The Ever Elusive Perfect Push Up + Abs Exercise of the Day!

If you're anything like me, you can do pretty much every exercise at the gym, but regular ol' pushups... Even the modified 'girl' pushup is daunting task.  I'd like to blame my lack of upper body strength, or my weak shoulders, or perhaps my week triceps, but the truth is I can do multiple sets of other exercises working those same muscle groups (shoulder press, dips, assisted pull ups, etc). There is something about the push up that is just so damn hard for me!  This weekend my fiance's sister and I were playing around with his Perfect Pushups and she thought I was just not trying, until she saw me fail miserably...more than once. haha! Well, damn it! I have a new goal... I WILL MASTER THE PUSHUP!  Well wouldn't you know it, I just received my June issue of Women's Health Magazine and they are featuring a spread on just that.  They've even got a handy dandy guide to pushup variations from easiest to hardest.  If you'd don't want to buy the magazine (although, I'd recommend it because of all the other cool stuff) you can also check it out online here!

Now this is not just about challenging myself to do something that my body has tried to convince me I can't do (although the competitive edge of it all does provide a little extra motivation).  The truth is the pushup is among the most effective FULL BODY exercises out there!  This single exercise works your chest, shoulders, triceps, butt, and strengthens your core...ALL AT THE SAME TIME! What more could you ask for??? You know I'm a firm believer in getting the best possible workout in the least amount of time!  That being said, when you've got a busy day and hitting the gym just doesn't seem possible, banging out a couple sets of pushups seems to be the PERFECT alternative.

Here is the list of all 7 pushup variations from easiest to hardest.  Click the exercise to see pictures/descriptions on the women's health magazine website...

1. Modified "Girl" Pushup
2. Incline Pushup
3. Regular Ol' Basic Pushup (notice it's the 3rd hardest...so it's not so crazy that it's hard to do)
4. Stacked Feet Pushup
5. Decline Pushup (My fiance does these...ugh! I burn with envy)
6. Decline Pushup with Stability Ball (as if the regular decline pushup wasn't hard enough...LOL)
7. Incline Stability-Ball Pushup

The Ab Exercise of the Day! 

(downloaded from http://www.womenshealthmag.com/)

My Confession...

Okay, folks! It's time for a confession.  I have not updated Skinny Fat Chronicles in while because I have fallen completely off the wagon!  Life got pretty busy and my fitness goals fell by the wayside...in the meantime... I GOT ENGAGED!!!!! you can read all about that on my other blog http://lovinglongdistance.blogspot.com. Well, nothing like a sparkly engagement ring to jump start your fitness plan again, so I'll be back on it starting this weekend.  I haven't begun to think about the wedding yet and we haven't set a date, but I do know that I want a strapless dress...sooooo, let the arm sculpting begin. Bring on the Perfect Pushup!!! (Audrey, don't laugh at me... hehe) Look for updates soon!

We all fall off the wagon at some point, but the most important thing is hopping right back on!

12 Best Foods for Your Abs...

Okay, so you know how I'm always talking about The Abs Diet book (Get the book on Amazon.com) !  I'ts my nutrition bible, but seriously, who wants to carry around a book all the time! Well here is a little printable handout with all 12 Abs Diet Power foods (taken from www.WomensHealthMag.com), including a short description of their "superpowers" and how to best put them to use for your body, which goes a little something like this...

1. Incorporate 2 - 3 of these foods into each of your major meals, and at least 1 into each snack. (Remember you should be eating 3 meals and 2-3 snacks a day to keep your metabolism working hard!)
2. Diversify your food at every meal to include a combination of LEAN protein, carbohydrates (from whole grains and fruit/veggies NOT SUGAR), and HEALTHY fat.
3. And probably the most important guideline...MAKE SURE YOU EAT PROTEIN WITH EVERY MEAL!  If you are working out and especially if you are lifting weights, protein is CRITICAL for muscle building and repair.  Most experts recommend a gram for every pound.  That means at 147 lbs I should be eating about 147 grams of protein a day!  (This doesn't mean go out and eat a whole pack of bacon! It's all about finding lean and healthy sources of protein like white meat turkey and chicken, peanut butter, eggs, non-fat milk, low fat cheeses, greek yogurt... just to name a few!)

