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