Hi everyone I found this fab youtube clip with Bonnie’s fitness tips for the holidays. They are coming and we got to face it and be prepared so that we don’t slip off on the deep end with a holiday gain of excess fat gain. I know that I don’t, but enjoy!! I am off to the grocery store to fill up my fridge.
Usually I would have posted this yesterday, but I was a bit busy and did not get a chance to logo back on. Anyway, I found this article that will help many people that are just starting there weight loss journey is hopes to have success. I believe success is key if you have the right tools to educate yourself as you lose the weight and this article hit home. How can someone begin to lose weight if they have no clue of how much food that are consuming on a daily basis? Do you agree with me on that one? I believe a start is the track what you are eating to get an idea if you are eating too much for weight loss or too little. One tool that has helped me through my weight loss journey and even to this day is Calorieking.com. They have a abundant of food in there data base, even foods from your favorite restaurants to look at. So, check out this article and I hope this helps anyone beginning a journey to a new and healthier you.
It is very well known that in order to lose weight, you must burn more calories than you consume. So how many calories do you consume each day? How do you know how many? Do you simply guesstimate? If so, then that is simply not adequate. When you take the first step to lose weight, you must get a handle on your eating, period. It is impossible for most people to keep track of all this in their head. Therefore you must have a journal of what you eat. One of the earliest things I did was create an Excel spreadsheet that I used to track what I ate on a daily basis. Why would I do this? First, I needed to get an idea of how much I was eating currently. Without knowing, I had no basis to cut calories. But once I started, I learned quickly how much I ate. I had always thought I was doing an okay job, but seeing the daily caloric values, I was shocked how much calories I consumed each day. On the flipside, I was able to see where I could cut back without adversely affecting my health.
Now that you decided to keep a log, how do you go about doing it? I know of people who use a notebook, and they write down what they ate and kept track that way. Others bought software that has huge databases of all foods - including meals from popular restaurants. You simply select what you ate, and the program calculates not only your calories, some programs even provide you nutritional information as well. There are web-based tools that do the same. I simply decided to use a spreadsheet.
Using the food labels, I would enter what I ate, how much calories it contained, and since I wanted to track protein, I entered the grams of protein contained. Using Excel’s auto sum feature, I would total the amount of calories and protein. Whenever I ate at a restaurant, I used http://www.dietfacts.com/ It contains entrees for many, many restaurants. In the, rare, cases I could not find the restaurant, I used this rule of thumb to estimate my calories.
Carbohydrates and proteins have 4 calories per gram; fats have nine calories per gram. I simply made rough estimates and since this situation did not happen enough, I was not overly concerned. Once I started tracking, I discovered this was an excellent accountability tool. Because I was very strict about putting everything I ate, I always had the log in the back of my mind. I would hesitate to sneak, because I had to place it in my log and see the daily caloric intake rise.
I did allow myself once a week to enjoy my favorite foods - I called it my “free day”, a day I did not track what I ate. You know, in spite of eating very liberally on my free day, and I mean extremely liberally, I still ended up losing six pounds a week. Because I ramped my water consumption to about 96 to 120 ounces a day, it clearly was not water weight I was losing. As time progressed, I used this log to also track my weight, and eventually I would track my waist size, body fat composition, my basal metabolic rate, and my estimated calories I burned from my physical training.
Tracking what I eat was instrumental in my weight loss, and my spreadsheet remains a valuable tool to this day. Take control over your weight - begin by taking control of your eating. You will be surprised and pleased by the outcome!
A runaway weight loss success story. Lost over 80 pounds in four months (36 of those pounds in just six weeks)- went from 240 to 160, kept all of it off for nearly a year, so far. I am sharing with others my research that led to my success so they too may control their weight.
Because I monitored so carefully how much I ate, I lost 80 pounds in four months, and 36 of those pounds in just six weeks. Find out more about my successful story at: http://www.squidoo.com/fromobesetoathletic/
Oh Boy!! Did you all see this week’s episode??? Oh good grief, what happened was low down and dirty! if you did not see the show the teams were put into new teams of three essentially mixing up the team members. But before that they all had to participate in a eating challenge and the winner of that challenge was able to make each team. Did you see all of the calories that was in front of them? The cookies, peanut butter cups, cheese, and crackers? WOW!! I would have been sick to eat all of what they did in one sitting. Plan Sugar. Yuck!
The winner was Jez. So, Jez place the team members together and they were all off to train for the next challenge and the weigh in. Neil (blue team member) was placed with two black team members which was Jez and Isabeau, and so on and so fourth.
At the weigh in Neil weighed in gaining 17 pounds place him, Jez, and Isabeau for elimination. My mouth hit the floor because how does someone gain 17 pounds in one week? Then I also was thinking did he gain the weight on purpose to send one of the black team members home? Oh yeah!! It was way too obvious and people were pist off! To top it off, Bob, the blue team’s training was pist off and was cursing and I have never seen that man so mad in the biggest loser history and I can see why. Because of Neil’s actions it made it look like this weigh in was planned and purposely done. So Bob just walked out. It was so emotional. To make a long story short Neil and the blue team got what they wanted which was to send Jez home. What do you all think about that? I was so mad and upset, it was just wrong and not honest competition. I personally think that when that action occurs the contestant should be disqualified from the show. That is not fair at all!! But that’s my opinion.
