Last day of the month means end of the month blitz!
SAvings on products today only:
sign up for a new challenge pack (workout plus shakeology) get 20.00 back from me!
Sign up for shakeology home direct get 10.00 back from me
Deeper discounts for new coaches who sign up....email for details:)
Today is your day to start the new month fresh.....just do it!
I give a diet and support group or unlimited contact to all my customers.
Email april6678@sbcglobal.net for details.
Today's diet:
egg whites and multigrain English muffin with natural peanut butter
snack: banana
Black bean burritos
snack: greek yogurt with blueberries
chocolate shakeology with natural peanut butter
Today's workout (going to do it now...but here's what 's on tap:)
Weights- abs, lats, back , chest
15 min plyo circuit
60 min elliptical
I'm weighing in tomorrow so gotta go hard
April
http://beachbodycoach.com/april6678
Wednesday, July 31, 2013
Monday, July 29, 2013
diet myths debunked...and some that aren't myths
Soooo....
people ask me all the time questions about dieting...some questions, I think people know the answer to , but they ask hoping for the easy way out? i.e.
What do you think about that lemonade diet where you only drink lemonade? (Really lol?!)
But it's truly confusing to move between what's real and what's not . Here's a few things that aren't myths. THESE ARE TRUE!
-Don't skip breakfast.
-Drink a lot of water.
-Eat smaller meals rather than large ones.
Now...for the myths....starting with my least favorite because I hate that there are still fitness personnel who tell people this. And there a few variations to this one.
-Carbs are bad. Carbs make you fat. You are "carb sensitive".
***Gotta put this in...if you are doing a program and all the trainer, nutritionist, coach says is no carbs, that's like them saying...I am too lazy to write you a diet and explain to you, or I don't know enough to do so, so I'm going to just say no carbs.
Truth: Yes , some carbs are bad...think about it and you know them...processed carbs...i.e. white flour starchy carbs....bagels, donuts, cookies, pie , cakes, white bread, pasta, white rice.
But there are good carbs and depending on exercise level, you may need some. Just go for healthier carbs....wheat bread , brown rice, fruit, and some veggies are carbs.
Don';t listen to anyone who says fruit makes you fat...no one got fat from eating a banana. Yes, fruit may need to be moderated , esp. close to a weight loss goal, but you don't have to cut it out totally.
People are not "carb sensitive". Your body needs carbs to exercise, esp. vigourously.
-All calories are equal.
LOL when I marathon trained , some of my co workers said I ate constantly....I did. I was running between 30-45 miles per week for at least 10 weeks (and was still running 20 in the lower weeks). But I was eating well....an extra apple or banana (good carbs) and a carb like a plain potato with my lunch. Someone said " My sandwich has the same calories as that." Possibly true...(although probably not), but your body uses grilled chicken, broccoli, and a plain potato much more effectively than a bologna sandwich on white bread with mayo and one of those 100 calorie snack packs of cookies....who cares which has more calories....clearly lunch two was unhealthy.....look at what you're eaten before you even start to worry about calories at all.
--If I eat badly, I make up for it with extra exercise.
It's not a bad idea to put in a sweat session after a cheat meal, but it doesn't cancel out all the fat and calories consumed, If only it was that easy.....lol I'm a marathoner so by that account I should be like 100 lbs by now (I'm not).
_Cutting out a food group makes you lose weight.
This is true temporarily. In the long run...it won't help. So only cut out dairy, gluten, etc. if you are really intolerant. Those gluten free cakes and muffins don't lead to weight loss!
-Those frozen WEight Watchers and Lean Cuisines are healthy right...portion control.
WRONG! If it's frozen it has added preservatives and probably salt. Those have little protein or veggies and lots of fillers like rice. Make your own grilled chicken and broccoli instead of that cruddy frozen 3 pieces (less than bite sized ) of chicken and white rice. You'll be full with your own cooking rather than frozen junk.
Did this help? I hope so.