Now Chow Down!

The Ab Exercise of the Day! 

(downloaded from http://www.womenshealthmag.com/)

Skinny Fat Revealed - Understanding Your Body Composition

Being "Fit" is about more than just what size you wear...Sure, vanity is what lures most of us to the gym at first (Gotta get into that bikini before spring break, right!) but the effects are so much more far reaching than that!  After all being "Skinny Fat" is just as bad (probably more dangerous) than being "Fat Fat"... Why, you ask? Well, when you don't look fat, its easier to ignore your over all health.  Sure, I don't look fat.  I wear a size 4/6 (sometimes even a 2 these days) but who would have guessed that my body was storing 41 POUNDS OF FAT!  That's right!  I finally got my body fat percentage measured yesterday and it turns out that I am at a whopping 29.5%...so what does that mean?  Well, it means 29% of my body composition is fat!!!! I also learned that my muscle composition was low (although I have been working on it!) at 36+/-, my water percentage was also low a 51%, and my bone density was dangerously low at 3.3%.  All of this is BAD, BAD, BAD.  


For now, I am only going to address the body fact percentage, and I'll save explanations of the other components for another post, but I will explain why its important to know what your body composition is.  As you are losing weight, it is important that you are losing FAT and not MUSCLE!  If you are not eating enough of the right kind of food, and if you do not have a balanced workout plan that includes cardio AND STRENGTH TRAINING (thats right ladies, don't let the grunting men at the gym scare you away from the weight area), you could be burning muscle, and this is very dangerous.  The negative effects of a high fat content go without saying, and increasing your muscle is by far the best way to decrease your fat!!!


Okay, so my body fat percentage is not horrible.  The chart below gives some "recommendations" for ideal body fat percentages in women vs. men (these will vary slightly depending on the source, but not by much).  You can see that my body fat percentage would put me at the high end of "Acceptable" which I read as borderline unhealthy!  This news was a bit discouraging, but on the other hand who knows what it would have been if I had checked it 5 weeks ago when I first started! YIKES!!!  I'm afraid to even think about it.  So instead of being discouraged, I am using this new information to set new goals!  I've got to get down into that Fitness Range of 21 - 24%!!!  WOOHOO! I'm on my way!

Classification	Women (% fat)	Men (% fat)
Essential Fat	10-12%	2-4%
Athletes	14-20%	6-13%
Fitness	21-24%	14-17%
Acceptable	25-31%	18-25%
Obese	32%+	25%+

The Ab Exercise of the Day! 

(downloaded from http://www.womenshealthmag.com/)

Starbucks' best belly friendly treats!!!

Taken from Eat This, Not That FREE eNewsletter! (I really recommend this newsletter if you struggle with what to eat when you go out! I have the hardest time with this!)


So according to our friends at Men's Health Magazine, the best drink at Starbucks is a Grande Cinnamon Dolce Frappucino Light Blended Coffee with only 140 calories, 5grams fat, and 24 grams sugar... NOT BAD AT ALL!  Now, if you're more of a bakery case kind of snacker (are there any chocolate lovers out there?) then you're in for a treat.  Try Double Chocolate Brownie Cookie!!! for only 80 calories and 5 grams of fat (skip the drink if you go for the cookie! have some skim milk instead).


Check out these other "belly friendly" desserts too!
http://eatthis.womenshealthmag.com/content/healthiest-desserts-america?article=11&page=1

   

The Ab Exercise of the Day! 

(downloaded from http://www.womenshealthmag.com/)

No Excuses! All You Need is 20 minutes...

