Ms. Bad Mama Jama

Is It Wrong?

2012-02-15T13:28:00.000-08:00

That I attended a networking event at work PRIMARILY because I knew there would be healthy snacks....

I was STARVING! And I forgot my healthy snacks at home...

So....I happy ate strawberries, grapes, carrots, zuchinni, and cucumbers (skipped the dip)....and made a few connections...

LOL...Maybe it was...Maybe it wasn't :)

YeeHaw (137.4)

2012-02-14T05:58:00.000-08:00

Saturday was the end of the 6 week challenge I participated in at Urban Hiit Fitt....

I really love working out there. Every day - every week there is a new challenge. A class might entail suicides, running up and down a hill, kettlebells, TRXs, dumbbells, sandbags, punching bags, bosu ball or tires. But never in a combination that is too familiar. I work out there 5 days a week.

I am ecstatic! I lost about 5 to 7 pounds these last 6 weeks. I wasn't expecting to hit 137 this week - with my hurt shoulder I haven't been able to work out as hard as I could if it were normal/healed.

Saturday morning...I got up EARLY to Zumba! A friend (a fellow Zumba instructor and my former personal trainer) invited me to a Zumbathon. We Zumba-ed for an hour and half! It was a blast. About 6 other girls joined us.

One the girls instructing is part of a special populations project that was first piloted here...She herself has special needs - she's in a wheelchair - missing her legs. I have so much to be grateful for! There is no excuse to find a way to keep it moving and stay healthy....

(This is an off week at Urban Hiit Fitt - so) Yesterday I went to PoleWorx...I have been underwhelmed with this place. I had such high hopes. I don't care for the location..I don't feel very secure there - in terms of my physical safety and the condition of the building (I work full-time as a professional liability underwriter - the whole time I'm there I'm thinking about how to make this place less risky...I mitigating risk and I'm not on the clock!!!!). The classes are okay...One of the instructors is subbing for another and it shows, another instructor recently moved back to KC after a failed relationship --- and is always bringing that up in class, and the pole class is a free for all - we don't learn moves in a pattern or in a routine - just whatever, however, whenever the "instructor" has a free moment.

So, I just had an epiphany. Why am I working out there? I don't really like it or love it. Some classes I don't feel are challenging enough - others I'm not happy in them...so I'm not challenging myself enough. I'll spend this week off working on some Zumba routines for class.

Another six week challenge starts on the 20th, I can't wait! If it was closer to home and a bit cheaper I would keep working out there all year round. I had decided to sign up for another 3 months once I am done...But, I will do this challenge and then get back to working out at the 24hours - adding variety by walking in the park and training to run in a few 5ks.

Happy Valentine's Day!!!!! (Welcome new followers!)

Quality Over Quality

2012-02-09T15:36:00.000-08:00

Maybe it's because I finished the fast (with the rest of my church)....and spent that time being more focused on being more disciplined physically (and spiritually, too!). Maybe it's because through fasting...I ate very, very well...plenty (actually only) of fruits, veggies, nuts and seeds. AND, I felt good...worked out 1 to 2 hours 4 to 6 days a week...with no dip in energy. Maybe it's because my co-worker (a male) noticed my skin looking clearer while fasting. Maybe it's because I'm seeing results on the scale after seemingly stalling for several weeks...Maybe it's because I was repulsed by the stories of plink slime...

Or, maybe its because I finally saw Food, Inc.

But, I want to take my healthy eating to yet another level!

Weeks ago I read this article...and I found myself already doing so many of the 15 recommended things...1. Drink water with lemon: check 2. Listen to your hunger: check 4. Eat a Salad Every Day: check (I do this pretty much every day...easy way to get my veggies in) 9. Add protein to every meal: check (for all of my major meals..I generally do that) 10. Don't drink alcohol standing up: check (actually, I don't drink at all) 11. Watch your carb serving sizes: check 12. Choose Greek Yogurt: 14. Ditch sugary drinks and sodas: check.

I was so frustrated after reading the article I reached out to my dietitian. What more do I need to do? I felt like I was doing mostly what was right...I try to avoid foods with high fructose corn syrup, I try to pick foods with simple and natural ingredients, etc...etc...etc...

When I first started to eat healthy, every week - every month I would find some way to make the choose even better. For example, I started eating more salads (mostly romaine lettuce). Then I started mixing my romaine lettuce with a spring mix. Then I started mixing my spring mix with spinach leaves. Now I feel like I mostly eat really well (I could improve on the veggie front). But, I must admit my eating was very, very well on the fast...I tried different veggies and fruits...different recipes and different combinations. I think that's what I have been missing.

So, here's my challenge to myself...to choose quality over quality. Try different things, different combinations, and new recipes. Pay more attention to the sourcing of the food I eat outside of the home. Take advantage of the fresh fruit and foods at the farmer's markets (I go to the farmer's markets frequently on the weekends in the spring, summer, and early fall - but I usually buy flowers, jewlelry, and other goodies....). Eat a meatless monday once a month. Shop regularly at Trader Joe's. (KC FINALLY has one and even though its' a drive its worth going to for the selection).

Fasting: Day 20

2012-01-30T21:07:00.000-08:00

About 26 more hours until the fast is over...

I'm looking forward to eating healthy grains, dairy, and meat!!!!!

Last week I was on business travel...It's definitely alot more work to fast on the road! So, I tried to plan my meals ahead and pack some snacks. Unfortunately, I forgot my protein powder to add to smoothies :( But, I found chili's had a great chicken carribean salad (minus the chicken) with mandarin oranges, cranberries, pineapple, peppers, and a honey lime dressing. Yummy! I also passed by an Orange Julius near my hotel...and learned they had diary free smoothie. So good!

I was very hungry on Wednesday and Saturday so I ate until I was full - over my calorie allotment but satisfied. I think that was do to not having enough protein options...

I made it a point to workout while on the road...I squeezed in a morning session the day I got on the road, tried out two Zumba classes the next day (I love experiencing other classes then mine), and made it a point to work out the day I got back...tired as I was.

I was ecstatic to see a loss when I returned, Friday! 139.4 lbs. I'm on my way...Just 2 and half pounds to the top of my healthy, happy weight range!

I bumped up my exercise to about 1 and 1/2 to 2 hours a day about 5 to 6 days a week...not including my physical therapy sessions. I'm feeling good...So, I think I'll keep that at least for the next 6 to 8 weeks.

Yesterday, I ran the Groundhog Run 5k. I wasn't training for it but a girl at my gym couldn't make it and gave me her bib. It's a great run...Almost 2,000 people run in the 5k and 10k. It's in an underground cave - so it stays temperate. I haven't run this one since my first time two years ago. My chip was malfunctioning so I don't know my official time...But I'm pretty happy with my performance...I wish I had gone to bed earlier. I also plan on running at least 4 other 5k this year...

Wishing you a great week!!!! Welcome new followers!!!!!

What Came In The Mail Today

2012-01-17T20:02:00.000-08:00

Today...well..started off rough...

I woke up tired - although I went to bed early. I had to make an unscheduled trip to the car service shop. I didn't get much done at work today...I was tired and distracted. And then I left early to complete a physical therapy session. I started to dread having to teach Zumba tonite and going to my other workout class and all that I have left to do tonite and tomorrow.

Half-way through physical therapy, I decided to choose joy. There are so several things weighing on me but I choose to not overly focus on these things....

Finished my session. Off to Zumba and finished my other workout. Feeling good now...Tired but good....Although my shoulder is hurting a bit...

Got home and a package from Amazon was here! I ordered...Refuse to Regain, Eat Thin For Life, and the Thin for Life Journal.

I decided to re-read Refuse to Regain (and unfortunately google books has now limited a great deal of the book). I enjoy her blog and thought it was time for a refresher...even though I didn't agree with the eating plan she encourages.

Eating Thin for Life was written by the same author and many of the people featured in Thin for Life. Thin for Life is a great book and as far as I seen one of only two books on maintenance. I am looking forward to trying out the recipes and tips in it once the fast is over.

The journal I thought would be a nice way to record my progress and also get add'l support and tips.

I'm so excited! The books arrived two days early so that was a pleasant surprise!

I would start reading the books tonight (I'm a night owl) but I think I need to make it a point to get at least 8 hours of sleep while on this fast...

Fasting: Day 6

2012-01-16T11:57:00.000-08:00

My church started fasting and special prayer last Wednesday. No meat, dairy, or grains for 21 days. We do this at the beginning of the year every year for at least ten years.

It's not easy to give up meat, cheese, yogurt, milk, and bread...but I will say that since I started eating better its easier. I've found other alternatives to get protein...like quinoa, chickpeas, edamame, and whey protein powder. I've also found other ways of eating and preparing veggies and fruit. I'm better at structuring my meals as far as voluminizing and timing.

I seem to always find something new to try out or add to my "diet" with each fast. This year it was apples with peanut butter and quinoa with almonds and apples.

I'm still calorie counting b/c portions do matter....even if they are plant based.

This weeks weighin - 141.6 lbs. I will be so happy to get out of these 140s...

This week starts week 3 of the 6 week Fitness Challenge at Urban HIIT FITT. I signed up for it because I want to shake things up with my workouts. If it was closer to home and a bit cheaper I would keep working out there all year round. I decided to sign up for another 3 months once I am done. I was on the fence...but I think it would be nice to train there with my shoulder fully healed. Plus that will ensure that I maintain my maintenance goal weight solidly. I really like working out there!

I'm thinking of increasing my workouts from 5 days to 6. 2 to three times a week I'm working out 2 hours (a HIIT cardio/strength mix and Zumba/bike, treadmill, stairmaster mix). I want to break back into the 130s where I belong! But maybe I should wait until I'm done fasting...I used to work out 6 days a week...but most of last year I was at 3 to 5....

Happy Martin Luther King Day to you! Have a good week!

Swimsuit Season

2012-01-12T10:39:00.000-08:00

So...I was I working it out...along with my classmates..."Push harder," my coach said to all of us.

So I dig a little deeper. And then he yells..."Summer will be here soon!"

Oh my goodness...this is the last thing on my mind.

But, he's right...It'll be here soon enough...

In the Fall of 2009, I bought a bikini. I wasn't in bikini shape. I'd never worn a bikini. But, I wanted something to push myself to....So...by the next summer. I was in bikini shape....

But, I never actually wore it outside of the house.

Anywhoo...I am gonna challenge myself this year. To get back in bikini shape, stay in it, AND wear it. :)

More Results

2012-01-09T12:39:00.000-08:00

I think this is gonna be a good week! I'm looking to working hard & eating healthy...and getting "more results"!

I've decided to also start regularly tracking my inches...

Here's this weeks numbers:

141.8 lbs

Chest - 34
Bust - 29

Waist - 28
Belly Button - 30 2/10

Hips - 41

R Thigh - 24 1/2
L Thigh - 24 1/2

R Calf - 14 1/2
L Calf - 12 2/10

R Arm - 12
L Arm - 11 1/2

I meant to post this yesterday, but totally fell asleep and didn't finish posting! ;) Anyways..I bumped into my co-worker/friend (we haven't seen each since mid-December) in the cafe and she said I looked good and asked if I had lost and I said...Well...I made some progress...I just not sure how much.

So that just reinforced the whole using the tape measure thing!

Here's what I had for lunch...

Turkey Burger on Wheat Bun w/ Spinach Leaves (with some light mayo); Mixed Lettuce/Spinach Salad with Blueberries, Strawberries, and Cranberries (with Marzetti Simply Dressed Pomegrante Dressing); and Apple/Almond/Cranberry Quinoa Mix. YUMMY!

Workout tonite was Zumba. Then Urban HIIT FIIT workout. Today, we did 3 sets of suspended hip dips with the trx, back extensions on a exercise ball, tricep dips, sprints, reverse pushups, reverse crunches, shoulder raises, bicycle crunches, and Bulgarian squats. And just when we thought we were done....jumping jacks, squats, and leg/arm extensions.

Wishing you a week of results...be it physical, spiritual, or mental!

Had a Terrible, Horrible, No Good, Very Bad Day

2012-01-06T21:58:00.000-08:00

Today was not a good day.

Perhaps, it's because I haven't gotten enough sleep the last few days. Perhaps its because my shoulder was in constant pain. Perhaps it's because I'm frustrated with some issues at home. Perhaps its because today was a bit of a stressful day at work.

But, it's not any of these things.

It was stepping on the #$^%^%^%# scale and seeing 144.6.

I don't feel like I'm making enough progress.

Exhibit A - My Lack of Progress

And to Add Insult to Injury...

The Target Weight App Doesn't Believe I'll Ever Make My Goal

And yes, I know that my clothes may be fitting a bit better, I know I may have better stamina, I know I have gained some muscle tone. But, I don't find those Non-Scale Victories very comforting (today).

My co-worker and friend stopped by my desk at work today to say hi. I was eating an orange and drinking water. And had some healthy snacks in the corner..."Starting the New Year Off Right," He said. And, well...he was just be friendly...we've known each other for 7 years...so he knows very well the transformation I've made. But, honestly, I felt like a failure....shouldn't starting the new year off right be at a healthy, happy weight? wouldn't it be continuing to maintain a healthy, happy weight?

And my closest friends and family don't really seem to get that why I want to lose these last 5 to 7 pounds. You've done a good job keeping the weight off. You hold the extra weight well. Why are you working out so much? So you can't xxxx b/c your working out? Sometimes I feel like they don't quite get it...Its like they think you stay active - you're not heavy like you were before..what's the big deal?

And, I am not sure what else to do...My eating is good to really good...My exercise is good to great. I bumped up my exercise levels and intensity starting in late October. Perhaps, I'll see better results when my shoulder is fully healed and I can really go out at. I hate calorie cycling (but my old dietitian instructed me to do it when I seemed to stall and it worked). Should I do that? My church is entering a 21 day fast in a few more days...We'll be gluten free, diary free...Maybe that'll be what's needed to help make some significant progress.

Maybe that's what is really bothering me...I don't know quite what to do. I don't know how much longer it will really take. I don't know what else I can muster.

But, this much I do know. I will go to bed, I will say a few prayers, I will wake up - eat a healthy breakfast, and work out hard.

Tag...You're It

2012-01-05T20:34:00.000-08:00

I've been tagged! Thanks Ebbs at Fitness and Everything Else! I'm a little late in responding but here goes...