Today's diet:
breakfast 2 eggs, half cup oats
snack: banana
lunch: black bean burrito on wheat tortilla
snack: baby carrots with hummus
dinner: chocolate shakeology with natural peanut butter
Today 's workout: weights (biceps, triceps, abs, shoulders)
50 min on elliptical
need weight loss support? email me about my challenge group april6678@sbcglobal.net
p.s. I just ordered my p90x ...can't wait to start!
people ask me all the time questions about dieting...some questions, I think people know the answer to , but they ask hoping for the easy way out? i.e.
What do you think about that lemonade diet where you only drink lemonade? (Really lol?!)
But it's truly confusing to move between what's real and what's not . Here's a few things that aren't myths. THESE ARE TRUE!
-Don't skip breakfast.
-Drink a lot of water.
-Eat smaller meals rather than large ones.
Now...for the myths....starting with my least favorite because I hate that there are still fitness personnel who tell people this. And there a few variations to this one.
-Carbs are bad. Carbs make you fat. You are "carb sensitive".
***Gotta put this in...if you are doing a program and all the trainer, nutritionist, coach says is no carbs, that's like them saying...I am too lazy to write you a diet and explain to you, or I don't know enough to do so, so I'm going to just say no carbs.
Truth: Yes , some carbs are bad...think about it and you know them...processed carbs...i.e. white flour starchy carbs....bagels, donuts, cookies, pie , cakes, white bread, pasta, white rice.
But there are good carbs and depending on exercise level, you may need some. Just go for healthier carbs....wheat bread , brown rice, fruit, and some veggies are carbs.
Don';t listen to anyone who says fruit makes you fat...no one got fat from eating a banana. Yes, fruit may need to be moderated , esp. close to a weight loss goal, but you don't have to cut it out totally.
People are not "carb sensitive". Your body needs carbs to exercise, esp. vigourously.
-All calories are equal.
LOL when I marathon trained , some of my co workers said I ate constantly....I did. I was running between 30-45 miles per week for at least 10 weeks (and was still running 20 in the lower weeks). But I was eating well....an extra apple or banana (good carbs) and a carb like a plain potato with my lunch. Someone said " My sandwich has the same calories as that." Possibly true...(although probably not), but your body uses grilled chicken, broccoli, and a plain potato much more effectively than a bologna sandwich on white bread with mayo and one of those 100 calorie snack packs of cookies....who cares which has more calories....clearly lunch two was unhealthy.....look at what you're eaten before you even start to worry about calories at all.
--If I eat badly, I make up for it with extra exercise.
It's not a bad idea to put in a sweat session after a cheat meal, but it doesn't cancel out all the fat and calories consumed, If only it was that easy.....lol I'm a marathoner so by that account I should be like 100 lbs by now (I'm not).
_Cutting out a food group makes you lose weight.
This is true temporarily. In the long run...it won't help. So only cut out dairy, gluten, etc. if you are really intolerant. Those gluten free cakes and muffins don't lead to weight loss!
-Those frozen WEight Watchers and Lean Cuisines are healthy right...portion control.
WRONG! If it's frozen it has added preservatives and probably salt. Those have little protein or veggies and lots of fillers like rice. Make your own grilled chicken and broccoli instead of that cruddy frozen 3 pieces (less than bite sized ) of chicken and white rice. You'll be full with your own cooking rather than frozen junk.
Did this help? I hope so.
Today's diet:
breakfast 2 eggs, half cup oats
snack: banana
lunch: black bean burrito on wheat tortilla
snack: baby carrots with hummus
dinner: chocolate shakeology with natural peanut butter
Today 's workout: weights (biceps, triceps, abs, shoulders)
50 min on elliptical
need weight loss support? email me about my challenge group april6678@sbcglobal.net
p.s. I just ordered my p90x ...can't wait to start!
Thursday, July 25, 2013
having nerves about the gym...going to a new class?
Good morning everyone...I feel great that my workout for the day is done!
I wanted to blog about something people tell me a lot......esp. people who are just starting their weight loss journey....that they are shy to go to the gym or a new class.