We all have those days where we barely have time to breath, let alone go to the gym! For me those are the days when it is most important to get a workout in.  After all, discipline is half the battle, and working out has to become a habit!  I have a philosophy about working out...it has to be convenient! I know that seems very contradictory, but its true! When life gets busy, the parts of life that are most inconvenient for you get shoved to the back burner.  If working out is too much of an inconvenience, you just won't go!  But I have begun to look at it this way, working out is me investing in ME!!!  My health and my well-being are important to me so I will make it a priority to ensure that working out fits in the busy-ness of my life!  That being said I am always on the look out for ways to maximize my workout in the shortest possible time!


Today's Women's Health Magazine daily does email was "Perfect 20 minute workout".. Check out on their website.. Its complete with pictures and descriptions.


http://www.womenshealthmag.com/fitness/isometric-exercises?cm_mmc=Newsletter-_-2010_Feb_23-_-Dose-_-readon

I also thought I'd try something new!   

The Ab Exercise of the Day! 

(downloaded from http://www.womenshealthmag.com/)

  

Week 3 - aaahhhh... sweet progress!

Saturday, I jumped on the scale before my work out and saw REAL PROGRESS!!! I was a little discouraged after losing only 2 pound by the end of 2nd week, but I channeled that discouragement into some hard core NEW workouts in week 3, and BAM! the number on the scale dropped 5 POUNDS!!!

Week 3 Stats

Weight: 147 lbs

Height: 5'4"

BMI: 25.2 What does this mean? (CDC)

Body Fat Percentage: ??? (I know, I know, I still haven't asked them to check at the gym)

Measurements

Bust: 37"

Waist: 30"

Hips: 39

How did I jump start my weight loss? Well, I simply switched up my routine.  I wasn't getting results I wanted from my routine, so I changed it.  I registered on http://www.womenshealthmag.com/.  They have TON of really awesome weight loss programs that you can download FOR FREE!!! The programs come complete meal plans with workouts (including pictures, demos, and videos!  You can even download them to your ipod!). 

I chose the Belly Off program!  It boasts that you can lose 12 pounds in 8 weeks!  Trust me when I say that the workout plan will kick your ass, and did I mention that it was FREE!!!!  (a personal trainer at your gym is gonna cost you at least $250).  Check it out on the Women's Health Magazine Website.  I promise you will not be disappointed (you will need to register with their site to dowload the workouts).



I am actually not following the meal plan.  I don't really do well with a set meal plan, so I follow the principles of The Abs Diet plan (also from the Rodale/ Men's Health/ Women's Health family.  I am still eating 5 - 6 meals totalling 1200 - 1500 calories a day which I track on Sparkpeople.com and stick to my Abs Diet Power Foods.


7 Pounds Down... 13 to go!!!

Eating Out...Ugh!

Why its better to eat at home!!! I walked into the ktichen at work today, and the glorius smell of Mexican cuisine swept my nostrils.  Instantly my mind began filter through all of the possible places where I might be abel to grab a quick and "not-so-bad" mexican meal...I quickly eliminated all of the more authentic mexican restaurants, but concluded I could at least get the south of the border feel from El Pollo Loco... Flame grilled chicken and a couple small sides couldn't be that bad, right?  WRONG!! 

Okay, so the chicken itself is not so bad, but those "small sides" are a meal in and of themselves! Before jumping off the ledge, I checked out the nutritional information on the El Pollo Loco website.  (DON'T BE ASHAMED TO ASK FOR THIS AT RESTAURANTS OR LOOK IT UP ON LINE BEFORE YOU HEAD OUT!) They actually have a really cool feature that allows you to build your meal and get nutrition info specific to that meal.   For me an averate meal at El Pollo Loco is 3 wings, 2 corn tortillas, rice, beans, and salsa.  Doesn't sound too bad, right?  I would have guessed about 500 calories or so... NOT!!! Try 839 calories... that is half of what I eat in a day!  Those innocent small sides are 419 calories by themselves!

So what's a good alternative when I'm craving a little quick mexican flava...Well, check out their "Healther Choices" menu for a skinless chicken breast meal, or make your own meal with a skinless chicken breast, a side of pinto beans, and small garden salad for about 464 calores (cut about 50+ more calories by nixing the dressing, just use salsa instead!)

Full of Flavor, Not Calories!