11 Random things about me:

1. I like disco music!

2. I want a scooter (I would love a Vespa!)

3. I love interior design and decorating

4. I've lived in 2 states

5. I'm a proud Okie! (born and raised)

6. I love reading...books, magazines, blogs

7. I collect dolls

8. My mom and I built a dollhouse together

9. I have a passport but no stamps in the passport (although I've been to Canada a couple of times)

10. Miami is my favorite place to vacation

11. Jamaica and Costa Rica are on the top of my Int'l travel list

Ebb's Questions:

1. What is your favorite exercise? Zumba!

2. Can you rap/freestyle? LOL....Not in the least

3. What was your favorite album of 2011? Wow...That's a tough one..I don't think I listened to a full album in 2011. I've been listening alot to Pandora...My favorite channels: Dwele, Eric Roberson, Steve Wonder, FUNK, Michael Jackson

4. What is your favorite meal of the day? Dinner (I suppose...But, truly any meal I'm eating I'm happy!)

5. Do you like chocolate (and yes I will judge you if you say no, LOL)? It's alright...

6. Who is one person that has the biggest impact of your life? My parents (yep...I know that's two people)

7. What is one of your goals for 2012? Take care of me! (That just might be the most important one)

8. Are you left or right handed? Right

9. What is one place that you want to visit in 2012? Miami!

10. What is your favorite perfume? Shalimar...My mom used to wear this scent and I love it. BUT, it's so expensive :(

11. And the last question, what is the biggest accomplishment that you achieved in 2011? Wow...good question...Hmmm. My volunteer work!

23 and 1/2 hours: What is the single best thing we can do for our health?

2012-01-03T14:53:00.000-08:00

A friend shared this with me and I loved it! He beautifully framed the question!

2012-01-02T13:16:00.000-08:00

Happy New Year! I'm excited for what this year holds!

11 Things That Help to Keep me Healthy and Fit in 2011...(In No Particular Order)

1. Acupuncture

I turned to this to help with my knee pain. It was so effective! I really recommend acupuncture to help with various aches and pains (and other issues you may have).

2. Teaching Zumba

I loved teaching classes this year! I had some amazing experiences...including teaching in Colorado Springs, CO & at a local Breast Cancer Benefit Zumbathon.

3. Going to the Zumba Instructor Convention

Was an AMAZING experience. Over 7,000 people attended. I met people from all over the world! Men and Ladies of all shapes, sizes, colors, ages, and abilities.

4. Fitness Pal

I love this app! I can track my food easily on the go. I can use the scanning feature to capture the barcode on my food and skip the inputting of data on my own.

5. Working with a Dietitian

Checking back in with a dietitian to curtail additional weight gain and clean up my eating. Learning and discovering new recipes and healthy food options! I really enjoyed working with her - she was open and honest with me and we had a good chemistry.

6. Going to See A Therapist

My dietitian made this recommendation to think about seeing a therapist. She thought based on all that was on my plate I should think about talking to a therapist (she had recently gone and it was helpful for her). I am so glad I did this...It's important to be healthy in every area of our lives - including emotionally/mentally.

7. Urban Hiit Fitt

I love the challenge that this fitness program offers - High Intensity Interval Training! I found them right when I needed to mix things up!

8. New Healthy Eat Finds: O-Water, Hippie Chow Granola, Erin's Baker's Breakfast Cookies, Nature's Pantry & Green Acre's Health Food Store

Healthy Food that Tastes Good! Yum :)

9. Water with Raspberries

I've only been drinking with the raspberries (and sometimes lemon too) for the last 2 days of the year...A girl at the gym mentioned that she drinks water with frozen raspberries in it. I drink water with lemon...occasionally water with orange slices, but never berries. So I tried it....LOVED it!

10. Tumblr

I know I'm late but I discovered these in November! I love the fitness and health tumblrs! So much great inspiration in pictures...

11. Blogging

Thanks to all the new and old followers! I love following your blogs...Enjoy your comments and interactions.

A Few Health & Fitness Lessons (Re)Learned In 2011

1. Intense Exercise Doesn't Discount Eating Portions

Teaching Zumba and Prepare for Classes...Does Mean I'm working out hard but doesn't mean that I am working out THAT hard. Teaching Zumba up to four days a week does still mean that I need to pay attention to portion sizes...even if I am eating healthy foods.

2. Taking Care of Me Is Important

Just as eating healthy and exercising is important. So is getting enough sleep, taking breaks and rejuvenating myself, not over-committing, etc.

What I Want For 2012

1. Work to Stay in Balance! Simplify as Needed!
2. Stay within Healthy Weight Range – 135 to 137
3. Exercise 4 to 6 days a week
4. Teach Zumba
5. Try a New Healthy Recipe Once A Month

6. Take Care of Me!

II wish you success, peace, joy, love, and more in 2012!

Plan B

2011-12-30T20:43:00.000-08:00

Two days left of 2011 and tried as I might these last 8 weeks I didn't shake off these last couple of pounds I have to lose.

I'm feeling bittersweet. I tried different things, I worked hard, I tried. I started tracking again - consistently for the last 8 weeks...several times to every day a week. I tried to two new workout programs...One I loved. One I wouldn't mind getting a refund back!

Happily, I did shake off some weight and am a bit slimmer.I wished I had taken my measurements in addition to recording my weight on the scale...I've made progress here! I've gained some muscle that I can see and feel! :)

I have better stamina! But, I am not at goal :(

Now is the time when people are preparing their new year resolutions. Months ago, I started planning mine. One was to maintain that healthy weight range.
I knew if I was to maintain it...I have had to achieved it...So, I went to work to lose those pounds.

2011 was a very, very difficult year for me. I faced so many challenges...at work, at home, even in my volunteer work (a ministry at church). I was so incredibly busy...overworked...overloaded...stressed...running on empty, and then eventually...burned out (didn't recognize it at first). My life became out of balance...To help cut corners on my lack of time to do it all and help everyone...I cut taking care of me. Less sleep and rest, less time planning healthy meals and shopping for them, less time working out, less pampering (the occasional/regular pedi/mani/shopping trip/whathaveyou), etc. Thankfully, I am not an emotional eater...I am sure I would have gained a significant amount of weight.

This extra weight is to me is more than vanity. Yes, I would like to look good in my clothes. Yes, I want to look good out of my clothes, too. It's even more than about being physically healthy. Yes, it's important to me maintain good blood pressure, healthy body fat percentages, and a strong vital organs. This extra weight is about my life being so difficult in 2011 - being so out of balance - that I gained back the weight that I had so diligently worked off and maintain away. This extra weight is about me not being as emotionally healthy as I could have been. And, its about leaving the challenges of 2011 behind, and working to making 2012 a good year (not unduly burden by the past).

So, Plan A didn't quite pan out. Plan B is in effect!

By February 11th, I want to at no more than 137. That's about losing 1 pound to 1.5 a week. That's reasonable.

How will I do that? Will continued tracking, continued good eats, continued workouts. I am also gonna boost my workouts by joining a 6 week fitness challenge (If this gym wasn't so far, I would add it to my regular workout rotation) at a fitness center that focuses on HIIT circuit workouts.

I haven't blogged about this yet, but I hurt my right (dominant side) shoulder this summer. The pain has improves at times - worsens at others. I finally did something to really aggravate it about 3 weeks ago. I went to the DR and she prescribed physical therapy and medication...I'm feeling better...but have a way to go...I know once that gets taken care of I can really give everything my all.

Still Reading? This was a war & peace post...

In the end...I know I will be

"She lectures us on eating right while she has a large posterior herself": Rep. on First Lady Obama

2011-12-22T09:51:00.000-08:00

I know that's a long title but I couldn't think of a better way to summarize the representative's comments. Today Huffington Post featured a story about Rep. Jim Sensenbrenner who criticized the First Lady on her healthy living campaign. Interestingly, enough, Jim Sensenbrenner is noticeably overweight.

(I refuse to post a picture with a side or back view as the post did.....here's one of here I love)

What does healthy look like? Mrs. Obama consistently practices what she preaches - eating in moderation and staying active. She also looks very fit - toned arms and all.

It never ceases to amaze how misguided people can be about what healthy and fit really looks like or what healthy and fit eats and works out like. Healthy does not necessarily equate a Sports Illustrated Cover although Rush Limbaugh seems to think it does. Healthy eating does not mean that all foods that aren't fruits and vegetables are excluded. Staying active doesn't mean a killer 3 hour workout routine 6 days a week.

Further complicate this with a lack of understanding of the genetic factors and traits of race/ethnicity and the confusion continues.

Several years ago there was a study which was released that indicated that a healthy BMI could be one to two points higher for African American women (5 to 10 pounds) ---I swore I blogged about it but I can't find that post....Maybe I just sent an email instead...but, I digress. Earlier this year there was a study released that for African American women a healthy waist line could be a few inches more.

What I think is most problematic with this is that it communicates that "they" don't understand Black women and our bodies on some level. How many women downplay the advice they receive from doctors or nutrionists? "It don't take all that"...."We're just made differently"...How many women so completely frustrated with the images of what healthy looks like - rebel?

In the end, I couldn't help to smile to myself...I too have a "large posterior" even with all the exercise and healthy eating...

Sample Saturday

2011-12-18T17:13:00.000-08:00

Note To Self: Stop by the Health Food Store on Sample Saturday more often! Had tastes of hippie chow granola, spice cake (make with coconut sugar), organic hot chocolate, a delicious chai tea, fresh fish nuggets, veggie burger - spicy & regular, (locally made) edamame, and a Christmas dinner plate sampler.

AND....

Shouts out to Ryan at 24 Hour Fitness who totally made my day...Was working out on the treadmill after strength training class. He very politely said hello and made small talk, told me I had a great body, and said hope to see ya around.

Deadlines (142.0)

2011-12-15T21:36:00.000-08:00

Have served me well in the past...when it comes to losing weight/getting in shape. 2 years ago - when I decided something had to change...I set a date of my birthday. I wanted to lose 25 to 30 pounds That gave me about 3 and 1/2 months to get it together. So after a month of exercising and eating better...and losing a couple of pounds...I knew I had to do something more. So, I asked a trainer to create a workout I could do on my own...saw progress...but not enough...starting working with a dietitian. Didn't see enough progress..So I started adding two a day workouts and meeting with my trainer every other week or so. By my birthday, I had lost 16 pounds. It took a few more months to lose ten more. I had hoped to lose those pounds no later than the new year. The ever approaching deadline (not to mention the birthday trip to Miami and the bathing suit wearing on the beach) helped to keep me in focus.

Fast forward til this year, deadlines didn't seem to work so well..Let's lose these extra pounds prior to our March team meeting. Didn't happen. Let's lose these extra pounds prior to our May meeting with my clients. Didn't happen. :( One of my clients asked if I was still doing Zumba (apparently it looked like I wasn't working out anymore). Then I wanted to lose it before the Zumba Instructor Convention. Didn't happen. Then before my birthday rolled around. Didn't happen.Then before I visited my client in October - where they requested I teach a class. Didn't happen.

But, with the new year coming up...I am definitely more focused. I increased my activity level and more closely watched what I am eating. Dear Sweet Baby Jesus, I just want to get down a few more pounds!!!!! That will be present enough....I'd love to hit 137 by the new year...even if its 137.9...I want to be at 135 no later than Jan. 30th.

I think I realized that it's more than having a deadline. It's about having a plan to successful meet the deadline. Actually counting down the days...looking at the numbers (calories needed to burn, calories needed to eat)...blogging a bit more regularly...bumping up the exercise - in frequency and intensity....

In the past, I've read articles with either two trains of thoughts...1) set a date - to help you stay focused or 2) don't set a date - focus on being healthy "for life". Of course, there are pros and cons to both...1) set a date - cons: you may stop trying if you can't reach the goal or might not continue to make progress/maintain after the date comes and goes. 2) don't - cons: it's a journey approach may mean you don't work as hard or as consistent as you should/could.

I think that healthiness is a journey is part of reason why I didn't quite progress as I should have...I already workout several times a week, swap out water for high calorie drinks, eat well....etc...

Anywhoo....onward and upward!

Nothing to Write Home About (141.8)

2011-12-13T21:35:00.000-08:00

Last week was just that. I missed two planned workouts. Another one - I started very late (around 11:30pm) and was so tired - I couldn't give it my all. I ate three lunches "off plan" (went out with co-workers - when lunch was brought or was to be purchased from the cafe). Even so...I managed to eat breakfast most days and tracked - staying around 1500 calories everyday. But...I managed to see numbers I haven't seen in 2 months!

Last week I was supposed to be turning up things up a notch...But, honestly, I was tired and a bit overwhelmed..

So...This week! I am working harder. I signed up for some classes at Pole Worx KC. They have kick booty bootcamp, pilates/yoga mix, zumba, barliates, belly dance, chardance, and of course, pole dancing. I'll add that to my Zumba classes and weight lifting. I wasn't all that impressed with kick booty bootcamp yesterday but I was sore today! I tried pilates/yoga mix today....I've never taken yoga before...I thought the class was a bit slow at times...but there was lots of good stretching and I know that's so important for my knee so I'll keep at it. Will keep closely counting calories.

I signed up for a months worth of classes. I just needed some variety to shake up my workout...I'm not sure what I'm gonna do once we hit the new year. I'd love to join URBAN HIIT FITT workout challenge - if its affordable...but they are a bit of a drive from work and the house. So, we'll see.....

18 days to go!

An Unexpected Encouragement

2011-12-08T21:25:00.000-08:00

So...my co-worker and I were having lunch today and he asked me about my goals for the new year. One of the things mentioned was that before the new year started I would like to drop this extra 5 to 7 pounds I've picked up this year and continue to stay within a healthy weight and active.

He mentioned that I was doing a good job keeping the weight off (I've kept off about 15 to 25 pounds over the past 2 years).

Sometimes...you lose focus on what you've accomplished...reaching for the next achievement. He has no idea I am sure...the encouragement I found in his words...I am just all the more dedicated to keeping the weight off and staying healthy thanks to his statement...

I've been doing some thinking about what I'm gonna need to do to stay at 135 to 137. 1) I need to keep exercise at 5 to 6 days a week. 2) I need to make sure that 2 to 3 days of that exercise is strength training 3) I need to continue to eat 2 to 3 fruits servings a day, 3 to 5 vegetable servings a day, plenty of healthy grains and dairy. 4) keeping my life in balance (I was overwhelmed with too much on my plate -- easier said then done), 5) take better care of me (get back to doing little things just for me...the occasional mani/pedi, massage, shopping trip, etc.).

Back to Tracking

2011-12-07T20:39:00.000-08:00

So...I started tracking again...

Next week will be two months. Not always every day, but at least a few days a week. It certainly has me on me more aware...of what I am eating.