I know this happens first hand. I remember I started losing weight just by walking and I finally signed up for a gym. It's intimidating at first....but now it's like my second home. I remember when I was like 280 lbs, I was using a machine, and two men were making fun of me. I left immediately. But when I sat and thought about it, I realized I can't change people who are idiots....I can only change me. What the heck do I care what anyone thinks of me....never mind people I don't know. I went back and haven't stopped since.
MOral of the story....don't worry about what other people say or if they look at you (they may be copying the exercise you are doing too).
One thing I recommend is taking those "intro" classes gyms offer when you first sign up. This keeps you from looking silly when you realize the elliptical isn't broken you have to pedal it first (this happened to a guy at the gym.....luckily for him, there are nice ppl like me at the gym who tell you stuff like this:). If you want to use something and don't know how....ask the ppl who work at the gym. Trust me ...they don't mind (or they shouldn't...that's their job:).
Some ppl use the buddy system and go with a friend.....it's a cool thing to do, but I think there's value in learning to go alone.....what will you do when that friend blows off the gym or is sick? So head there alone too sometimes to get used to it. An Ipod is great company.
If you're really reluctant about the gym, outdoor exercise or a DVd is a great option. I always say.....shaun T never gives me a dirty look when I mess up in hip hop abs....but those ladies who really know latin dance in zumba....lol you'll feel like crap in an instant. Walking , running, and biking are other options for outdoors....plyo can be done outside...I'll give an example of a quick plyo workout in my next post...stay tuned.
No excuses...get in that gym.
and p.s I saw those guys that used to laugh at me the other day at the gym (I seldom go to that one any more, but I was exercising with someone else)....they both looked like they packed on a few lbs...whose laughing now? (well I never laugh at weight gain...but did I get a small sense of satisfaction..yep...not perfect)
Today's workout: plyo 25 min, les mills combat ultimate warrior workout -1 hour
Today's diet:
2 eggs, half cup oats
snack: banana
lunch: tofu with veggies
dinner: chocolate shakeology with natural peanut butter
snack: nectarine
I wanted to blog about something people tell me a lot......esp. people who are just starting their weight loss journey....that they are shy to go to the gym or a new class.
I know this happens first hand. I remember I started losing weight just by walking and I finally signed up for a gym. It's intimidating at first....but now it's like my second home. I remember when I was like 280 lbs, I was using a machine, and two men were making fun of me. I left immediately. But when I sat and thought about it, I realized I can't change people who are idiots....I can only change me. What the heck do I care what anyone thinks of me....never mind people I don't know. I went back and haven't stopped since.
MOral of the story....don't worry about what other people say or if they look at you (they may be copying the exercise you are doing too).
One thing I recommend is taking those "intro" classes gyms offer when you first sign up. This keeps you from looking silly when you realize the elliptical isn't broken you have to pedal it first (this happened to a guy at the gym.....luckily for him, there are nice ppl like me at the gym who tell you stuff like this:). If you want to use something and don't know how....ask the ppl who work at the gym. Trust me ...they don't mind (or they shouldn't...that's their job:).
Some ppl use the buddy system and go with a friend.....it's a cool thing to do, but I think there's value in learning to go alone.....what will you do when that friend blows off the gym or is sick? So head there alone too sometimes to get used to it. An Ipod is great company.
If you're really reluctant about the gym, outdoor exercise or a DVd is a great option. I always say.....shaun T never gives me a dirty look when I mess up in hip hop abs....but those ladies who really know latin dance in zumba....lol you'll feel like crap in an instant. Walking , running, and biking are other options for outdoors....plyo can be done outside...I'll give an example of a quick plyo workout in my next post...stay tuned.