Who says eating healthy has to = starvation, and rabbit food! I LOVE GOOD FOOD! I like my food full of flavor, and variety... so if this was true, I'd never be able to pull off a healthy lifestyle. But the fact of the matter this is just not true. This YUMMY salad combines 5 of my favorite foods into one delicious lunchtime delight for only...330 calories !!!!

6 large shrimp - 45 calories
1/4 cup yellow sweet corn (frozen) - 40 calories
1/4 cup black beans - 57 calories
2 tbsp lime juice - 5 calories
2 cups fresh spinach - 14 calories
5 leafs, romain lettuce, chopped - 7 calories
1/2 med avocado - 144 calories
4 tbsp salsa - 18 calories (using salsa instead of dressing saves about 60 calories!)


Heat large skillet with cooking spray. Season shrimp with cumin, chili powder and garlic powder. Saute shrimp for about 3 minutes or until done, and sprinkle with half of lemon juice. Remove from skillet. Add corn to skillet, and pan roast until heated through and slightly browned (about 1 minute), add black beans and heat til warmed through. Add half of salsa to skillet. Sprinkle with remaining lemon juice, and cook for about 30 seconds. Serve on a bed of spinach and romaine topped with remaining salsa as dressing.

Enjoy!

Tasty Snack with only 56 Calories!!!!

Gee Whiz! Once your metabolism gets going, you find that you are hungry all day, even though you are eating 5 - 6 times a day!  So my key to success is snacks, snacks, and more snack.  I try to make sure I pack at least 2 snacks with my lunch everyday so I'm not tempted to grab a bag of chips!   

Of course, we all know that eating all day is the key to keeping your metabolism churning throughout the day, but choosing the right snacks is key!  The Abs Diet nutrition plan recommends that all snacks include one healthy carb and and a protein totaling about 200 - 300 calories.  For example...

• A smoothie made with nonfat milk, whey protein powder, and your fave fruit
• 1 med apple + 1 oz of cheese
• 1/2 cup nonfat yogurt + fresh berries
• 1 med orange + handful of almonds
• 1 slice low fat cheese + plus 1 slice of turkey + 1/2 cup apple sauce

But, I get bored with the same snacks over and over... SparkPeople.com always has great snack suggestions.  This one sounds really yummy for days at home!  I'd just throw in some kind of protein and be good to go!  Maybe add in some turkey bacon, or some nuts.  Or have some protein on the side!

Savory Spinach with Tomatoes (From Sparkpeople.com)

Ingredients

• 1 tablespoon olive oil
  
• 1 medium onion, chopped
  
• 1 clove garlic, minced or pressed
  
• 2 tomatoes, chopped
  
• 2 bunches fresh spinach leaves
  
• 1/2 teaspoon salt
  

Nutritional Info

	Fat: 2.7g Carbohydrates: 6.7g Calories:56.8 Protein: 3.6g

1. In the oil, fry the onion, garlic and tomato.



2. Add the clean spinach and salt. Stir together.



3. Cover and simmer for 5 minutes, until just tender.



Serves 6.

Women's Health iPhone App

OMG!  I almost forgot about my new best friend... the Women's Health Magazine "Women's Health Workouts" iPhone App!!! Get it on iTunes!!!! There is a FREE lite version, and a full version for $1.99.

It has over a hundred different workouts to follow, with demos and all!  You can log your sets and everything!  You're gonna have your iPhone with you anyway, so why not have a fun way to spice up your workout!  It will definitely help you add variety to your workout, and prevent the dreaded plateau ...

Day 14 - Don't Get Discouraged (I said to myself)

The initial high of getting back into the groove of working out and eating right has faded, and discouragement has tried to set in.  I weighed myself and found that I've lost 3 pounds! ONLY 3 STINKIN POUNDS in 14 days!!!! Okay, back to reality...That's really not bad at all.  About 2 lbs a week is normal, healthy weight loss.  So I'm shy 1 lb, but damn it! I want my 1 lb!!! and this is where the discouragement sets in. I can't help but think that if I had not had that 2nd plate at the super bowl party, or indulged in chips and salsa at happy hour, maybe I would have lost 1 more lb! BUT the truth is I might not have!  All I can do at this point is move forward.