I've been using fitnesspal. I love that I can scan a barcode and it'll automatically load what I eat to my diary...or I can use entries added by other users already. I can also track water and exercise....

That picture really struck a cord with me! So true it is....

I hoping I make some progress on the scale this week...The scale hasn't moved like I would like...3 and 1/2 weeks to go and I have at least 5 pounds to lose! I really don't want to start the new year over the acceptable weight range for my height!

Please Help: Weight Loss Sabotage....

2011-12-06T19:41:00.000-08:00

Hi Friends...

Do you think it's easier or harder to lose weight if your single???

I was recently contacted by a doctoral candidate who is doing research on weightloss. Specifically, she's looking at whether a spouse or partner can hurt weight loss and healthy living attempts.

To quote her..."while it's hard losing weight on your own, it's not necessarily easier with a spouse or partner. Sometimes partners/spouses undermine weight loss through acts like complaining about healthier food, gifting high-caloric foods, or even through abusive language/acts. I'm creating an anonymous, online survey to assess for partner undermining and to learn more from those who experience it. To be eligible to take the survey, participants need to have experienced this in their current relationship (of at least the past 2 years), and have been participating in a weight loss program for the past 5 consecutive weeks. For more info, you can check out http://tinyurl.com/Clark-Study or Google PUBS-WL ."

Dr. Yoni Freedhoff:, an obesity doctor, also wrote about it here, http://www.weightymatters.ca/2011/11/is-your-spouse-sabotaging-your-weight.html?m=1.Some interesting blog post by the doctor! Worth checking out...

So please take the survey if it applies and spread the word about the survey as it could be an important study to help health care professionals better understand their patients' barriers to weight loss.

Questions about the study reach out to Amanda Harp -aharp@clarku.edu.

Healthy, Wealthy, & Wise....Heart & Soul Magazine

2011-11-28T20:56:00.000-08:00

I'm a magazine junkie. I love them. I subscribe to many, many magazines - lifestyle, home & interior design, finance, business, and fitness.

I wanted to read a magazine about health related issues with people who looked like me. So imagine my delight when I learned about Heart & Soul magazine. I've been a subscriber for nearly 2 years now. The magazine talks about issues effecting a variety of health issues for black women (and the black community). On top of health, fitness, & nutrition - they also talk about money management and overall positive living - "healthy, wealthy and wise".

Once a year they feature a reader as the cover girl...How cute is her spread? She's inspiring!

I was just reviewing a few tumblr sites I've seen quite a few bloggers post inspiring or moving pictures and quotes. I liked the quotes/pictures but the lack of variety in skin colors and body shapes made me appreciate this magazine all the more!

They also have a conference and awards ceremony. I would love to go to that someday....

I also subscribe to Health, Fitness, Shape, & Women's Health...What health magazines do you subscribe to?

5 Weeks - 5 Pounds to Go (142 lbs)

2011-11-27T22:23:00.000-08:00

35 days to get to 137...135 preferably....A pound or so a week.

I started bumping up my exercise about 5 weeks ago. I added back strength training. I also did three weeks of a high intensity, interval training at Urban HITT FITT in Independence, MO. (I think I will separately blog about that). I love training there...it just isn't very convenient to get there. I'm

I started tracking....inconsistently about 5 weeks ago too. Several times a week...Sometimes...everyday.

But, if I am gonna get to where I wanna go...I am gonna have to do two things: 1) be consistently consistent and 2) bump it up a notch.

Consistently Consistent....I was reviewing my info entered into the TargetWeight app on my iphone. I started tracking my weight with this tool in June. June 15th I was 145...some ups and downs...back to 145.2 on July 5th. I ate better, met with my dietitian a few times, add a few double day workout sessions, and strength training...Went to a Zumba Instructor Convention. I wasn't making progress like I wanted. But, I just kept pushing - telling myself...consistently consistent is what gets results. August 4, I was 139.8. How did I get there? I kept up the workouts and the healthy eating - even when I didn't feel like I was making progress. So...I gotta continue the same even though I am not making the progress I'd like. I've gotta keep up the good meals, tracking, and exercise....I will get there!

Bumping It Up a Notch...I've gotta push a little bit more. I read two blogs recently - both by dietitians that were a good reminder...The closer I am to my goal weight...the harder it is to get there...So, I am gonna need to add variety and greater focus. So, I will track more faithfully AND I am gonna try some different cardio/strength training classes/exercises.

Wishing you a successful, profitable, healthy week!

Happy Thanksgiving, Y'all!

2011-11-24T11:17:00.000-08:00

"Thank you, God, for gift of life. The more I respect my body, the more care & attention to my total health and well being" Colleen Zuck. Daily Word for Weight Loss: Spiritual Guidance to Give You Courage on Your Journey -Colleen Zuck , Elaine Meyer

Ever so appreciative for this healthy body...Got up earlier and worked it out hard with Kri Chay at Urban HIIT FITT this morning! The workout was a mix of high intensity, interval moves. We squatted, lunged, kettlebelled, ran, and so much more.

And best of all, instead of charging a fee for the workout...he had us donate cans of food!

Gym Shenigans....(143.2lbs)

2011-11-17T20:57:00.000-08:00

Just got back from 24 hours...

Walking in I dropped some trash into the bins on the outside of the complex. A bag from McDonalds & Long John Silvers! Oh-Uh! What if someone sees me?!?! It wouldn't matter that I actually got a parfait from McD's and a Grilled Tilapia, Rice, and Veggie Platter from LJS for lunch....The bag makes me look guilty!

What in the world was going on at 24 Hour Fitness Today?!?! One chick with no top on ~ only a sports bra & her cups runneth over. Another with shorts so short you could see her cheeks...It's actually against club policy but none of the male club employees said anything!

Earlier tonight I listened to Clifton Taulbert, Author of Once Upon A Time When We Were Colored, at the Kauffman Foundation. Listening to the lessons he learned from his uncle about entrepreneurship through his own business in the segregated South during the '50s that served all racial communities was inspiring! Afterwards, they served snacks...I stirred clear of the cookies and stuck to the hummus, pita, and veggies. They made this AMAZING black bean hummus! Yummy! I wanted to box some up for later...

So Tired (142.6 lbs)

2011-11-15T20:39:00.000-08:00

That is all...

Taught Zumba. Got my Nephew. Deposited the $$$ I earned. Headed to 24 Fitness for a strength workout. Misplaced my earphones...found it...misplaced a credit card...found it...forgot my water bottle...got it. Finally got inside the gym. Got the nephew into the kid's center (which he loves for some reason). And then just had 45 minutes to work it out...My strength routine is usually about an 1 hour to 1 hour and 15 minutes. :( Got the nephew and headed to Burlington Coat. Got terribly lost on a road detour. Finally got to Burlington Coat...Made the return. Got Home. The nephew had homework to do...Finished that. Cooked me a quick & super easy meal. Bathtime. Book Reading...Night Night.

A new appreciation for (single) mothers trying to get/stay healthy, I have...I have my nephew on Tuesdays and Thursdays nights as his mother is in grad school. Juggling him, Zumba, volunteer work, and trying to squeeze in extra workouts is tough. I'm also working on my ARM, Associate of Risk Management, it's a designation for insurance and risk professionals. I have to do self-study after work. It's work to stay focused and to remind yourself what you really want. I guess I will just see this as practice as I know eventually I will have a family...and I want to remain healthy and active.

If Only It Was That Easy (????lbs - I've been on the road)

2011-11-13T20:29:00.000-08:00

***Taking a quick break from working on some choreography for Zumba****

Today's Groupon for Kansas City had two "quick and easy" weightloss options...

1) For only $26 ($71.86 Value), one could get a pair of Weight-Loss Hot Pant. Zaggora's pants "slim bodies by up to two jeans sizes in two weeks" by "using a...bioceramic material that emits infrared rays". Also, the pants helps eliminates cellulite targeting "thighs and other dimple-prone areas by galvanizing the skin's internal zamboni to promote a deep warming of body tissues and promote lymphatic drainage". You can wear the pants by themselves or under clothes- whether asleep or active.

IF ONLY IT WERE THAT EASY....I would buy two pair...One to wear while the other was in the wash. As of 9:45, 500 people had purchased a pair of these pants. But...How many will workout? Cut back on fried foods? Eliminate the sodas? Get enough sleep?

2) $249 for HCG Weight-Loss Program (a $500 Value).

IF ONLY IT WERE THAT EASY...40 days of an extreme diet and injections improperly prepares anyone for keeping the weight loss off. Those 40 days weren't spent working out 3 to 6 days a week or developing the discipline of making time no matter what and pushing yourself physically. Those 40 days weren't spent forming the habit eating healthy lunches and dinners.

I loved the disclaimer..."HCG has not been demonstrated to be effective therapy in the treatment of obesity. Potential side effects include anaphylactic reactions as well as side effects resulting from low caloric intake."

It served as a good reminder...Weight Loss, Weight Management, and Healthy Living isn't always "easy". It takes effort and focus. Somedays - some weeks it may be "easy". Am I truly doing the things that produce the results I want? What am I really wanting? With 6 weeks (Just 48 days) left of the year...I really want to be back within my "healthy, happy weight" by the end of the year (135-137). But, really, I really want to be healthy, happy for the long-haul. Any positive steps to that effect should celebrated.

Here's positive to thoughts to a healthy, happy, productive week!

A Cheeseburger Away (145.6lbs)

2011-11-09T23:03:00.000-08:00

That delicate balance between making progress and falling behind...that's where I am right now.

There's not too much room for leeway. Workouts need to be challenging, consistent, and full of variety. Meals need to be nutritionally rich and reasonable portion size. Missing a workout or two...Completing a workout or two that doesn't push the envelope...Eating a few meals over the calorie allotment....A dinner with too much sodium..A lunch without that balance of veggies, fruit, carbs, and proteins.

I've been here two other times this year. In January...I hovered around 139-140..so close to my goal weight...And again, in August. There were valid and not so very valid reasons why my weight creeped back up.

I've got to stay focused...Keep challenging myself. Reminding myself of that seemingly all so small extra serving of - those moments of not pushing hard during the workout - equates to that one cheeseburger too many.

How Do You Feel Now?

2011-11-05T21:57:00.000-07:00

My hairdresser asked me today....Now that you are healthier....(Another client had just finished her annual health check-ups and we were just chatting about those tests & doctors --- then health overall)...

I told her outside of the lower number on the scale...my numbers such as blood pressure and heart rate really haven't changed (they were good before...but I also know that was only a matter of time).

BUT

I have so much more energy, I feel better, my skin is clearer, my periods are better...

Yesterday I all it could think about was that which I haven't quite gotten a hold of....

Brothers and sisters, I can't consider myself a winner yet. This is what I do: I don't look back, I lengthen my stride, and I run straight toward the goal...Phil. 3:13 and 14 GWT

{BONUS...She said it looked like I was losing some weight :) I'll take that!}'

I Don't Want To Do This Again (143.8)

2011-11-04T21:45:00.000-07:00

I looked at myself in the mirror and stepped on the scale today and thought that...

I just don't want to do this AGAIN. I don't want to do the hard work to lose these last 7 to 10 pounds...

I am frustrated with myself...How could I forget all the hard work? the workouts? the sacrifices? the tradeoffs? the prayers?

2 years ago...exactly...I was the same weight I am now....by December 31, I was 135. Something about this is all too familiar....

But, do it again I shall.....

15 to 20

2011-11-03T21:27:00.000-07:00

I realized today that I have maintained a 15 pound weight loss for 2 years. 20 pounds for almost a year.

That's an accomplishment!

How did I do it?

1) Exercise...I exercised 3 to 6 days a week. 2) Good eating...Fruits, Veggies, Lean Proteins, Healthy Carbs...AND still treating myself to a soda, a dessert, etc. here and there... 3) reversing gains/unproductive behavior - for example...got back from a business trip and I didn't exercise or eat healthy for a week..get right back to work the next week - working out and eating healthy....

BUT....

I feel/look better at a 25 pound loss....SO, what will it take to maintain that for a year?

I think I need to comtemplate this further....

I Need A New Drug (142.6)

2011-11-02T21:11:00.000-07:00

I need a shakeup up to the workout routine..."a new drug", if you will. I am either un-impressed, bored, or unispired by the options that are readily available to me at 24 hour fitness. Not interested in bodypump or step or cycle. I teach Zumba 3 times a week and so that cuts into my ability to try out different workout classes. I'm trying to figure out something that would be a good challenge/routine for the next 6 to 8 weeks. I don't particularly like home workouts and I want more of a challenge then working out by myself at the gym. I need something that's affordable....

I'm not sure what to do....

(I'm thinking about blogging every day for the next 60 days...That'll be a bit of a challenge as I can't blog from work and I don't care for blogging from my iphone. So...we'll see)

60 Days (144.4lbs)

2011-11-01T20:56:00.000-07:00

Left of 2011!

I am determined to start the new year as healthy as possible.

Here were my 2011 goals I set at the beginning of the year:
1. Exercise - 4 to 6 days a week including 1 to 2 days of weight training
2. Eat Healthy - Daily strive to Eat 3 servings of fruit, 5 servings of vegetables (starchy & non-starchy) a day, 6 servings of protein, 7 servings of Carbs/Starchs, 2 servings of dairy, and No more than 3 servings of fat/oil, 6 to 8 cups of water -
3. Teach Zumba Classes!
4. Maintain a healthy weight of 132lbs to 137lbs..

How did I do? I think I did a fair/to good job on these...I exercised at least 3 days a week most of the year. 4 many weeks. I want to bump that up to 5 to 6 days a week through the end of the year. Eat healthy - i did an okay job on this. I ate well...mostly. My dietitian mentioned that I need to check portion sizes and stay a little more focused...Teach Zumba! I am ecstatic to say that I'm still teaching...and have had some amazing experiences teaching zumba...including the Zumba Instructor Convention 2011, helping teach/organize a breast cancer awareness zumbathon party, and teaching in Colorado Springs, CO. Maintain a healthy weight of 132 to 137....This one...I just haven't done. Most of the year I've been in the low to mid 40s...Except, for the month of August, I was in the high 30s/140 flat. I really want to conquer this.

So, in these next 60 days...8 weeks...I will focus on getting the weight down to an acceptable range, boosting my exercising levels - particular weight training, and eat as healthy as possible.

I can do this thing!!!!!

A True Story

2011-10-25T21:36:00.000-07:00

Two weeks ago...I was starving...I was about to grab something from McDonalds real quick (which I just don't do...I am not a major MCD's fan)....But, this story was on the radio that I wanted to finish hearing...so I'm waiting for it to finish AND then I start noticing the people walking into McDonalds....DON"T NOBODY look healthy...round/pudgy/waddling/chunky. I promptly lost my appetite...Waited til I got home to eat something healthier...