No excuses...get in that gym.
and p.s I saw those guys that used to laugh at me the other day at the gym (I seldom go to that one any more, but I was exercising with someone else)....they both looked like they packed on a few lbs...whose laughing now? (well I never laugh at weight gain...but did I get a small sense of satisfaction..yep...not perfect)
Today's workout: plyo 25 min, les mills combat ultimate warrior workout -1 hour
Today's diet:
2 eggs, half cup oats
snack: banana
lunch: tofu with veggies
dinner: chocolate shakeology with natural peanut butter
snack: nectarine
Tuesday, July 23, 2013
why it's good to work hard at losing weight
Hi everyone,
I just wanted to make this post in answer to some questions I've been getting about my approach as a coach. LOL I am a hard weight loss/health coach. NO ifs ands or buts about it. And there's a reason for that that I would like to share today...even if you aren't working with me...this might be helpful for you if you are losing weight or trying to get healthier.
One big reason I won't gain weight back is because losing weight for me, was FREAKING HARD! It isn't easy training for a marathon, getting up at 4:30 am to work out or do classes, eating salad while everyone else has pizza, always preparing your own food, the list goes on and on. But at the end of the day, am I glad I did all those things? Absolutely.
Working hard to lose has made me see that I never want to gain this weight back. Work this hard twice? No way.
Today someone said to me, "I'll just do weight watchers, at least you can eat what you want."
I'm going to risk people hating me here. I'm going to risk that you don't read my blog anymore....because I feel so strongly about this.
WEIGHT WATCHERS SUCKS!
Do people lose on it at first ..sure. I did too ....I used every one of those cheat points and lost 4 lbs in week one...then guess what...those cheat points caught up to me. I stopped losing. Then....
REason two why weight watchers sucks:
The leaders could not help me....because they know nothing about nutrition. or exercise. They are just people who have lost weight by counting points (reason 3 why weight watchers sucks....everything in life doesn't have pts.)
I am an exercise and nutrition nerd/loser lol. I know how many calories per minute I burn in every exercise I do. I know the weight range for every weight by heart. I know a training schedule for things I don't even care about...like bike races.....because I've read it , studied it, etc. That's a lot more than memorizing point values.
Diets (and it's not only WW, that's just my personal least favorite) that say you can eat what you want, suck. You might lose weight, but you're going to look like crap. One thing I'll say....beachbody coaches who are at their goal, are banging. They look good . I'm not at my goal yet, so I'm not talking about myself....although when I get to my goal, I'm going to be bangin too.You are what you eat...and if you want to look like you ate candy with your cheat every week....I guess so be it. but I'll be the one to tell you...the only way to lose weight and look good is with a good diet. Cheats will be very occasional.
Ditto for exercise. If you aren't sweating...why bother? If you have more than 20 lbs to lose, laughing with your girls during zumba 5 days a week isn't making you into a sexy princess. Nor will your 20 min stroll, 30 min stationary bike ride on level 1, or lifting 5 lb Barbie dumbbells. If you are exercising 5 days.....3 need to be hard sweat sessions (save the 2 days for zumba with the girls).
And ladies sorry, but I especially mean you on this one (although the guys are guilty of going with a friend and "resting" while he lifts...another no no).....get down do push ups, sit ups (not crunches) and pick up weights. If you're working out, make it count.
Not to be harsh here..I love anyone who reads my blog! But if you really want to lose.....you gotta put down the cookies, pick up the grilled chicken, apples, tofu, and broccoli, and get in that gym and sweat!
So nope....working with me isn't easy..but it gets results.
Ask my challenger who has lost 14 lbs in 15 days. :)
Want to join me and kick butt? email april6678@sbcglobal.net for details about my challenge group
today's workout: combat power HIIT plus 30 min jog/sprint intervals, plus ab workout
today's diet:
egg whites, multigrain English muffin with natural peanut butter
plum
strawberry shakeology with a banana
cherries
dinner out tonight (checked the menu ahead of time....planning on a salad with grilled chicken or shrimp)
April
http://beachbodycoach.com/april6678
I just wanted to make this post in answer to some questions I've been getting about my approach as a coach. LOL I am a hard weight loss/health coach. NO ifs ands or buts about it. And there's a reason for that that I would like to share today...even if you aren't working with me...this might be helpful for you if you are losing weight or trying to get healthier.
