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