I am also reminded that the key to any good LIFESTYLE CHANGE is flexibility (notice I said lifestyle change instead of diet or weight loss plan! the key is to reach your goal and maintain it as a lifestyle!) One of the core principles of the Abs Diet nutrition plan is to allow ourself 1 cheat meal a week! AND ITS NOT OPTIONAL!!! so have that burger, or pizza! and jump right back on the wagon.  Not only will it help you mentally, but it will JUMP START your metabolism!  




"Researchers at the National Institutes of Health found that people who at twice as many calories in a day as they normally did increased their metabolism by 9 percent in the 24-hour period that followed." --The Abs Diet for Women, David Zinczenko


Eating that 1 cheat meal a week is just as important as eating the right thing for the rest of the week!!! I have to tell myself that too! I have my goal in front of me, and I sometimes forget to treat myself! After all, I'm working out 5-6 days a week, and eating my power foods...I DESERVE IT!


Besides my cheat meal, I try to make sure I am incorporating the Abs Diet Power foods into my meals throughout the day!

Almonds, slivered or whole
Beans and legumes
Spinach and other green vegetables (leafy greens, broccoli, asparagus)


Dairy (fat-free milk and yogurt, cheese)
Instant Oatmeal
Eggs
Turkey and other lean meats (turkey bacon, skinless chicken breast)

Peanut Butter (natural, no added sugar)
Olive Oil and other trans fatty foods (salmon, flax seed, avocado)
Whole-grain breads and cereals
Extra protein (whey protein powder)
Raspberries and other berries (blueberries, strawberries)

Day 2 -- Skinny Fat: The Gift and The Curse

Originally I was going to name the blog "Skinny Fat: The Gift and the Curse" because that is exactly what it is. The Gift -- well, the fact of the matter is I just don't look fat.  I can put on a bikini, I can wear a skin tight spandex dress and not think twice about it, I can wear short shorts, I don't have cellulite, my stomach is not hard, but it is relatively flat, but you guessed it... this is also...The Curse!  It's so easy to get complacent when you don't "look fat" even if you are 20 pounds overweight.  So what if my jeans went from a 4 to a 6, right?  A 6 is still relatively small.  But that is a TRAP!!!  Slowly but surely those size 6 jeans start digging into my waist, and, oh no.. could it be...the makings of a mini-muffin top! *loud shriek* nooooooooooooooo!  Okay, a little dramatic, but you all get my drift!

Day 2 is always about the time the soreness kicks in.  This morning it wasn't so bad, but by the afternoon, I could barely get up out of my chair to walk to the water cooler! ha!  I guess that means I'm doing something right!  I am a firm believer in "no pain, no gain" although in this case it should be "no pain, no loss" (I know, I'm corny!)

Day 2

Yesterday, according to my SparkPeople.com daily nutrition report, I did not consume enough calories.  I only ate 1101 calories total.  Snacks, snacks, and more healthy snacks was the recommendation, so that is exactly what I did.  Today I did a little better, but actually went over my 1500 cal goal by almost 200 calories, eating a total of 1691 calories.

Breakfast (386 cal): 1 cup non-fat milk, 1 egg, 1 spinach patty (I made a batch of 6 so I have to eat them)

Snack #1 (207cal): handful of almonds, 1 medium tangerine

Lunch (236cal): White Bean and Tuna Salad (2 cup baby romaine, 1 cup spinach, tuna in olive oil, cannellini beans, artichokes, green onions)

Snack #2 (340 cal):  1 slice provolone cheese, 1 slice turkey lunch meat, 1/2 cup of applesauce

Dinner (236 cal): 1 spinach patty, sauteed asparagus

At the gym...Did I mention that strength training routine is directly out of the Abs Diet book?  I am the most non-athletic person ever!  Seriously, I've never played a sport a day in my life... I wasn't even a cheerleader, but this book was my very own personal trainer, and it didn't cost me 100 bucks a session!  If you're intimidated by weight lifting, check it out. There are pictures for every exercise, and there are "at home" alternatives for every exercise...you know what that means... NO EXCUSES!