Soreness Is The Body's Way of Saying Thank You

2011-07-04T22:18:00.000-07:00

So says my 24 Hour Lift (a weight training class) teacher and my body thanked me Thursday. But, was especially thankful on Saturday.

My teacher just announced she'll be moving away. NOOOOO :( And her replacement will be teaching 24 hour has been replacing several of the 24 hour lift classes with body pump. Uggghhhh! I just hate body pump. I like the mix that 24 hour provides....hand weights, barbell, and pylometrics. Body pump is purely barbell.

I had a pretty good holiday weekend. We went to a wedding celebration weekend at the lake 3 hours away. The married couple rented a huge house and threw a reception party on saturday. The house had a pool and I was able to squeeze in a couple days of swimming for exercise. Does walking a huge outlet shopping mall also count as exercise? ;) I am happy to say I made good eating choices all weekend...I stopped and bought some healthy foods with me...

2 days away from the Zumba convention! I am soooo excited but I have so much to do before then...

Anywhoo...I need to lay it down! Going to get up early and walk...Trying to squeeze in one more 2 a day workout before my trip....

I Put In Work

2011-07-01T21:47:00.000-07:00

I got up early this morning and walked 2.25 miles...Went to work, ran some errands, and last minute packed for the quick weekend trip we are making. Ate dinner.

By then it was 7pm and I was exhausted...I have had a very intense work week and had to take work home every night this week on top on that...I worked out M-F evenings and walked W-F mornings...

So...I decided to catch up on the blog-world...But, reading different posts about striving to be healthy >>>>>>> I was inspired to get up and work it out. And, I did indeed worked it out. Tricep extensions, chest presses, lat pulldowns, bicep curls, squats, leg extensions, bridges, lounges, dead lifts, leg lifts, squats, step-ups...

Now...I am indeed tired. But, I am happy that I challenged myself. There will be no regrets in the morning...

Loved This Quote...

2011-07-01T18:05:00.000-07:00

Drea posted today:

"You have a choice. Throw in the towel or wipe the sweat off your face."

>>>>>>>>>>5 days to convention and I plan to wipe plenty of sweat off my face...

I WAS Feeling Discouraged But Now...

2011-06-21T21:25:00.000-07:00

I was feeling discouraged early today...

2 weeks away from the Zumba Instructor Convention and then a few days at Miami Beach. I am a solid 144 lbs. I had been working on increasing my stamina and endurance...but 2 back to back trips for work for the past week...really made consistent workouts impossible.

SOO....Tried to shake myself from the funk...

Thought of Non-Scale Victories...That DIDN'T work....Read a few blogging she-ro's sites...Madame's, Ro's, BGGF...That Didn't Work...Tried to think of things to reward myself if I reach my goal (my dietitians suggestion)...Sigh, that really didn't work. The only reward I want is to be in my healthiest body - happy weight.

And the thought of having to write yet another post about how I am not yet there made me sad. And, I didn't want to write a post that seemed to be about whining....

AND THEN.......

I went to teach Zumba....And, we had a Blast! I taught some new songs...and Kicked my own butt and my ladies too. Got back to house and quickly washed up and changed...headed to another meeting a church. But, caught a glimpse of myself in my workout clothes. And, well, things aren't perfect but I did see a thing or two that I liked.

AND THEN....

A bumped into a family friend and church member who asked me about working out. What had I been doing? I told her Zumba. She asked if she could join us and I said yes. She said good cuz I want to look like you. I love your curves!

And, I am feeling better. I can do this thing. I will give it my best try and expect good results!

30 Days Away: Zumba Instructor Convention

2011-06-06T21:42:00.000-07:00

I am headed to the Zumba Instructor Convention in just a few weeks.

I am so very excited...

This year celebrates the 10th year! So the celebrations should be extra special.

I can't wait to get additional trainings, learn new music and routines, meet other instructors, and party!

This will be my first time attending the Zumba Instructor convention!

I'm prepping for it by bumping up my exercise....more strength training (3 to 4 days a week instead of 2) and walks in the morning in addition to the classes I am teaching weekly.

But, unfortunately, I am still in the mid-140s (146). I had hoped to be solidly back at my "feel good weight" by now...So, I'm gonna work super hard...stay super focused. Hopefully, I can at least be at 138 lbs before I get there.

Dear Summer Body....

2011-06-02T18:27:00.000-07:00

The first day of summer is June 21st. Will you be here by then?

Love, Ms. BMJ

Bringing in the Pros: Working with a Dietitian

2011-05-10T21:07:00.000-07:00

Today, I met with a dietitian.

Not my old dietitian, but the one that took her place.

Sooooo...

I wanted to work with my old dietitian but since having her baby and launching her own business she has been hard to reach.

I researched a few other dieititans...reached out to 2 (wasn't overly impressed with our interactions)...but, finally called the new dietitian replacing my old favorite and we chatted for a bit and I decided that I would give working with her a try.

Well, today was our first meeting. We had a GREAT meeting. I never felt rushed and I felt like she really wanted to succeed. She was sooo understanding. Had even gone through a ("significant") weight gain and loss experience too.

She is customizing a program just for me!

There is no way I would have lost the 30 pounds the way I did - nutrionally balanced, "well" fed, and healthy - w/o working with my old dietitian.

It's clear that I am in different phase of weight maintenance and I need to make some tweaks. I have also set up an appointment for my old trainer to work up a workout plan that I can follow on my own...I need to make some changes to my workout routine as well.

I'd Be A Better Blogger If....

2011-05-09T05:16:00.000-07:00

I could blog at work.

Sounds horrible...but it's true. :)

By the time I get home from my workouts or other activities, I am distracted or tired....

Or if iphone had a blogger app....

Anywhoo...I am gonna give blogging at least once a week on a set day a try again....

Guilt And Compliments

2011-04-20T20:38:00.000-07:00

Well...

Things have been busy...

Teaching 4 zumba classes a week, Business Travel, Catching a Cold While on Business Travel, Then Getting a Sinus Infection, and a Kitchen Remodel.

Realized that I needed to simplify things a bit and dropped a zumba class :(

Anyways...I had to go to to the DR. to deal with the Sinus Infection. We updated my file. >>>>>Let the guilt begin>>>>>> I am up 1 lb from the last time I was there....(BUT up about 8lbs from my happy maintenance weight). Still exercising 6 days a week? NO...3 to 5. (BUT, actually last year I was working out 6 days a week - 2 to 4 times a week 2x a day). >>>>>More Guilt>>>>>>

Then, a few days later....one of my Zumba participants mentioned how skinny I was...So kind of her...BUT not true.

Anywhoo...keeping up the workouts but wanting to take a few up a level...Thinking about meeting with my dietitian again for a follow-up visit.

#$@I$%&^!!!!!!

2011-03-14T18:08:00.000-07:00

I stepped on the scale this morning and this is certainly how I felt! I really wanted this to be the week that I broke through the 140s and back in 130s. I was briefly in the high 30s in January and haven't been back since. I don't know if that's gonna happen anymore....

AND that makes me so !@#%^Y%#$#%$%$ frustrated. What the heck is going on?

I just don't get it. I'm not losing ('enough' - 'quick enough')! And I'm not...gaining muscle OR losing inches....(My cardio endurance has improved though).

I've been working out 4 to 6 days a week since January. Watching what I've been eating since January. Added strength training about 3 weeks ago. Started calorie counting again last week.

So...anyways, here we go again...working hard to get to and stay in those 130s.

Getting Into The Greek

2011-03-12T19:00:00.000-08:00

Greek Yogurt......I tried to add this to my diet about a year ago...My dietitian recommended trying it. It has about twice the protein of regular yogurt, less lactose, and less sugar.

I love yogurt! BUT, greek yogurt left me desiring for more.

But, lately, I have been wanting to give it a try again....Maybe, it's because I've been trying to refine my yogurt eating....I've been trying to skip yogurts with no artificial colors, high fructose corn syrup, modified starch, or added sugars, etc...So, I tried a few types of greek yogurt last week....Nothing to write home about.

AND then, yesterday, I gave Chobani Yogurt a whirl. I LOVE it! It has a little bit of fruit on the bottom and has nothing but authentic ingredients....(a little embrassed to admit this) But, I have tried the blueberry, strawberry, raspberry, and black cherry and liked them all....Raspberry was my favorite. They have several other selections too.

Do you like greek yogurt? Why or Why not? Do you have a favorite brand?

Counting Calories

2011-03-04T20:41:00.000-08:00

My dietitian had me (among other things) count calories. After the initial adjustment period, I felt empowered by counting calories...I was taking concrete steps to lose weight. Although my calories were limited, my choices to eat were not...I selected what/when/how to eat. I counted calories all throughout my losing weight and for the first several months of maintenance. Then I moved to focusing on eating food groups as recommended by my dietitian and paying attention to portion sizes(and the food pyramid) instead of counting calories over the past year. That worked pretty well. (Although I did count calories the weeks approaching my birthday.)

But now...counting calories seems so restrictive. This week I was going to start eating 1500 calorie a day until I hit goal weight of 135. Sigh....That really didn't happen this week. So, I'll try again Sunday.

Nipping It In the Bud

2011-02-27T16:55:00.001-08:00

So...I've written this post about 5 times in my head...each time it has most of the same message but with a different focus....

I've been tolerating being over my acceptable weight range for almost 3 months now. First, a pound, then two, now 7. And, enough is enough. It's time to nip it in the bud.

A few weeks ago a coworker approached me and said Cute outfit...You are doing a good job at keeping the weight off...I thanked her and yes, it' true that I have kept at least 20 pounds off for a year and half. That was a good reminder to keep the course...We actually were in the cafeteria so I definitely ate especially well that day :) But, it also reminded me to shake off the rest of the weight.

Honestly, the last few weeks, I've been a mix of feeling....I've been frutrated that the weight has come off as fast as I wanted. Mad at myself for letting my weight creep up. Sad that I had forgotten about the girl who worked sooo hard to get this weight off.

SOOOOOOOOOOOOO What Am I Gonna Do To Nip It The Bud???? Honestly, I am still trying to figure it out. Living Social had a deal for 8 personal training sessions for $40 dollars. I snapped that up and started working with with them a week and a half ago...I brought Thin for Life and Fit to Live up from the basement and hope to read them in my "free" time. Thin for Life is one of the very few books that deals with weight maintenance.

I also pulled out a plan that my dietitian gave me to use when I would plateau for a week or two. It works but I don't necessarily love it doing it. For the most part, I haven't been counting calories in over a year...but focusing on eating all the food groups with balance....So, I guess, I am back to counting calories.

But, when I mentioned to my friends today that I too want to shake off some weight...They said...you've gained weight? You wear it well...We can't tell...

I guess that agrees with something I've been thinking alot about...I am smaller than I used to be...Looking good in many areas....I think that is do in part to some of my exercise habits. But, I am bigger than I was and technically not in at a healthy bmi...

I think that can be the difficult part of maintaining...keeping vigilant about staying within that healthy weight range/exercise levels even though you may be in better shape then what you've been before.

So here we go, the journey to shake off these extra pounds. Today my weight was 144.4...135 here we go!

The Bullies

2011-01-06T20:03:00.000-08:00

"There were 8 of them that bullied me. I tried to avoid them, not to notice them. They say if you ignore a bully they will go away…not always so. They reduced me to tears, haunted me, called me names, reminded me of my imperfections & lack of self-control.

They called me fat! I asked friends to help me, “what I should do?” But they never saw them. Some of my friends even questioned if they were really there. “Are you serious?” I would cry out! They are there; bullies never want to be seen so they hide themselves very well. I began hiding in my house rather than going out & encountering them in public. I allowed them to steal my joy, my happiness & my self-love.

There are 8 of them and 1 by 1 I’m fighting them off. The “8 pounds” that bullied me."

~Shirley Raines of Black Women DO Workout

****************I love this quote!!! I too have eight bullies to get rid of. I am 141.8 lbs. 5 pounds over the highest weight in my safe zone and 8 pounds from my the weight that I feel and look good at and is maintainable with reasonable eating and amount of exercise*****************

Happy New Year!

2011-01-06T19:12:00.000-08:00

2011!

2010 was a challenging, challenging year...I think maybe the hardest year of my life...Those challenges made it really hard to keep this blog up and documenting my healthy living journey. I will write about that more later...

Anyways...I'm looking forward to blogging more often...My goal is for once a week.

Well, anyways, here were my 2010 Fitness Goals:

1. Lose the last 5 pounds (preferably before the All-Star Games) - DONE!
2. Exercise - 4 to 6 days a week including 1 to 2 days of weight training - ALMOST DONE - I did 3 to 6 days a through mid-August with a few exceptions due to knee pain. I slacked for most of September & October & early November.
3. Eat Healthily - Daily strive to Eat 3 servings of fruit, 5 servings of vegetables (starchy & non-starchy) a day, 6 servings of protein, 7 servings of Carbs/Starchs, 2 servings of dairy, and No more than 3 servings of fat/oil, 6 to 8 cups of water - PARTIALLY DONE - My eating patterned my work outs...on point for most of the year except for Sept. - Dec. I wasn't as consistent as I should have been
4. Run a half-marathon (Participate in a few smaller races to get ready for the 1/2) - NOPE...I did run a few 5ks but my knee was just not strong enough to run a half-marathon. I actually had to stop running all together for a few months while in physical therapy this summer.
5. Become Zumba certified - DONE!
6. Successfully help lead the 3rd Year of Women's Workout Program at my church - DONE -

Here my 2011 Fitness Goals....

1. Exercise - 4 to 6 days a week including 1 to 2 days of weight training

2. Eat Healthy - Daily strive to Eat 3 servings of fruit, 5 servings of vegetables (starchy & non-starchy) a day, 6 servings of protein, 7 servings of Carbs/Starchs, 2 servings of dairy, and No more than 3 servings of fat/oil, 6 to 8 cups of water -

3. Teach Zumba Classes! - I just started teaching at local curves and I love it!

4. Maintain a healthy weight of 132lbs to 137lbs...

Marinate On This....

2010-05-06T19:50:00.000-07:00

From LaWanda Brokenborough of Aerobics Delivered....

(Healthy) Food for Thought:

Does your family have a "history" of hypertension, stroke, heart disease, diabetes,etc?

Or does your family have a "history" of bad choices-( pork, fried foods, sugar, red meat,and a sedintary lifestyle)?

