Comparison

Ladies in Weighting Version
350 calories
6.5 grams of fat

Denny’s Version
821 calories
39 grams of fat

Week Four: Finding a Balance

My Weekly Update

It’s amazing how hard it is to balance your life when trying to be healthy. My life revolves around my daughter and my husband, I will always put myself last. I was thinking about it this week though, by putting myself last, my moods and attitude are affecting those around me. When I am healthy and in good shape, I am a better mom, better wife and better employee. In order to take care of my family, I need to take care of myself. I feel guilty working out because I already spend so much time away from my daughter when I am working, that I feel I need to spend every second with her when I am not at work. I have recently discovered that I can’t be everything, all of the time. This week I am going to strive to go to the gym three times as opposed to trying to work out at home where I can always find a reason to not do it.

Tip of the Week

Keeping a food journal is a great way to see where you are at. The most common mistake people make when trying to lose weight is underestimating how many calories they take in. By keeping a food journal and measuring your food carefully for the first little while, you start to learn how to eye the amount of food and calories in things. I like to use a website that has the best resources and database of nutritional info I have seen. Check it out – it is free to sign up and you can track everything, including exercise.

http://www.thedailyplate.com/

Exercise of the Week – Side Crunches

I like muffins – NOT muffin tops!!

This is one of my favorite exercises. It works out those love handles on the side that we don’t love so much.

Exercise Instructions:

· Lay on the ground on your side
· Sit up on your elbow and raise your hip into the air until your body is straight (you may need to balance yourself with your other hand by placing it lightly – just for balance - in front of you on the ground)
· Keep your head in line with your spine – and slowly raise your hip that is up higher into the air, squeezing the side closest to the floor, and hold at the top for the count of three
· Slowly lower hip back down until it almost touches the ground
· Repeat raising and lowering for 3 sets of 10, holding the up position for ten seconds on the last rep of each set
· Rest for 20 seconds in between sets and repeat on other side
· Exhale on the way up, inhale on the way down

Goals for the Week

1. Let’s keep up the workouts this week and try something you new – maybe venture into the free weight section of the gym where you rarely see women and show those men how it’s done
2. OK – this is it – this week, let’s complete our transition for all of our meals and snacks.
3. Take your measurements and set your own, realistic goals to achieve and take pictures of yourself

Recipe Makeover of the Week

Chicken Bacon Ranch Pizza

This yummy pizza is usually so high in fat and calories that it is unrealistic to think we could eat it. I have made it over into a healthier but still super yummy meal!

What you will need:
Boneless, skinless chicken breasts
Jennie-O Low Fat Turkey Bacon
Low fat shredded Mexican cheese
Whole wheat tortilla
Fat free ranch dressing
Sweet onion
Garlic powder

How Much Should I Eat?
3 oz. chicken, boiled and shredded
2 slices turkey bacon, cooked and cut into small bits
1/3 cup low fat shredded Mexican cheese
1 8-inch whole wheat tortilla
2 T. fat free ranch dressing
Sweet onion to you liking

Preheat oven to 375 degrees. Boil chicken with garlic powder in just enough water to cover the chicken – shred chicken. Cook turkey bacon on paper towel in microwave and cut into bits. Spread ranch onto tortilla and add onion, chicken, bacon and spread cheese over the top. Place in oven until cheese is completely melted. ENJOY!

The Comparison

Ladies in Weighting Version
439 calories
15 grams of fat

Other Homemade Version
(Made with 8” Boboli crust)
726 calories
44 grams of fat

Average Pizza Joint Version
(8” pizza)
2040 calories
84 grams of fat

Week Three: Diet is a 4-Letter Word

My Weekly Update

I don’t believe in diets – I choose to do a live-it. Diets are a temporary fix and by the time you are a week into a “die”t you do want to die. I want my life to not revolve around what I eat, if I make good choices that I can live with and don’t feel deprived – I can live my life to the fullest – no gimmicks, no pills, no miracle shakes, just life. This week was much easier than last week. I utilized my food sponsor and it actually worked really well for me. Instead of eating when I was tired, bored or stressed out, I would call my husband and talk or he would just sit on the phone with me until I felt better. I decided only to weigh myself every 2-3 weeks because really the numbers aren’t that important to me. I would much rather go by how I feel and how my clothes are fitting. I did lose 2 pounds in the last two weeks which is pretty good for me since I am breastfeeding and I can’t lose too fast if I want to keep my supply up. I did have one “bad” meal this week. But it was just one meal instead of giving in to one bad meal and then giving up and eating a whole bunch of bad things after that because I was disappointed in myself. Look at me – I am getting better!! I am looking forward to the weeks to come because I can’t wait to see how I feel.

Tip of the Week

Pick one meal a week to make a splurge meal. Don’t go all out and eat a whole pizza but if you deny yourself of everything that is “bad” - you may end up getting frustrated and eating a whole bag of cookies instead of just one or two. I found this keeps me sane.

Exercise of the Week – Push Ups

DO YOUR BOOBS HANG LOW?