One big reason I won't gain weight back is because losing weight for me, was FREAKING HARD! It isn't easy training for a marathon, getting up at 4:30 am to work out or do classes, eating salad while everyone else has pizza, always preparing your own food, the list goes on and on. But at the end of the day, am I glad I did all those things? Absolutely.
Working hard to lose has made me see that I never want to gain this weight back. Work this hard twice? No way.
Today someone said to me, "I'll just do weight watchers, at least you can eat what you want."
I'm going to risk people hating me here. I'm going to risk that you don't read my blog anymore....because I feel so strongly about this.
WEIGHT WATCHERS SUCKS!
Do people lose on it at first ..sure. I did too ....I used every one of those cheat points and lost 4 lbs in week one...then guess what...those cheat points caught up to me. I stopped losing. Then....
REason two why weight watchers sucks:
The leaders could not help me....because they know nothing about nutrition. or exercise. They are just people who have lost weight by counting points (reason 3 why weight watchers sucks....everything in life doesn't have pts.)
I am an exercise and nutrition nerd/loser lol. I know how many calories per minute I burn in every exercise I do. I know the weight range for every weight by heart. I know a training schedule for things I don't even care about...like bike races.....because I've read it , studied it, etc. That's a lot more than memorizing point values.
Diets (and it's not only WW, that's just my personal least favorite) that say you can eat what you want, suck. You might lose weight, but you're going to look like crap. One thing I'll say....beachbody coaches who are at their goal, are banging. They look good . I'm not at my goal yet, so I'm not talking about myself....although when I get to my goal, I'm going to be bangin too.You are what you eat...and if you want to look like you ate candy with your cheat every week....I guess so be it. but I'll be the one to tell you...the only way to lose weight and look good is with a good diet. Cheats will be very occasional.
Ditto for exercise. If you aren't sweating...why bother? If you have more than 20 lbs to lose, laughing with your girls during zumba 5 days a week isn't making you into a sexy princess. Nor will your 20 min stroll, 30 min stationary bike ride on level 1, or lifting 5 lb Barbie dumbbells. If you are exercising 5 days.....3 need to be hard sweat sessions (save the 2 days for zumba with the girls).
And ladies sorry, but I especially mean you on this one (although the guys are guilty of going with a friend and "resting" while he lifts...another no no).....get down do push ups, sit ups (not crunches) and pick up weights. If you're working out, make it count.
Not to be harsh here..I love anyone who reads my blog! But if you really want to lose.....you gotta put down the cookies, pick up the grilled chicken, apples, tofu, and broccoli, and get in that gym and sweat!
So nope....working with me isn't easy..but it gets results.
Ask my challenger who has lost 14 lbs in 15 days. :)
Want to join me and kick butt? email april6678@sbcglobal.net for details about my challenge group
today's workout: combat power HIIT plus 30 min jog/sprint intervals, plus ab workout
today's diet:
egg whites, multigrain English muffin with natural peanut butter
plum
strawberry shakeology with a banana
cherries
dinner out tonight (checked the menu ahead of time....planning on a salad with grilled chicken or shrimp)
April
http://beachbodycoach.com/april6678
Friday, July 19, 2013
choosing your best option for a fitness program
There are so many options when it comes to fitness and no right or wrong option to choose. When you want to slim down, do you join a gym, sign up for exercise classes, go to an "extreme class" like boot camp, invest in some dvd's and work out at home, or just head outdoors for a walk, run, or bike ride?
The answer is there is no right answer...lol, I know I suck for that right? Everything works differently for different people. And I have tried every single option up there.
Ok...gonna brag a little here...I feel like I have a combo of all the fitness methods down...I'm a well rounded athlete. I run, I can lift weights at the gym and hit the elliptical like the best of them....I can do a no equipment , body weight only, kick ass workout. I've been to every class under the sun (zumba, step, kickboxing, yoga, pilates, pilates reformer, piloxing, boxing, tabata, you name it, I tried it), done the extreme boot camp workout, and I have some home dvd's .