If you all sit at the same table and eat the same foods, it will usually yield the same results!

Marinate on that!

www.aerobicsdelivered.com

Black Women "DO" Workout!

2010-05-05T21:38:00.000-07:00

I stumbled upon this facebook page a few days ago. I'm diggin' it!

Its a celebration of the sisterhood working towards being healthy!

I especially love the pictures of the transformations from overweight/inactiveness to fitness.

I ordered my t-shirt today! Can't wait to wear it.

Eating Healthy in the Airport

2010-04-29T21:15:00.000-07:00

I travel with my job...anywhere to 5 to 12 trips a year. I enjoy traveling...seeing new and familiar places. I have an any club membership with 24 Hour Fitness so I can work out facilities all over the nation. I also love Zumba-ing when I travel too. I look up new instructors to try out.

Once at my destination, I am usually able to eat pretty well (though that can be tricky at times). But, one of the hardest thing with traveling is finding good selections at the Indy airport. So imagine my surprise and pleasure when I stumbled upon this:

An organic and healthy food eatery. I was pretty happy with the selections there....
(If you look closely to the left, you'll see the sign stating "eat right")

AND THEN....I noticed this....

Why is all this junk in the organic and healthy restaurant? :)

Anywhoo...I hope to see more places like this in airports (and out)

The Trolley Run

2010-04-26T19:26:00.000-07:00

Yesterday, I participated in the 22nd Annual Trolley Run. It's a run benefitting seeing impaired children. It's also the nation's largest timed four-mile run is 'known for its fast, flat to downhill course'. 7,630 people participated. It was chilly outside and overcast - perfect for running.

It's a beautiful run...winding through a lovely section of town....Waldo, Brookside, ending on the Plaza. At times you run through neighborhoods and the residents were wonderful coming out to cheer us on - some still in their bathrobes, coffee cups in hand. Other residents turned up their stereos so we had music to run too. A band was out playing around mile 2 and 1/2. But, my favorite was the ladies at mile 3. They were hilarious and definitely helped me going.

I ran/walked it. My official time is 49 minutes. 12:15 average per mile.

I'm out of shape (as far as running is concerned) due to sitting out a few weeks due to the knee pain/waiting on the medical diagnosis. Although we are working on building back to running in physical therapy, I am not doing more than 10 minutes at a time.

I'm convinced I would have been faster if I had had my mp3 player. I forgot to check the battery and it was dead :( But, then I wouldn't have heard the supporters and volunteers.

Oh, yeah, and about the mostly "down-hill" (which they publicize, my co-workers, and the folks at the running shoe store all say how 'easy it was')...Uh...there were plenty of UP-HILLS...It's was challenging.

Today, I'm feeling pretty good...Just very sore and very little knee pain.

Nope. Not me. :) This is Jane Kibii. She was the women's winner. She clocked in at 20:43. AND she is blind in one eye! She is my she-ro.

Anywhoo...at the end of it, there were goodies like most races...Orange juice, yogurt, and skim chocolate milk.

And every more goodies....Krispy Kremes, Gourmet Popcorn from Velvet Popcorn, and Lil Guys tortilla chips. First race I've been to with "goodies" like this. LOL!

Anyways...this race was a lot of fun...can't wait to do it again next year.

Physical Therapy

2010-04-22T18:16:00.000-07:00

Well....I have been trying to come up with a witty title or an interesting way to broach this topic, but I can't. I am back in physical therapy. I have been feeling much better and doing more than I was since my last session in December 2009. But, not 100%.

But, about 4 and 1/2 weeks ago, I started to experience pain in my knees - consistently or in greater amounts. I iced; I ibuprofen; I rested. Still in pain. Then I worried.

I set up an appointment with another Sports Medicine Doctor. I wanted a second opinion. I know that my physical therapist told me that this is a 6 month recovery, but I wasn't progressing relative to that time frame.

So, I had a new set of x-rays and mri's done per Dr.s' orders. And the Dr. confirmed that there was no tears or anything requiring surgery. But, she ordered me back to therapy (3 days a week for 4 weeks).

I was relieved and am looking forward to getting better. I was concerned about the co-pay ($30 per visit). But, I wanted to work with a therapist closer to home this time around...This facility is alot more affordable $10 per visit.

Physical therapy is no joke...It's a serious workout...including bosu balls, squats, lunges, weight lifting, and various other exercises. I'm determined to go until I feel completely better and can do all the activities I was doing pre-injury. I do see the benefit in it. I think I stopped too early before.

I admit this injury, the recovery process, and everything in between has not been easy. But, I am thankful for what I can do and what I will be able to do in the future. Every session I see folks who are in worse shape then I am. Some due to no fault of their own. Others due to inactivity or lack of attention to their bodies. Its a reminder to work hard and stay in shape.

*Welcome New Followers*

Celebrate & Honor It

2010-04-21T19:57:00.000-07:00

Loved this quote from Blackdoctor.org's article 'The 8 Worst (And Best) Snack Foods':

But a good practice for daily eating is this: Remember that your body is a temple to be celebrated and honored – littering your body with doughnuts and other bad foods, in general, is just not allowed.

Single Ladies Devastation

2010-04-02T07:49:00.001-07:00

Totally, not fitness related, but soooooo funny. Shouts out to Ro is Getting Fit who looked fab in her Single Ladies outfit and is inspiration for buying my own one-sleeved leotard!

I AM NOW AN OFFICIAL ZUMBA INSTRUCTOR!!!!!

2010-03-22T19:54:00.000-07:00

I am so excited to share that I am now a Zumba Instructor.

I took the workshop this weekend.

I can't believe that I am finally 'certified'.

I had SOOOOOOOOOOOOO much fun this weekend.

The instructor training was aboout 4 hours away in another state. My dear friend found out I was going down and asked if she could accompany me. We had a fun "Zumba" themed girls trip.

We did an hour and half long master's Zumba class on Saturday night along with other Zumba instructors, instructors to be, and fanatics.

Sunday I spent 8 hours getting certified. I don't think I've worked out that much in my life in one day!

Intersection of Knowledge, Skill, & Desire

2010-03-18T21:38:00.000-07:00

"A habit is defined as the intersection of knowledge, skill, and desire. You may know you need change, you may even know how to change, but, without desire, change may elude you." Steven R. Covey, The 7 Habits of Highly Effective People

I loved this quote of the week! I truly believe that is why I have succeeded at weight loss this year....because my desire to change finally met the skill and knowledge needed to change.

Meltdown Mondays

2010-03-15T20:32:00.000-07:00

My church started an 10 week exercise program for the ladies called "Meltdown Mondays" 3 years ago. I have been helping with it ever since.I am really excited about this years program.

We made some major changes. We really wanted to move from just being an hour of aerobic exercise to being a wellness program. So, this year we are offering an cardio/strength/flexibility session as well as volleyball. We are also offering talks with a doctor, a registered dietitian, and a personal trainer.

The first hour we are doing 30 minutes of cardo, 20 minutes toning/strength, and 10 minutes of flexibility. The next hour we are doing volleyball - both competitive and recreational. The ladies can pick and choose what they want to do...

We had a good turnout and I am excited about how this year will go.

We also gave the ladies a 10 week challenge to encourage being healthy on more than 1 day a week. We are challenging them to walk at least 100 miles...(they can also run, skate, bike or do other convertible exercise). We are also challenging them to eat at least 5 to 9 servings of fruit and veggies servings a day. Each fruit and veggies serving counts as 1 point. They are to strive for at least 275 points.

Even though I work out 5 to 6 days a week. I am going to participate in the challenge and see just how many miles I'll do. I strive to eat 8 servings of fruit and veggies a day - 3 fruit and 5 veggies - as recommended by my dietitian. But I've been kinda slacking on the veggies. So, I gonna strive to meet and exceed 275 points.

Lazy

2010-03-15T19:31:00.000-07:00

Do you have a part of your body that you don't have to work as hard on? And consequently, you can be lazidical?

For me, its my stomach. Because of my body build....as I slim down overall, my stomach tends to slim down without as much work as other areas - more than other areas. Not to say that I don't have work to do on my core but I must admit sometimes I feel like skipping the situps....

Another area I can be lazy on....my butt. But, not because I don't have to work as hard, because its an area that sees to be harder to change. I have a big butt. Always have. It's not going anywhere....

Although my trainer worked on these areas during our 1-on-1 sessions and gave me a workout plan that included working on these areas, I must admit I didn't always work on these areas on my own with the fevor as others.

One thing I did learn in physical therapy however was the importance of a strong core and glute muscles. Especially, in many of the things I like to do....running & dancing. So, I've been fighting my natural urge to say ehhhhh, go easy on yourself...

Weight Loss Results: Month 8

2010-03-14T18:50:00.000-07:00

A few weeks ago I had a follow-up body composition done by my trainer. We then talked about the results. It was so helpful. If you are not working with a trainer, I recommend doing this. I no longer work with my trainer on a regular basis but I do check in with her every few months or so to check my progress.

Starting Weight 6/11/09: 158 lbs -- Current Weight 2/20/10: 134.2 lbs

Total Loss: 23.8 lbs

Starting Body Fat 6/11/09: 36.4% -- Current Body Fat 2/20/2010: 29%

Total Change: -7.4%

BMI 6/11/2009: 28.9 -- BMI 2/20/2010:24.5

Total Change: -4.4

Starting -- Current -- Loss
Chest 36 -- Chest 32.5 -- 3.5
Bust 30 -- Bust 29.25 -- .75
Waist 33.5 -- Waist 28.25 -- 5.25
Hips 40.5 -- Hips 33.5 -- 7.00
Abs 35.5 -- Abs 32.25 -- 3.25
Thigh 26 -- Thigh 22.5 -- 3.50
Bicep 12 -- Bicep 11 -- 1.00

Total Inches Lost: 24.25

My trainer shared with me that though my weight loss was a good; My body fat change and inches lost were excellent. That's where I think working with a professional can be so helpful....I didn't realize that was true. She said its very hard to move body fat percentages. Measuring my body fat and inches lost have been so helpful during this weight loss journey...especially when I plateaued on weight loss (but saw progress in other areas).

Yes, I still have progress to be made -- I'd like to get to a normal body fat percentage (18-24%), but I am very happy with these results! She told me that I should be very proud/pleased.

Thick? Curvy? Voluptuous? No! Obese!

2010-03-10T15:40:00.000-08:00

I came across this discussion months and months ago. Recent events reminded of it....

http://www.topix.com/forum/afam/T0PUJDA6KK282UKLQ/p3

If you weigh 250-300 pounds and ain't 12 feet tall, you are NOT:

Thick
Big
Country
Corn-fed
More Bounce to the Ounce
Voluptuous
Zaftig (whatever the hell THAT means)
Curvy
Healthy
Big Boned
Have a cute face...

or ANY other lame description. You are one of TWO things...FAT or MORBIDLY OBESE!!!!

Solutions? As previously posted:

EXERCISE!!! Walk, run, forget about mussin' up your dadgum hair and SWIM-just DO something other than watch TV and talk on the PHONE!

WATCH YOUR DIET! The four food groups are NOT McDonalds, Taco Bell, Pizza Hut, and your neighborhood Chinese Buffet.

COOK! This ties into the previous...Fresh vegetables can work WONDERS! Use the microwave to warm up what you cooked the day before, instead of nuking processed junk! If you have to get the veggies canned or frozen, so be it, but get something green in you!

What Real Women Look Like

2010-03-09T18:54:00.000-08:00

That's what MyBodyGallery.com showcases. I learned about this site today from Girls on the Run (which is an awesome organization that empowers girls by teaching them life lessons by training them to run a 5k). It was absolutely fascinating to look at all the different pictures...I think I'm gonna submit my picture to this project. You can sort by weight, height, body shape, and pants size.

Here's how they describe the project....In a world full of images of how we "should" look it can get difficult to tell how we DO look. Our hope is to build a site where women can see what real women look like. What we really look like. Most women have spent so many years looking at themselves in mirrors that we can no longer see what's really there. The My Body Gallery project's goal is to help women objectively see what we look like and come to some acceptance that we are all beautiful.

Skinny

2010-03-07T20:02:00.000-08:00

Lately, I've been hearing this word a lot. This past week in particular!

You're getting skinny. Look at you - skinny minny. Man! Is everybody getting skinny?

I'm never sure what to say....Is that a compliment? Or an observation? Or dis-approval?

For sure, I am not skinny. I've slimmed down alot. Nearly 30 pounds. BUT, I am still a curvy pear shape.

It's funny...My dietitian mentioned that people wouldn't notice until about 15 pounds lost. For me, that was more like 20 to 25 pounds. But, as I close on 30 lbs, I've been really hearing it.

The positive feedback is nice. I so appreciate peoples kind words.

But, I guess what I didn't expect is for it to be a bit unnerving too. I've been working hard. Do I say that? I'm just getting back - close to where I was. Do I say that? I still have work to do. Do I say that? You didn't know me at my old weight. Do I say that? I was getting too chunky for my own good. Do I say that?

I don't know if it's that big of deal or if I want it to be that big of deal.

Enjoying Life

2010-03-07T18:58:00.000-08:00

Months ago I attended a conference in Chicago along with several others.

I'll never forget this trip....for many reasons. But to sum it up, it's that it solidified to me that I will not let my lack of healthy living keep me from enjoying or partaking in what life has to offer.

1) The man who greated us, carried our bags, and drove us to our hotel was very nice. He shared with us that just a year ago he wouldn't have been able to do so. He was overweight and outta shape, but he part-took in a nutrition/workout program at church and made a total turn-around.

2) I attended this conference about 2 weeks into physical therapy. There were long days and nights of training and follow-up homework. But each morning and each night, I did my physical therapy assignments. I kept telling myself "Do What You Have To Do, So You Can Do What You Want To Do". I proved to myself that yes there is always time to be healthy. I had plenty of excuses not to...I was in pain/discomfort...I was TIRED.

3) One day we had free time to do some shopping down the magnificent mile and Chinatown. Yet, many of the ladies couldn't keep up or struggled with "all" the walking that was involved. Even though I was "impaired", I fared better than many of these ladies. Here we were on a trip...in a fabulous city (which some had never been to)...and they weren't able to enjoy it or enjoy it to the fullness. And, I purposed right then, to stay in a healthy condition, that would allow me to enjoy vacations, playing with kids or grandkids, or anything else life had to offer.