I love pushups!! I have always been pretty good at doing full military push ups having a dad and a brother that were in the Marines – I always wanted to keep up with them, but you can definitely start on your knees if military style is too difficult. I find that push ups help raise the boobies (or as I call them, “the ladies”) - especially after breastfeeding.
Exercise Instructions:
· Push up position- put your hands approx. shoulder width apart and your toes close together
· Make sure when in push up position you do not let your back arch or sag – keep your stomach tight and pulled in
· Keep your head in line with your spine – you will pretty much be looking at the ground in front of you
· Keeping your elbows in lower your chest to the ground
· Push yourself back up - make sure that your back, bum, and legs stay straight
· Do not forget to breath: inhale going up, exhale going down
· Repeat the movement without changing the position of you body
Variations: On your knees, on an exercise ball or with your hands on a bench or stable chair

Goals for the Week

1. Find 30 minutes a day to workout. This may sound like a lot but doing this will improve many things – including your mood.
2. Ok – so we’ve changed one meal and our snacks to be healthier, let’s add another meal to the healthier side of living
3. Make a short term goal for yourself this week. It could be anything from losing 1 or 2 pounds this week to spending more time with your family. Make it realistic and make it happen!!

Recipe of the Week

Berry Good Vanilla Pudding

I like dessert and I love fruit. I enjoy sugar free, fat free Jell-O products. It feels like a dessert without all of the calories and self loathing :)

What you will need:
1 Package Sugar Free Fat Free Vanilla Jell-O Instant Pudding*
Fat Free Milk
Fresh or frozen berries of your choice
Cool Whip Lite

How Much Should I Eat?
½ cup pudding
½ cup berries
4 Tbsp. Cool Whip Lite

Prepare pudding as stated on package. Put your berries on top or mix in, then top it off with the Lite Cool Whip.

The Stats Per Serving:

135 calories
1 gram of fat

*You can also try Fat Free Sugar Free Chocolate or Cheesecake pudding as well – YUM!

Week Two: I Had No Idea

My Weekly Update

This picture is how I felt all week – surrounded by food that I could use to avoid underlying issues while fighting to stay on track. I used to be able to eat nothing but healthy food and had no problem avoiding what I should not eat. Now for some reason – I have lost all of my will power. When I was a personal trainer, I used to tell my clients to just not eat what they are not supposed to – how hard is that? Well, I just found out. I had no idea what they meant when they would say, “you just don’t understand how hard it is for me.” I didn’t have even a quarter of the stress then that I do now and I see now what that can do to someone. I used to shop when I was stressed, now I eat. I just need to find the balance in my life and try not to be perfect at everything, because it is impossible. It was a rough week, between no sleep, a sick baby and a sick husband, and then getting sick myself, I broke down on the day it was 91 degrees and ate a lot of ice cream. Needless to say it made me feel worse. I am not giving up though. My husband will be the first to say that I am an “all or nothing” kind of person – if I can’t be 100% then I won’t do it at all. I really need to fix that otherwise it will be a huge struggle with myself, and I have found that I am my own worst enemy. I make excuses for myself and I will be the first to say, if you go looking for excuses – you’re going to find them. I saw one of my friends recently who is beyond gorgeous – tall, blond, very fit, and I found myself embarrassed that she had to be seen with me. That is the day I realized that it is me holding me back, not anyone else. Nobody can make you feel good about yourself, it has to come from within and I am hoping to find the person I love in me, and then I know the rest will fall into place.

Tip of the Week

Find yourself a food sponsor, someone you can call or talk to anytime when you might be having an issue. My husband has generously offered to be mine. Instead of eating when I am upset or stressed I will go to him or call him and talk it out or he will just be there for me until I can figure out what the real issue is instead of eating it away and feeling worse afterwards.

Exercise of the Week

T R I C E P D I P S

I was waving goodbye to one of my co-workers the other day and I realized that after I stopped waving my arm was still moving. I mean what is that? So this week I am promoting tricep dips to zap the goodbye flap!

Exercise Instructions:
Get a nice sturdy chair. Put your heels on the floor around shoulder width apart. Place your hands on the edge of the chair with your elbows straight. Keeping your body close to the chair, slowly dip down until your elbows are at the same height as your shoulders. Slowly push back up squeezing through the triceps. Do not lock the elbows out at the top of the exercise, and repeat.

Goals for the Week

1. Find 20 minutes a day to workout. Do something creative! You’ve seen those little old ladies that speed walk in the mall? Join ‘em!! I have a sinking feeling that right now they could kick my trash :)
2. We’ve already made over one meal a day last week – let’s challenge ourselves to keeping that up and also making good healthy snack choices – if you have great snack ideas that you like please post a comment at the end of this entry – I LOVE new ideas.
3. Do one thing for yourself this week. Take an hour by yourself, read a good book, get a mani/pedi – something that you can reward yourself with other than food.

Recipe Makeover of the Week

Chicken Caesar Wrap

I enjoy chicken caesar salads and wraps so much, and Red Robin’s Caesar’s Chicken Wrap was my favorite, but not good for me at all. Here is my version of the wrap.

What you will need:
Boneless skinless chicken breast (2 or 3)
Wheat tortillas
Mixed greens
Tomato diced
Shredded parmesan cheese
Kraft Free Classic Caesar

How Much Should I Eat?
4 oz of dices chicken
1 wheat tortilla
3 cups mixed greens
¼ cup diced tomato
2 Tbsp. shredded parmesan cheese
2 Tbsp. Kraft Free Classic Caesar

Boil the chicken breast in water with Mrs. Dash seasoning in the water, once cooked, let cool and then dice chicken. Put your mixed greens in a bowl along with your chicken and toss with the dressing. Place in center of the tortilla and place the parm cheese and tomato on top. Roll up and enjoy.

Not Full? I love throwing in some yummy veggies like cucumber, bean sprouts or onion or eating some fibrous veggies on the side like broccoli and cauliflower – it keeps you fuller longer and adds a minimal amount of calories.

The Comparison:

Red Robin Chicken Caesar Wrap (NOT including fries)

1243 calories, 60 grams of fat

Ladies in Weighting Chicken Caesar Wrap

390 calories, 5 grams of fat