7 minutes on the rowing machine to warm up

• 30 sit ups (1 set of 20, and one set of 10...couldn't get through the last 10...YET!)
• Knee Raises 2/12
• I completely forgot my obliques today...smh!
• Squats 2/12
• Bench Press 2/12 (30 lbs)
• Lat Pull Down 2/12
• Military Press 2/10
• Upright Row 2/12
• Tricep...ummmm I don't know the name of the excercise 2/12
• Leg Extension 2/12
• Bicep Curl (1 set of 10, 1 set of 6, and 1 set of 4... don't judge me)
• Leg Curl 2/12

Day 1

Stats

Weight: 155 lbs

Height: 5'4"

BMI: 26.6 What does this mean? (CDC)

Body Fat Percentage: ??? (I don't know yet)

Jean/Trouser Size: 28/9 or 6
Shirt/Blouse Size: Small/Med

Measurements

Bust: 37"

Waist: 31"

Hips: 41"

Skinny Fat (noun, adj) Urban Dictionary Definition

Overweight, but not fat or flabby.  Appearing to be in good shape, but not fit.  Nice figure, but lacking muscle definition.  

Yesterday, I decided that it was time to stop making excuses, and GET BACK IN THE GYM!!!  It's been about a year since my last workout, and about 2 years since I was really serious about it.  In that time, my weight has yo-yo'd up and down, but all in all i have gained about 20 pounds!  That's right, 20 POUNDS!!  Three years ago at 25, fresh out of college, I was in the best shape ever.  135 lbs , 21% body fat!  I was working out 6 days a week, and eating a lean mean, high protein, fat burning diet!  Not to toot my own horn, but I looked GREAT! but most of all I felt GREAT!!!  You won't find a man out there that doesn't agree that a confident woman is a sexy woman!  So this journey is about more that finding that ideal jean size! (mine is a size 26, by the way!)  It's about finding that inner confidence, that has not been completely lost, but has been shrouded by a few excess pounds!

So why did I decide to blog about this journey (shameful pics and all)?  Well, you all are my accountability partners!  I've told the world wide web that I'm gonna do it, so there's no turning back now!

How am I gonnna do it you ask?  With a plan, and a couple not-so-secret weapons...

1. Abs Diet for Women (The best damn "diet" book ever! But seriously, its the most complete & well-balanced fitness & nutrition plan I've ever read, and I've read them all!) http://absdiet.com
2. SparkPeople.com (a FREE!! online nutrition and fitness tracker)

My Plan

Eat 1200 - 1500 calories/day

and workout 7 days a week...

• Strength Training -- Mon, Wed, Fri, Sun
• Cardio -- Tues, Thurs
• Interval Training -- Sat

So here we go...

Day 1

Breakfast (478 cal): 2 eggs, 1/2 tbsp cheese, 1/2 avocado

Snack (164 cal): handful of almonds

Lunch (287 cal): 1 cup baby romaine, spinach pattie (see recipe)

Dinner: baked tilapia filet, sauteed asparagus

At the gym...

• 10 min treadmill warm-up
• 
  
  
  
  
  Crunch - 2/25
• 
  
  
  
  
  Knee raise - 2/12
• 
  
  
  
  
  Obliques - 15/side
• 
  
  
  
  
  Back extension  2/12
• 
  
  
  
  
  Bridge
• 
  
  
  
  
  Squat 2/12
• 
  
  
  
  
  Bench press 2/12
• 
  
  
  
  
  Lat pull down 2/12
• 
  
  
  
  
  Military press 2/12
• 
  
  
  
  
  Upright row 2/12
• 
  
  
  
  
  Tricep pushdown 2/12
• 
  
  
  
  
  Leg extension 2/12
• 
  
  
  
  
  Bicep curl 2/12
• 
  
  
  
  
  Leg curl 2/12