4) The next day eating at a restaurant so many of the ladies said this and I quote..."I can eat this (cake, fattenin' dish, not healthy item, etc) because of ALL the walking we did yesterday". What a misconception! But of course, we all do this from time to time. Yet, hearing it out loud...seem to make it so crystal clear. Exercise is not a license to eat whatever or over eat. Why would you want to undo the progress you make?

5) One of the ladies mentioned to me that she really needed to do something about her weight twice. We weren't talking about anything weight related...It came up quite randomly and before she could eloborate more she changed the subject. Yet, the next day, during a shopping spree....she stopped and had a cinnabon & a little later a fudge covered ice cream cone. She said to me my trainer said one of the best snacks you can have is a small vanilla soft serve yogurt. I remember thinking yeah, small vanilla soft serve yogurts can be snack under 200 calories and 5 grams of fat but she is a trainer and not a dietitian. And besides, you put chocolate all over it. But what struck me was that I've done the same thing...you know saying I want to lose the weight...I want to be healthier and then I go and eat things that aren't the best for me or don't work out.

6) You can eat well on the go or on a trip if you really want to. Here I was in Chicago....a faboluous town to eat in! But, I made a point to eat healthily. In the shopping mall, friends chosed to eat cinnabon and I ate apples and yogurt from subway as a snack. Yes, I would have rather had the french toast and the bacon at the breakfast buffet...yes, I would have rather have had the fried chicken instead of the roasted...Yes, I did have to make it a point/work a little harder to pack/bring healthy snacks.

Weighing Yourself

2010-03-04T20:12:00.000-08:00

How often do you weigh yourself? Daily? Weekly? Once A Month? At All?

I weigh myself daily. I always do it first thing in the morning - all natural :)

Some experts recommend that. Others recommend weekly or bi-weekly weighing.

Day to day weighing has let me see first hand the natural fluctuations that happen every day. I've seen clearly the changes that can occur due to water retention, eating salty foods, or my menstrual cycle. I can see the results (or lack thereof) that may occur from a workout or a certain meal. I can catch earlier if I am gaining weight.

But, daily weighing is NOT my only measure. I also pay attention to my body inches/measurements, body fat, and energy levels/strength during workouts. I also use certain pieces of clothing and view my body in the mirror.

When I was meeting weekly with my dietitian, she would mark my weight down each week. Some weeks that particular day my numbers would not reflect a loss or maybe a gain but the other days that week showed that I had made progress. Some weeks correspond to what I was seeing daily. That's the strength and weakness of weekly weighing...Not so frequent that you could become obsesive, enough that you can track progress, but harder to determine where you are natural daily fluctuation.

Bollywood Dance Aerobics

2010-03-01T20:31:00.000-08:00

Bollywood dance aerobics features the dance and music featured in Bollywood movies. The dance is a mixture of classical indian and pop/hip-hop dance.

I took a Bollywood dance class tonite. It was fun.

I wish my class was more like the one featured in the video. My class wasn't quite the aerobic challenge I was hoping for; it was more focused on learning choreography.

If I can find something more like what was featured...I'd try to squeeze this in more often.

A Prude

2010-02-28T19:20:00.000-08:00

So lately...I've been wondering if I am a prude.

When I hit the gym directly from work, I change in the bathroom of the locker-room.

Other ladies are SOOOOOOOOOOOOOOOO free. Not just changing their clothes in front of their locker. I am talking strutting around or in no hurry to put clothes on.

I've seen a lot of naked ladies lately.

I think its weird. Is it just me?

The other day a lady who was drying off with a towel and mostly not covered struck up a conversation with me. I didn't know where to look....

Worst Workout Week

2010-02-20T19:13:00.000-08:00

This week I had the worst workout attendance since I began refocusing on my health (***excluding when I hurt my knee and had to sit still due to doctor's orders).

One workout....That's all....

I was outta town on vacation for 2 days....

I caught a bug and was down for two days.......

I had family in town....

I had two (non-work) project meetings....

So, here's to another week and new beginnings and hitting workout targets....

Does Weight Loss Success Require Mental Toughness?

2010-02-15T17:10:00.000-08:00

http://www.wellsphere.com/weight-loss-article/does-weight-loss-success-require-mental-toughness/779300

I would say yes and so do the author of the article with the same title as this blog post.

The author states that Mental Toughness includes:

1. belief in self
2. good work ethic
3. being self-motivated
4. high in self-regulation
5. being good at handling pressure
6. having good emotional control
7. able to monitor self
8. being resilient

And all these things combined, helps you overcome life's challenges to succeed in weight loss.

I can't agree more. It takes a certain mental toughness to persevere when you aren't seeing results, to say no to food that isn't healthy for you, and to exercise regularly - whether you feel like it or not.

Should I Work Out Today?

2010-02-12T17:32:00.000-08:00

http://www.crankyfitness.com/2009/01/should-you-work-out-today-quick.html

Hilarious tool from Cranky Fitness to help you determine if you should hit the gym!

Leggo My Eggo!

2010-02-11T17:44:00.000-08:00

Growing up we ate eggo waffles! Yummy! With butter and syrup.

This summer I discovered multi-grain eggo waffles and I started eating them again with reduced sugar smuckers jelly. They're 140 calories, 2.5g of fat, and 2 carbs per serving (2 waffles).

But its gotten harder and harder to find them. There is a sign in front of the freezer section, noting that Kellogg apologizes about the shortage and they are working on it. Yeah, but that signs been up there for weeks and weeks.

So, I googled it....CNN had an article about it.
http://money.cnn.com/2009/11/18/news/companies/eggo_waffle_shortage/index.htm.

They'll be in short supply until mid-2010!

Seriously, Kellogg, Leggo My Eggo!

Have you tried Van's waffles? I may give those a try.

Almond Milk

2010-02-10T15:20:00.000-08:00

OR "Sometimes you feel like a nut. Sometimes you don't" (Remember Almond Joys? But, I digress)

One of the bloggers I follow drinks almond milk. With limited options while fasting (gluten free, vegan eating), I decided to give almond milk a try. I've tried both soy and rice milk before - I don't care for either.

I really liked it! It's got a great flavor and texture to it. You can find it in your local grocery store, healthy food store, even Walmart. I like both the Almond Dream and Blue Diamond Milk brands. You can even find it in chocolate and vanilla flavors. Interestingly enough there are a ton of videos and articles out there on how to make your own almond milk.

I recommend trying it out...

Do you drink a milk alternative? Why?

Here's what a LA Time's article has to say about...

"Almond milk contains zero cholesterol. It's free of saturated fats, so it's a healthful option for people with, or at risk for, heart disease. It doesn't contain lactose, so it's an option for people with lactose intolerance. And it's even lower in calories and total fat than soy milk: a glass contains just 60 calories and 2.5 grams of fat to soy milk's 100 calories and 4 fat grams.

But although almonds, among nuts, are a good source of calcium and protein, almond milk's calcium and protein levels don't compare to the levels in cow's, goat's or soy milks. A glass of almond milk provides just 1 gram of protein. Some brands provide up to 20% of the daily recommended calcium intake (about 10% less than the other milks), but other brands provide none.

Almonds are also a good source of iron, riboflavin, vitamin E and some essential fatty acids. A cup of the ground-up nuts contains more than 11 grams of omega-6 fats (but very few omega-3s).

In recent years, several studies have hinted at a link between nut consumption and lower blood cholesterol and a reduced risk of heart disease. Since 2003, the Food and Drug Administration has allowed almonds (and other nuts) to bear the claim that eating 1.5 ounces of nuts daily, as part of a diet low in saturated fat and cholesterol, may reduce risk of heart disease.

Still, nuts are one thing -- almond milk is another. The fraction of almond milk that's actually comprised of finely blended almonds varies between products and can be minimal, Kazaks says. In many commercially available almond milks, almonds are the second or third ingredient, after water and sweeteners. (The same is true for many soy milks as well.) So despite the high vitamin E and omega-6 content of almonds, a glass of almond milk may contain none of the vitamin and just 300 to 600 milligrams of the omega-6s.

Almond milk is a fine alternative for people allergic to cow's and soy milks, Jaffe's Sicherer says, but almonds pose their own allergenicity hazards. Allergies to tree nuts, including almonds, are among the top allergies in the population, affecting 0.2% of children. And although cow's and soy milk allergies are often outgrown, nut allergies are more likely to persist."

Even Martha Stewart Does It...

2010-02-09T14:15:00.000-08:00

Wow...I didn't believe that Martha Stewart had tried pole dance fitness until I saw it.

What's keeping you from trying it?

Refuse to Regain

2010-02-08T14:49:00.000-08:00

I read this book a few months ago after learning about it in a Women's Health Magazine article. I read it on google books because I was anxious to read it right away. The author, Barbara Berkeley, also has a blog http://www.refusetoregain.com/ that's updated regularly.

I was dissapointed with the book; though I think the WHM article and her blog are great.

Here are some pointers from the book:

1. Be Tough, Not Moderate - When it comes to weight maintenace. Adpot a tough maintenace strategy. Practice your strategy by imaging yourself in potential situations and overcoming the obstacles. Don't fear the challenge. Never let others dictate your eating plan. Refuse to deviate or be deviated from your plan.

2. Keep tabs on your weight - whatever method you think is best.
Whether that is step on the scale regularly or trying on the same pair of jeans.

3. Drop the use of "cheat" and substitute "choice"

4. Immediately reverse small regains.

5. Make sure you have a pre-arrange 'to get weight off' strategy so that you don't have to wing it at the last minute. The easiest strategy is to go back on your original weight loss regimen.

6. Accept reversal of regain weight gain days as a part of life.

7. Exercise is crucial for maintainers. Find an intiguing practice and practice it 5 to 6 days a week. Underscore, its importance by scheduling it, outfitting yourself for the sport, and setting goals to achieve.

8. Remain in a supported setting until you are sure you have achieved your senior maintenance setting - if not permanently.

9. Have a balanced diet including lean meat, eggs, veggies, fruits, nuts, seeds, and low fat diary. A diet low in sodium, saturate fat, high in omega-3 fatty acids, high in fiber, low in trans-fats, high in vitamins & minerals.

In the book she outlines, 12 Rules for Success:

1. Be Tough, Not Moderate (about weight maintenance)
2. Commit yourself to a 3 month opt period* (following all the rules for success perfectly for at least 3 months. afterwards, more flexibility is allowed)
3. Weigh Yourself Every Day
4. Reverse Small Gains Immediately
5. Eat Primarian At Least 90% of the Time*
6. Eat One Major Meal a Day*
7. Perform a Daily Plan and Scan (each day think about your food plan; also think of the challenges that may occur and how you can overcome them)
8. Stop Eating after 8pm*
9. Eat from a Limited Menu*
10. Have One Acceptable Treat a Day
11. Have a Love Affair with Exercise
12. Maintain w/ Support & Support Others

I didn't agree with Rule 3,5,6,8, or 9. I don't find them personally applicable nor do I think their applicable for the average person. Rule 3 - included incorporating other rules I don't agree with.

Rule 5 - Eating a Primarian diet 90% to 100% of the time. What is a primarian diet? It is one that consists of lean meat, eggs, non-starchy veggies, fruits, nuts, seeds, and some low fat diary similar to what our ancesters ate. No/very little starches....rice, most beans, potatoes, or bread. That's right....no/very little grains (wheat, rye, oats, barley, corn) and grain-based products (flour, cereal, breads, etc..) - even those that are whole grains. Little to no sugar, honey, juices, sweets, pasta, sweetened drinks, condiments. Limited consumption of tropical fruit including bananas, pineapples, mangos, and papayas. Non-caloric beverages are allowed. The only oils allowed are olive, canola, and avocado. Acceptable treats: low-fat pudding cups, low-fat sugar free jello, low-fat frozen yogurt & ice cream, and low- fat toppings.

Rule 6 - Eating one major meal a day. I just don't believe in this. I think you should listen to your body. Some days it may be evenly spread out meals, others one major meal and other small meals. Rule 8 - Stop Eating After 8pm. Research shows that its not when you eat that causes weight gain, but how many calories you eat during the day. I do agree that if you have a snacking problem, you may need to make rules about not going back to the frig after a certain time. Rule 9 - Eat from a Limited Menu - I understand the principle and have read the research behind it in other publications. However, I do think that you should enjoy eating and try different things. If you have a problem doing so, then consider limiting your menu.

The book spends a lot of time discussing the Primarian diet and ways to implement - which is why I didn't find it more useful. However, as I typed this recap I did realize it did have several tips that were helpful. So, I recommend reading this book but take the some of things she advocates with a grain of salt.

Thin For Life!

2010-02-08T13:05:00.000-08:00

I just finished reading this book by Anne M. Fletcher, M.S., R.D. The full title is Thin for Life: Keys To Success From People Who Have Lost Weight and Kept It Off. I HIGHLY recommend it to anyone who is determined to keep the weight off after losing it. It packed full of wonderful advice, tips, and principles...415 pages of 'em.

This time around losing weight (I lost 25lbs about 2 and 1/2 years ago) I knew I had to do somethings differently if I wanted to keep this weight off. Not necessarily losing the weight, but in keeping it off. But since that was my focus, I ended up losing weight differently too.

What I loved most about this book was not only did it highlight similar/pattern behavior that worked for the group of weight loss masters (those who had lost the weight and kept it off for a number of years) but also the individual things that the weight loss masters did keep the weight off.

Here are just a few of the highlights:

1. It doesn't matter if you've lost weight beofre and gained it all back, b/c most of the masters didn't make it the 1st, 2nd, or 3rd time around either.

2. Majority of masters weigh themselves regularly so they can cathch themsleves when their weight starts to climb. Most have a special plan of action if their weight starts to climb.

3. Maintenance means much more than weight maintenance. It includes the maintenance of other healthy lifestyle behaviors, such as healthy eating patters, exercise, reducing stress, keeping healthy relationships and more.

3. If you spent six months getting in shpae by jogging and lifting weights, how long would you expect the positivie effects to last after you'd stopped? Exercise training doesn't last three years later. You have to keep practing the good habits or you lose the skills.

4. Biology permits obesity to occur in individuals; but the environment causes obesity to occur in the culture.

5. You motivation for weight control will wax and wane.

6. Maintenance is not static. What works at one point in time may not at another.

7. Regainers were far less likely to exercise

8. Some experts advise you spend at least one month in a maintenance program for each month that you spend losing weight.

9. The masters gain and enjoy new tastes in food.

10. Some masters view more healthy foods, such as fruits as desserts/rewards. Others develop low-fat/calorie "splurge" foods.

11. The masters make conscious choices about how to choice their calories. Part of the choice making process is trade-offs. If you have a higher calorie or fatty item, you may have to forgo something else.