To me, being a well rounded athlete is the best option if you have the money and resources to do it. Your body will never adjust to doing the same exercises.
If you don't have the money or resources for that....I'm going to pitch a case for investing in some good DVD's. Here's some reasons why below:
-Dollars and sense: Once you buy a DVD you own it. I paid a lot for an expensive boot camp to lose 5 lbs (200.00 to be exact) and it was only a month....12 classes. I lost 11 lbs in a month with a combo of body combat and Insanity the Asylum for about 180.00. And I still have both tapes. I also have hip hop abs , which is only 20.00, so for the price of one month of boot camp I have 3 DVd's that I will have forever and have given me great results.
-Done on your time. at your pace, in your setting- I hate when it's crowded at the gym or classes...just a personal preference. I hate when you don't get something right away in a class and the instructor or other people glare at you if you don't get a move right away. LOL AND I HATE THE HEAT. Doing a DVd...its your setting, done at the time you want, under your conditions...and if you need a workout buddy, invite someone over.
**Special thanks to Shaun T for never laughing when I butcher his choreography in hip hop abs....lol he knows I rock with him because of my Insanity performance:)
-You can wear just a sports bra and shorts or pants in your home with no fear of judgment...no explanation needed there:)
Ok...so whatever you choose...get out there and bust a sweat
Need a DVD? Email april6678@sbcglobal.net or check out my site http://beachbodycoach.com/april6678
Today's workout: Combat ultimate warrior dvd, hip hop abs total body sculpt
today's diet:
breakfast: egg whites with multigrain English muffin and natural peanut butter
snack: banana
lunch: salad with balsamic vinegar, hard boiled eggs
snack: plum, 10 raw almonds
dinner: strawberry shakeology with blueberries
The answer is there is no right answer...lol, I know I suck for that right? Everything works differently for different people. And I have tried every single option up there.
Ok...gonna brag a little here...I feel like I have a combo of all the fitness methods down...I'm a well rounded athlete. I run, I can lift weights at the gym and hit the elliptical like the best of them....I can do a no equipment , body weight only, kick ass workout. I've been to every class under the sun (zumba, step, kickboxing, yoga, pilates, pilates reformer, piloxing, boxing, tabata, you name it, I tried it), done the extreme boot camp workout, and I have some home dvd's .
To me, being a well rounded athlete is the best option if you have the money and resources to do it. Your body will never adjust to doing the same exercises.
If you don't have the money or resources for that....I'm going to pitch a case for investing in some good DVD's. Here's some reasons why below:
-Dollars and sense: Once you buy a DVD you own it. I paid a lot for an expensive boot camp to lose 5 lbs (200.00 to be exact) and it was only a month....12 classes. I lost 11 lbs in a month with a combo of body combat and Insanity the Asylum for about 180.00. And I still have both tapes. I also have hip hop abs , which is only 20.00, so for the price of one month of boot camp I have 3 DVd's that I will have forever and have given me great results.
-Done on your time. at your pace, in your setting- I hate when it's crowded at the gym or classes...just a personal preference. I hate when you don't get something right away in a class and the instructor or other people glare at you if you don't get a move right away. LOL AND I HATE THE HEAT. Doing a DVd...its your setting, done at the time you want, under your conditions...and if you need a workout buddy, invite someone over.
**Special thanks to Shaun T for never laughing when I butcher his choreography in hip hop abs....lol he knows I rock with him because of my Insanity performance:)
-You can wear just a sports bra and shorts or pants in your home with no fear of judgment...no explanation needed there:)
Ok...so whatever you choose...get out there and bust a sweat
Need a DVD? Email april6678@sbcglobal.net or check out my site http://beachbodycoach.com/april6678
Today's workout: Combat ultimate warrior dvd, hip hop abs total body sculpt
today's diet:
breakfast: egg whites with multigrain English muffin and natural peanut butter
snack: banana
lunch: salad with balsamic vinegar, hard boiled eggs
snack: plum, 10 raw almonds
dinner: strawberry shakeology with blueberries
Tuesday, July 16, 2013
beat the heat workouts
So my workout of the day is done ...I was up at 4:20 to start.....it's early, but who wants to exercise in this heat in the afternoon ..yuck! When it's hot, it's definitely a good idea to exercise early.....it's less warm and you get it done and over with...plus you'll eat better...who wants to spoil that 4:30 wakeup and hard work with a bad diet?