I just hope that next week the black and the red team kicks the blue teams butt and send Neil home.
On a positive note did you see Jez’s progress after leaving the campus? He looks awesome and just wait because the season finale is going to be a blast!! Well I am out for now and I will be back to chat in a bit.
You all know that I love beauty products and that I also encourage good health for your body and skin. Well I was doing some research on healthy ways to take care of my skin from the inside by using dietary supplements. I already use topical skin care products and thought maybe I can also benefit with doing both.
I came across some interesting news about this dietary supplement called R.G. Skin Revitalizer that supports healthy skin. This supplement has G.A.C. which is an exotic tropical super fruit with a rich history of medicinal use in Asian households. You are probably wondering what in the world is this? I was too! But, Gâc (Momordia Cochinchinemis Spreng), is a bright-red fruit that grows as large as a cantaloupe and abundantly on vines all over sub-tropical Asia, especially in Vietnam. This fruit has Beta-carotene, a natural carotenoid antioxidant found abundantly in Gâc fruit, which helps boost the immune system and assists the skin’s cellular rejuvenation process. It also has Carotenoids as plant pigments that functions as protection of the plant against excess sunlight. As a result, their nutritional value is especially important to healthy skin. Interesting, huh?
Some of the benefits I found with this R.G (red Gac) Skin Revitalizer are:
Daily skin nourishment exceptionally rich in antioxidants to support your body against damaging free radicals* and to help provide nutrient support for strong cellular rejuvenation*
Works from the inside out* and complements topical skin care regimen
Pure fruit oil extracted from “Gâc” (Momordia Cochinchinemis Spreng), a native fruit of Vietnam
Have anyone of you heard of this supplement? It is completely new to me and I will continue to research it more to see if this may be something that I want to add to my routine or not.
I just had to post this song today inspired by my friend Tressa. If you are feeling down and need a pick me upper listen to this song by Heather Small called “Proud”. I have just listened to it again and I am feeling soooooooo much better and I am ready to enjoy this day to the fullest and end it with a proud feeling.
Okay, is it just me or do anyone of you go through this every month. Starting yesterday I have become such a snacking monster!! I ate a pound of trail mix, popcicles (2), 4 slices of cheese, and chips last night. What in the world? I can not believe I did this. I went to bed feeling so bloated. Then this morning I got on the scale and saw disaster in the making and I really, really need to nip this in the bud NOW!! The scale showed 166. EKKKK!!! Right now I want to snack, but I better just get my butt to bed now before that happened. Why does this occur? And, how can I make this stop? Any ideas out there? I will be doing great all month and then the time of the month comes and it goes down hill from time to time. I hate being a woman sometime.
Well, not much exciting here today, but I will get it together. I am going to workout my biceps and triceps and I am going to sleep. In the morning I will completely workout my upper body and then 30-45 minutes of cardio too.
Good night all
Wow this week came and went. This week I felt that I did better with my workouts and eating, however this is room for improvement. This week I got in 4 days of workouts which was 2 days of cardio and 2 days of weight training. It’s okay, but I know that I can do much better than that in order to get the results I know that I can. In a bit I will workout my legs by doing some calisthenics:
Spats 3 set of 12
Reverse lunge on my step bench 3 sets of 12
Stiff-Legged Deadlift with 5lbs weights in each hand 3 sets of 12
Front Lunge on my step bench 3 sets of 12
Inner and Outer thigh adduction with my stability ball and resistance band
After that I will plan out my week. If you are struggling with your workouts this is a great idea. It keeps me focused and I know what I need to get done ahead of time. I also went to the grocery store late last night so I have all of the healthy food ready for a successful week in building more muscle and losing fat!
How was your week? Did you get the results you want? Are you disappointed in some pitfall that came along your way? If so, just refocus, forgive yourself for any mishaps and more forward again. I found this quote that I like that I would like to share in hopes that it motivates anyone who aspires to achieve whatever it is that you are working on.
Enjoy and have a great night
“That first peak is the best place to pause and look back, to see if you took the easiest route, to learn the lessons from the first climb. And it is the best place to examine the terrain ahead, to change your plans and goals, to take a deep breath and begin climbing again. ”
- By Michael Johnson
For any of you that are getting married and planning your wedding I found another great site that you may be interested in checking out. I love weddings and love to share anyways to help make it the most memorable day of your life. I came across this site called Little Things Wedding Favors and found a really nice selection of wedding favors, wedding accessories, invitations, wedding party gifts, bridal and baby shower favors too. I especially love the selection of place card frames that could jazz up any table setting that you have designed with you wedding planner. If you are in the final stages of your wedding planning and are looking to add the finishing touches to your reception site check this site out. Happy Planning.
I am going to be really quick and then I am off to enjoy the rest of my Friday with my hubby now that our little one is off to sleep. I am so happy that I was 100% to my meal and exercise plan today. It was tough because I am completely sore on my upper body and still in the buttocks too. A few minutes ago I just finished 30 minutes of Cardio Fusion DVD with Cathe and 10 minutes of abs on exercise on demand (channel 1431 on time warner cable). So, now I am done!! I just remembered that I need to go to the grocery store because I don’t have anymore food to go along with my meal plan. Darn it!! I just want to watch a movie and sleep because I have to go to work in the morning from 10-7pm. Gotta love it. Well, I am out and you all have a great Friday night.
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