12. There's evidence that the longer you cann keep extra pounds at bay, the more likely you'll be able to keep weight off for good. Maintaining weight loss for 2 to 5 years decreased the risk of subsequent regain by more than 50 percent.

13. The most striking similarity among the masters was that they have discovered a way to nip weight gain in the bud. The masters nip weight gain in the bud on a day-by-day basis and on a meal-by-meal basis. The vast majority of masters stop gaining before they put on 5 pounds.

14. Masters don't let lapses become relapses. Lapses are single events of doing something unplanned that is not ideal for weight control.

Does This Blog Make Us Look Fat? Highlight IV

2010-02-05T15:08:00.000-08:00

http://doesthisblogmakeuslookfat.com/2009/04/29/some-days-you-have-to-double-up/

Applebee's Under 550 Calories Meals

2010-02-04T21:27:00.000-08:00

My cousin wanted to eat out yesterday....I said no to his first two suggestions. When he finally suggested Applebees, I said yes because I knew they have a weight watchers menu.

But, then I noticed their new under 550 calories meals. (Just how under....you don't know b/c they don't provide the nutrional info...LOL).

I chose the 7 oz. peppercorn grilled sirloin steak (its topped w/ melted Asiago cheese), steamed herb potatoes, and carrots & zuchini (i don't like brocoli).

It was delicious!I highly recommend it.....

Tyrese Gibson Success Tips

2010-02-04T20:20:00.000-08:00

Read this quote on another blog that inspired the author too and really got me thinking too....

"When you look a certain way, that says how you feel about yourself," says Gibson. "When you're in shape, you don't have to walk up to somebody and say, 'Yo, I love myself.' You look like you care for yourself."

WOW....What I am saying to others by taking care of my body? What about when I wasn't? What I am saying to myself?

So, I read the original article. It shares on how Tyrese gained & lost almost 40 pounds and refocused on his career. He shared about how he did alot of things to mask the weight he was gaining....

Another, thing he said really stuck out to me. "If you can find time to eat, you can find time to work out."

Here's the original article....

http://www.menshealth.com/men/fitness/motivation/tyrese-gibson-success-tips/article/0b5ff23ace631210VgnVCM10000013281eac

Blogging Aspirations

2010-02-04T19:41:00.000-08:00

Every week - if not everyday - something blog-worthy happens or I read something blog-worthy. I make a mental note to write about it or email the article to myself. Sometimes, I blog about it. Often...I don't.....

Letter To the Office Diet Saboteur

2010-02-04T14:53:00.000-08:00

************Does this blog make us look fat? highlight. You can download this as a printable letter here. You can also find other great letters on their site**********

Dear (co-worker/supervisor/boss, assistant),

I am sure you've noticed that I have (struggled with weight my whole life/just
had a baby/am retaining water for many people/drink too many beers). Recently I
have begun to (crash diet/count calories/reduce carbs/adopt a healthy lifestyle) in
attempt to (lose a few pounds/fit into my old prom dress/become smoking hot/lower
my risk of a massive heart attack).I have noticed that you enjoy (baking/bringing in band candy/celebrating eventhose most minuscule holidays). I would appreciate if you would stop putting treats on (my desk/next to my cubicle/on my computer monitor/in my face).

You certainly have every right to bring these items to work but please put them in the break room. This way I can avoid the temptation and you can continue to enjoy bringing in treats. In addition, after I decline your food items please desist from announcing loudly to the (entire office/free world) that (one piece won't hurt/I am on another crazy diet/you knew I couldn't resist). Your actions when I decline your food indicate that you (are jealous of my success/want me to continue to ignore my health/are a jackbag).

I enjoy our working relationship and hope that it continues productively, however
if you persist in sabotaging my efforts I will get a safety pin and poke the voodoo doll of you I keep in my (purse/briefcase) in it's (butt/eye/big toe). This shouldn't surprise you as you always knew I couldn't resist.

Warmly,
The Dieter

Does This Blog Make Us Look Fat? Highlight II

2010-02-03T14:50:00.000-08:00

http://doesthisblogmakeuslookfat.com/2009/03/02/the-constant-dieter/

Does This Blog Make Us Look Fat? Highlight

2010-02-02T14:45:00.000-08:00

If You Ate Too Much On Vacation

Gain a little weight on vacation? No you didn’t. Here’s some denial affirmations to tell yourself.

1. It’s not fat it’s sand trapped in my suit.
2. It’s not fat it’s my new necklace made of shells.
3. Since it’s on my back and I can’t see it it doesn’t exist, thus, it’s not fat.
4. It’s not fat it’s “carry on” luggage. It will store underneath my seat conveniently out of sight.
5. I gained muscle from all the walking.
6. It’s not fat it’s the happiness and contentment I found on vacation that I’ve crammed into my soul.
7. My body is still on Pacific Time and my scale is on Eastern Standard so it’s just a 3 pound time difference.
8. It’s not official weight gain until one week AFTER vacation ends.
9. It’s still cold here so I need the extra weight for warmth.
10. The scale calls it three extra pounds, I call it a souvenir

http://doesthisblogmakeuslookfat.com/2009/08/03/if-you-ate-too-much-on-vacation/

Does This Blog Make Us Look Fat?

2010-02-01T14:36:00.000-08:00

http://doesthisblogmakeuslookfat.com

I LOVE this blog. It always makes me smile. Real weight loss adventures by real women with a sense of humor.

This week I'm gonna highlight a few of my favorite posts. Hope you enjoy will enjoy them too.

Misconceptions About Healthy Eating

2010-01-31T19:40:00.000-08:00

********I just stumbled upon this article and loved what it says. Eating well doesn't have to be hard, Just recently, I had lunch with a friend (a Panera...I had chicken soup, half a turkey sandwich, and an apple with a glass of water) & she said I just can't eat like that. Like what I asked? Healthy. I don't think eating well has to be lots of work inconvenient. I think we can do things everyday at every meal to eat healthily****

5 Misconceptions about healthy eating by Brett Blumenthal - Sheer Balance

In a recent discussion with a friend, she blurted out "healthy eating and dieting are the same thing." I winced. If that is true, then I must have been dieting for years! How awful!

Contrary to popular belief, healthy eating and dieting are two very different things. Unfortunately, healthy eating is really misunderstood and there’s a chance most people have acquired some preconceived ideas about healthy eating and what it actually entails. Here are five misconceptions I just have to put to rest.

Misconception 1: If you eat healthy, you must be on a diet. Too often, the word “diet” is confused with the concept of dieting. Most people equate dieting with deprivation, especially as related to foods they love. Whether you are at your ideal weight or trying to lose weight, eating healthy is NOT dieting. It IS eating a healthy diet, however, which is a proactive lifestyle choice. If you want to eat healthy, you are choosing to do so. You choose to optimize the way you eat to look and feel your best.

Misconception 2: Eating healthy is boring, tastes awful and is never satisfying. Truth be told, eating healthy can taste better…can be wonderfully varied…and can fill you up for longer periods of time than food that is unhealthy. Many individuals who make a long-term switch to a healthier diet swear that they don’t miss the unhealthy foods they once ate. Some actually find them distasteful and unsatisfying! As you eat higher quality foods, your cravings for those that are bad for you and lack nutritional value will diminish.

Misconception 3: There is a secret to weight loss. There is absolutely no secret, no magic pill and no trick to losing weight. You are an individual with individual needs. As a result, fad diets and “secret weight-loss programs” may work for some, but not necessarily for others. Even still, those that find that these fad diets work…only do in the short term. Anything that seems too good to be true, often is.

Misconception 4: Eating healthy is difficult and complicated. Eating a healthy diet is not rocket science. It never has been and it never will be. Don’t tell the experts this, but you don’t need a degree in nutrition, a PhD or an MD to eat well. All you need is a basic, easy-to-implement framework that will demystify the realm of healthy eating and provide simple, common sense rules that are easy to remember and easy to put into action.

Next time you are considering going on a diet…think about the more appealing alternative: A lifestyle that incorporates healthy eating. Change your perspective and see the power it has on your overall health and well-being…not to mention, your waistline!

Body Magic

2010-01-30T21:27:00.000-08:00

So my friend invited me to check out a Body Magic party she was hosting. Are you familar with Body Magic? It's a heavy duty girdle that can help you look like you've lost up to 2 to 3 dress sizes. It's pretty pricey to boot. I had a conflict and wasn't able to make it...But, I promised to go to the next event.

But then I got to thinking.....wait a minute, why would i want to go to this party? I've lost nearly 30 pounds so that I wouldn't "have to" wear a girdle (especially a super girdle) to look good in my clothes. I'd like to tone up some more but I'll do that the old fashion way....SWEAT. So, when the next event comes along, I will go, but purely to socialize...

Ways to Have Your Girl Scout Cookies and Eat Them, too!

2010-01-30T14:25:00.000-08:00

***********Only one more day of this fast left and when it's over I can FINALLY eat some girl scout cookies. I saw this article and thought it gave good advice. I LOVVVVVEEEE girl scout cookies - Carmel D-Lites in particular. Your favorites? **********

Ways to Have Your Girl Scout Cookies and Eat Them, too! By Brandi Koskie - DietsInReview.com

Just three weeks ago you made a resolution to get fit, start a diet, or eat healthier. And then your doorbell rang and a Girl Scout announced that cookie season had begun and waved that tempting order form under your nose to coax you right out of your resolve and back in to the familiar loving arms of her $3.50 a box cookie haven.

If you're struggling between wanting to indulge in your favorite Thin Mint, Samoa or traditional Trefoil, don't fear the double-edged sword that is the Girl Scout Cookie. You can support your friendly neighborhood scout and not wipe out your weight loss goals in one crumby setting. It's mind over matter, and your mind is far stronger than the sugar in those cookies.

Follow these five tips for surviving Girl Scout Cookie season with your willpower, weight and philanthropic needs all satisfied:

1. Think Moderation. No matter what you're eating it's all about moderation. Don’t eat the cookies three times a day, or an entire sleeve or box all at once. Follow the serving size and allow yourself this small treat on occasion.

2. Savor the Flavor. Don’t hover over an open box and shovel in cookies. Instead, pull the serving of two, three or four cookies out and place on a plate. Then, sit down and take your time savoring each bite. Treat these cookies like you would your favorite slice of cheesecake from Chez La Where Ever.

3. Count Calories. The nutrition label really is important, not just taking up space from those cute Scout pictures. Stick to the serving size and add those calories to your daily count. If you grab a second serving worth of cookies, multiply those calories, fat grams, etc. by two.

4. Think Small. If you're trying to satisfy a craving, that is typically done within the first few bites of a food. Avoid ordering enough cookies to last the rest of spring and instead order just one box of your favorite flavor. Then, see number two and savor the flavor!

5. Share! It's a simple, generous concept that can save you a load of calories. If you don't trust yourself with the cookies, but want to support the next door neighbor, buy the cookies and then get rid of them. Share them with a senior center, ship them to the troops, take some to a shelter, or anyone else whose day could be brightened by a box of cookies.

Sore

2010-01-29T20:46:00.000-08:00

And loving it....

My arms are especially sore...but so are my hips and legs...Thanks to that 24Lift class. (and possibly, going out to salsa later that night)

Thursday nite was my second time taking the class. I love my instructor's use of fun music and the variety she mixes into the routine.

I'm sure by March I'll be seeing some results I'm very happy with.

It's funny how things can change. I started strength training again last summer. Although I used to regularly strength train - sometime ago I got out of the routine. And though I was still doing cardio, I never really got back to doing weights. One of the reasons (excuses) I avoided strength training for about a 1 and 1/2 years because I didn't want to "be sore". But now, I feel that soreness in my body and recognize it as a sign of what is to come.....

Good Nutrition Isn't All Bad

2010-01-28T14:05:00.000-08:00

*****I loved this article by Andrea Holwenger, RD. Highlighted my favorite parts.******

When I meet people for the first time and they find out I am a dietitian, there are often two types of responses. Some people are sincerely very interested in what I do and inevitably start fishing for answers to some of their own burning nutrition questions. I also meet a fair number of people who literally shut down at the mere thought of healthy eating.

I have always been curious about why some people are so repelled by the idea of dietitians and the field of nutrition in general.

Perhaps it is because the word dietitian contains the word "diet" and also the word "die" — both often perceived as very negative. Or is it because the diet industry and many so-called health professionals have them believing that in order to be healthy, food must taste awful, be part of some special product or be difficult to prepare? Or could it be that they feel guilty that this is one area of their lives they value tremendously but can't seem to figure out?

Regardless of the reason, if you have been repelled by the field of nutrition, I would like to challenge you to think a bit differently about what "healthy eating" is all about.

Get over getting it right
If you have felt in the past that healthy eating is about deprivation, realize that you don't have to be perfect. In fact, I like to say that "imperfect is perfect." Get over getting it right and move to a philosophy of eating just a little bit better. Challenge the stubborn voice in your head that tells you, "Go big, or go home," because inevitably trying to make too much change will result in "Go big, and go home." Instead, choose flexible nutrition goals that cause you to work a little bit on your food choices but are not absolute.

For example, if you drink lots of alcohol and are looking for strategies to help you reduce intake, you might consider setting a target number of drinks for a typical work week coupled with permission to take a vacation from this during the playoff hockey season and your summer holidays.

When you avoid "all or none" thinking, you can't lose. You can still choose to get healthier without sacrificing social fun and the amazing taste of sugar, fat and salt (since even dietitians know these really do taste good).

Believe in learning vs. failing
Tried making a nutritional change and found that you didn't stick with it? Don't worry about it; you didn't fail. You just learned a valuable lesson about yourself. A single strategy won't work 100 per cent of the time, but if it works occasionally, it is still useful. Think of having a healthy eating tool kit with a variety of tools that will be useful at different occasions.

For example, if you usually skip lunch but remembered to pack your lunch twice this week, celebrate the fact that your strategy worked two out of five times and work on devising different tools for the other three workdays.

If you bought a box of 100-calorie chocolate bars in order to help you reduce your daily chocolate fix to a smaller portion but ended up eating the whole box in one sitting, you learned something about yourself. You didn't fail. You learned that having the bars in the house is a trigger for wanting to eat them all at once. Take this information and try another strategy until you stumble upon something that makes sense.

Repeat, repeat, repeat
Trying something new and getting into a healthy eating groove takes time and patience. Repetition is needed to develop any new habit, so cut yourself some slack and remember that anything new feels awkward until you get into the habit.

The first time you try adding a piece of fruit to your usual breakfast of toast and peanut butter won't feel just right. How could it when you have never done it before? But after you have repeated this new awkward habit over time, it becomes second nature. Acknowledge that change, no matter how small, is hard.

No better time than now
Although you may think you are invincible, chances are eating poorly will catch up with you one way or another. One of the most profound ways nutrition will affect your day-to-day life is related to your energy and stamina. You can't put a price tag on the benefits of feeling better through your workday and having the "get up and go" to do the things you want to do in your personal time.

The toughest part about my job as a dietitian is to convince you to invest in your health now for benefits that will take months and years to show. What you eat now influences your risk for cancer, heart disease, diabetes and more. What you do is also a glimpse into the future of your children's lifestyle and eating habits since they will reflect your choices. If you can't be motivated to choose a healthy lifestyle for yourself, do it for your kids.

Realize that while I don't expect eating well to rank as the focal point of your life, it shouldn't be at the bottom of your "to-do" list either — to get to when you have the time. There is never a good time to start. Somehow, life never slows down enough to get to the things we need to change. There is no better time than now.

Tap into the biggest payoffs
If you are somewhat convinced that you should make a move toward healthier eating and have embraced the above philosophies, here are the three most important things you can do to tap into the biggest payoffs.

Timing
Avoid skipping meals and choose to eat every 3-5 hours for the best energy and also to prevent you from overeating at the next meal.

Assortment
Overwhelmed by the massive assortment of foods you could eat? Start by shopping on the outside perimeter of the grocery store, where most fresh foods are located. Then at each meal be sure to choose something from each of the following categories:

•Grains/starches such as bread, pasta, rice, potatoes and cereals.
•Vegetables and/or fruits, including the fresh, frozen or canned variety, as well as dried fruit and vegetable/fruit juices.
•Protein such as red meat, poultry, seafood, eggs, cheese, yogurt, milk, soy milk, beans/legumes, tofu, nuts and seeds.
Portions
For adults, an ideal plate should be composed of half vegetables and/or fruits, one-quarter grains/starches and one-quarter protein. If you are overweight, try shrinking down the size of your portions by 10-25 per cent, and you will find that your weight starts to change even though you have not changed your food choices.

If you are already doing these things, well, it looks like you are not so repelled by the field of nutrition after all.

Andrea Holwegner — the Chocoholic Dietitian — is a registered dietitian and founder and president of Health Stand Nutrition Consulting in Calgary.

Today's Inspiration: Action, Not Perfection, Creates Results

2010-01-27T15:02:00.000-08:00

******I liked this quote from Jane Powell. I have a tendency to want things just so or else I don't want to proceed at all. But, progress takes some type of action, big or small - perfect or flawed****

"Action, not perfection, creates results."

When you start something new, don't worry about doing it perfectly, initially. Just start and recognize that adjustments will need to be made along the way. In other words, take action!

It’s easier to take action when you don’t expect perfection. Obstacles don’t intimidate you and adjustments are seen as part of the learning process. Expect them and be ready to reach into your tool bag for a solution at any moment.

Action, even imperfect action, will bring results, and, eventually, perfection may follow.

By Jane Powell - http://www.meditationsforwomen.com/

Too Quiet

2010-01-26T21:46:00.000-08:00

Ha...I said smugly to myself as I pulled into my gym's parking lot around 9:30pm. I knew attendance would start dropping off soon...Still, I was a bit surprised to see only 3 cars were in the lot.

But when I got to the front door, the staff alerted me that the gym was closed due to a sewer main break.

Oohhh.....it really was a little too quiet....

Pole Dancing Perils

2010-01-26T21:06:00.000-08:00

First read about this here.

Sue Ann Wee filed a lawsuit last week against Crunch Fitness chain after she hurt both her shoulders when she slid down a pole and fell to the floor. Wee told an instructor she couldn't hold herself up during an upside-down maneuver, and claims the instructor didn't properly supervise/support her during the pole dancing class.

To read a little more about the story, http://www.cbsnews.com/blogs/2010/01/07/crimesider/entry6067655.shtml

When I shared this story with my friend who checked out the class with me, she said she wanted to sue for how sore we were after. LOL! We were SOOOOOOOO sore after. For days after! In places that shouldn't even be sore!

Anyways...based on the info provided, it sounds like Ms. Wee was in the wrong. Ultimately you are in the best position to determine what your can and can't do in a class.

Interestingly enough...I went upside down a few weeks ago with my instructors help/spotting. I wouldn't have done it w/o her.

What do you think? Who was in the wrong?

P.S. I just love my pole dancing class. I can totally see the importance of being flexible and having good upper body and core strength. It makes me wanna get as fit as I can. My instructor shared that the class can become 'addictive'. I certainly think I might end up doing it more frequently after this beginner's workshop is over.

Being A Gluten-Free Vegan

2010-01-25T05:45:00.000-08:00

24/7 is how I am living for another week.....

My church is fasting for 3 weeks (2 down). Only allowable foods are fruits, vegetables, nuts, beans and water. We have done this every year for sometime.

This year, however, it's been 'easier' for me. Thanks to working with my dietitian, 1) I am better at eating strategically throughout the day, 2) eating foods that are more filling and satisfying, 3) working on eating more balanced meals of fruits/veggies/protein.

I've also been eating a few new items (and some old favorites) that are gluten-free/dairy/meat free. Some, I only eat during this fast. A few things I think I'll keep after this fast is over.

Here are a few of my 'have to have' foods. These are things I would/do eat off the fast:

1. Quorn products --- meat substitute made from corn protein

2. Sunkist Smoothies --- 100% juice. No sugar added. No artificial ingredients. I really like the strawberry banana & mango flavors.

3. Burger King Veggie Burgers -- I take off the bun and keep on the veggies...Yummy. I eat w/ their side salad and apples.

4. GeniSoy Parmesan & Garlic Potato Crisps - Low fat, trans fat-free, cholesterol-free, and all natural. I eat them w/ some hummus (roasted red pepper), and it's a great and filling snack.

5. Of course, veggies...But, I especially make good use baked potatoes and large salads.

PLEASE believe I can't wait for the fast to be over! :) I can't wait to have cheese, yogurt, bread, chicken!!!!! Being a Gluten-Free Vegan is NOT for me....More power to those who are....Or are one or the other.

24 Lift

2010-01-24T20:42:00.000-08:00

My (ex) trainer invited me to join a strength class (24 Lift shown in the video) with her at 24 Hour Fitness (we're both members). I LOVED it! I never would have taken it if I had not been invited. I generally take "fun" group exercise classes like Zumba or Brazilian Samba or Global Soul Dance. If you are a 24 Hour Fitness member, I strongly recommend it.

It was so challenging and offered plenty of variety. I enjoyed working out with several different types of equipment....barbells, handweights, & benches.

When I do strength days, I just stick to the machines....I don't care for free weights. With the machines, I have less to worry about when it comes to form or needing support. I am excited that this class is opening up new ways of exercising for me...It got me trying things that I wouldn't have on my own or w/o a trainer.

I'm soooo close to my goal weight which I am excited about! But, I'd like to tone up my arms, stomach, and thighs some more and I think this class will really help!

I think one of my favorite parts of the class was a guy right in front of me. He would dance to the music any chance he got....It was hilarious....I was watching him shake his hips thinking he should be in Zumba....Later on, I overhead him tell another classmate that he tried Zumba for the first time that week and really liked it. :) LOL! I guess he still felt that grooving...

One More Pound

2010-01-22T08:41:00.000-08:00

I'm a pound away from losing 30lbs!

I can't believe it.

I think 130lbs is going to be the right weight for me. I am loving how my clothes fit, what I see in the mirror (w/ or w/o clothes), how I feel when I am working out.

I never would have thought it would take this long or be this hard. But, I think I'm all the better for it. I won't take my body for granted. I won't underestimate just how much work it takes. I will make exercise and healthy eating a priority.

Today's Inspiration

2010-01-11T22:13:00.000-08:00

"Set your sights high, the higher the better. Expect the most wonderful things to happen, not in the future, but right now. Realize that nothing is too good..” ~ Eileen Caddy

*******Loved this quote of the week provided by Franklin Covey************

Blessing My Body

2010-01-10T16:48:00.000-08:00

My body serves me well, and I am open to ways that I can bless my body by nourishing it with food, rest, activity, and prayer.

Daily Word for Weight Loss

******Loved this meditation from the Daily Word for Weight Loss, a book which shares encouragement and guidance for living healthier*********

Please Don't Stop The Music

2010-01-07T21:41:00.000-08:00

This is my new MP3 player! I love it....It has plenty of storgage, it can even play videos, it charges through my computer (no more batteries to deal w/! i'm always forgetting them/or running out of them at the most in-opportutine time). PLUS, I got it for a GREAT price on a Black Friday sale. Do you work out w/ tunes? What music player to you use?

Here's a great article on how music can help your work out....

http://health.usnews.com/blogs/on-fitness/2008/08/07/how-music-can-put-a-spring-in-your-fitness-routine.html

How Music Can Put a Spring in Your Fitness Routine

August 07, 2008 05:48 PM ET | Katherine Hobson | Permanent Link | Print

Last summer, I was making my way through the final miles of the marathon leg of Ironman Canada and was not at all pleased with my performance. I knew, if I just ran a little faster, I could finish in under 13 hours, but I couldn't seem to muster up the will to do so. Then I passed a water stop where the volunteers had set up a boom box. An old favorite from the '80s, Juice Newton's "Queen of Hearts," started blasting from the speakers, something clicked in my mind and legs, and I was able to pick up the pace.

Music is powerful. That's why you'll see Olympic athletes spending their last prerace minutes with iPod headphones stuck in their ears. It's why your spinning class seems to fly by if you like the instructor's all-Madonna soundtrack—and seems interminable if you don't. René Murphy, an associate professor at the School of Recreation Management and Kinesiology at Acadia University in Nova Scotia, got interested in the topic of music and performance when one of the cross-country runners he coached missed a tough group interval workout and made up the same workout herself while listening to music. "She said, 'When I do it with everyone, I'm exhausted and it hurts, but when I do it myself, it's easy,'" says Murphy.

His research suggests that the music is essentially providing a pleasant distraction from the pain of going all out. The mind can process only a limited number of things at once, so if you crank up some tunes, "you're focusing on the music rather than your breathing or what you're doing," he says. In one study, women instructed to run for as long as they could on an inclined treadmill were able to run longer when listening to music, he says.

Of course, the degree to which you focus on the music and ignore your achin' dogs (or lungs) depends on a lot of factors, including, presumably, whether or not you like what's playing. While some songs are pretty much universally inspiring (like the theme from "Rocky"), what some people may find motivating and exciting, others won't, says Vince Nethery, chair of the Department of Nutrition, Exercise, and Health Sciences at Central Washington University in Ellensberg, Wash. It all depends on your taste and emotional associations with a given piece or genre of music.

The beats per minute, or tempo, of the music are also probably important, Nethery says. Studies by Costas Karageorghis, a psychologist who researches music and exercise at Brunel University in London, found that exercising in time to music can boost efficiency, which means doing the same work with a smaller amount of effort. He suggests matching the music to the tempo of a workout. For example, if you're warming up, start with music that has about 80 beats per minute and go up from there. To work out at the lower part of your aerobic zone (say, a brisk walk), music should be in the range of 115 to 125 bpm. The faster or more intense the exercise, the higher the bpm. (I found this tool that helps you measure the bpm of any piece of music; just start tapping any computer key to the beat.) Karageorghis's research team is helping to prescribe music for a London half-marathon in October that will have live music along the route that is scientifically selected to boost performance. (Runner's World has a great selection of mixes for different aspects of a workout.)

Music isn't preferred by every athlete, says Murphy. His cross-country team broke down about half and half between runners who welcome the distraction and those who prefer to focus on things like their breathing, effort level, and heartbeat. That might hinge on a personality trait—perhaps some people are motivated by external cues, while others prefer internal ones, he theorizes.

Steven Wininger, a sports psychologist at Western Kentucky University, says more serious athletes are likely to use music only as a precompetition psych-up, while those of us merely trying to improve our fitness tend to use it to make an exercise class more enjoyable or to make the time go faster. "If you're just making sure you get 45 or 60 minutes of aerobic exercise in to burn calories, you want to distract yourself. You're not even thinking about exercise, and all of a sudden you're done," he says.

The time didn't really fly in Canada last summer, but I can say that I never would have finished in 12 hours, 58 minutes, and 21 seconds without Juice.

For more: My colleague Matt Shulman recently wrote about how music is used to treat diseases of the brain, such as depression and Parkinson's.

Squeeze It In

2010-01-07T18:54:00.001-08:00

http://www.squeezeitin.com/

I think this an interesting idea. I do try to go out of my way to walk the stairs instead of taking the elevator or park a little further away to get in some extra steps, but I prefer to get in a "proper" workout at the gym or park.

Pole & Chair Dance Aerobics

2010-01-03T00:00:00.000-08:00

OR "Why I Will Be Sore in the Morning" OR "I Have a Whole New Respect...."

So, Monday night I had an annual Christmas dinner w/ some friends. One friend gushed about a new aerobics class. Intrigued...I asked her to tell me more. In a few minutes she had me convinced...

So, I called the number and asked about the schedule. The location is a bit of a drive for me to attend a class during the week, but Saturday offered both the chair dance and pole aerobics class. I could attend both back to back (a few of her students do).

I LOVED IT! The chair dance in particular. At one time or another, we incorporated great music, feather boas, fake money, and high heels....

Have I mentioned that I have a whole new respect for the ladies who do this for a living? Sure, I think we realize that it takes a certain level of athleticism, but geez....I don't think I realized just how much.

I'm gonna be soooooooooooooooo sore tomorrow. I think I convinced myself that it wasn't going to be that intense of a workout...Afterall, how could it beat 5k(+) training or zumba or global soul? It was a WORKOUT! But, it was a great challenge and a GREAT way to spice up a work out.

She's a little too far out for me to add the classes regularly, but I will take her Intro to Pole Fitness 3 week workshop. And I think I will try to take a chair dancing class once a month or so on Saturdays...

If you are in the KC area check her out here...Classes are reasonable $6 for chair dancing and $12 for pole fitness.

Crowded

2010-01-01T10:27:00.000-08:00

The gym has been awfully crowded the last few days.

I couldn't quite figure it out...

With the record breaking snow and cold weather the Kansas City area has been getting, it should be emptier....

I couldn't get on my "favorite" treadmill.

And then, it hit me...It's that time of the year...Full of promises and hope and goals and purpsoing....New Years Resolutions and I guess people want to get an early start.

I wonder how crowded it'll be today? :)