Having a dvd workout is also a great option for hot days....staying indoors with a/c...can't beat it.....I did my combat 60 min dvd in air conditioned comfort:).
Today's workout: 3 mile run, 60 min body combat
Today's diet:
breakfast 2 eggs, half cup oats
snack: pear
lunch: salad with grilled chicken and an apple
dinner: strawberry shakeology with a banana
snack: air popped popcorn
Need that dvd workout? I have so many options on my site http://beachbodycoach.com/april6678 or email me for suggestions april6678@sbcglobal.net
The t25 challenge pack is on sale this month. t25 the brand new 25 min workout from Shaun T (from hip hop abs and insanity) plus shakeology...a winning combo!
Having a dvd workout is also a great option for hot days....staying indoors with a/c...can't beat it.....I did my combat 60 min dvd in air conditioned comfort:).
Today's workout: 3 mile run, 60 min body combat
Today's diet:
breakfast 2 eggs, half cup oats
snack: pear
lunch: salad with grilled chicken and an apple
dinner: strawberry shakeology with a banana
snack: air popped popcorn
Need that dvd workout? I have so many options on my site http://beachbodycoach.com/april6678 or email me for suggestions april6678@sbcglobal.net
The t25 challenge pack is on sale this month. t25 the brand new 25 min workout from Shaun T (from hip hop abs and insanity) plus shakeology...a winning combo!
Sunday, July 14, 2013
weight loss indicators besides the scale
So I will be sharing weight loss indicators besides the scale...but I want to share a scale victory...down 4.1 lbs this week.....YIPPEE! I worked hard!
But sometimes that scale does not budge. It's really important to have other ways to celebrate weight loss and to see a payoff for your hard work so you don't get discouraged. Here's a few ideas....try a few.
-the tape measure....measure your inches...if you are toning up, you're going to look better . losing inches is an awesome indication of progress
-clothes- I often buy a pair of pants that's snug on me just to figure out when I've lost some weight. I 'm not saying spend a fortune here....I bought some jeans at dots for 10.00 a month ago that were a size too small. I tried them on each week. Two weeks ago, I could zip them but they were so tight I thought I'd have an aneurysm. (sry if I spelled that wrong:). Today...they pulled right on and zipped nice and easy. AHHH.
-Pictures-Since I want to enter the beachbody challenge, I've been snapping pictures in my workout clothes. I took a front, side, and back view. After a month, I noticed that my back was flat....I def. still had a little fat on my back when I started. That showed me progress.
-mirror/ people's comments- You know when you look slimmer...and other people tell you too. Listen and don't do the denying....oh no, I Haven't lost much...why do we say that? Just say thanks.
Feeling successful is an important part of continuing to lose.....how are you measuring your weight loss?
Today's workout : rest day (I need it..9 straight days of exercise)
but I am taking a walk with a friend and his dog
Today's diet:
2 eggs, an orange
lunch -salad with grilled chicken
dinner: strawberry shakeology with fresh strawberries and blueberries
treat: I'm going to have a small DQ blizzard today. I haven't had a treat in a while, so I'm giving myself this one.
*****The warriors challenge rages on. WEek one is over. One warrior lost 7.5 lbs in week one with my free eating plan and a 20.00 dvd. Want to know more and join us? message me or write to april6678@sbcglobal.net
But sometimes that scale does not budge. It's really important to have other ways to celebrate weight loss and to see a payoff for your hard work so you don't get discouraged. Here's a few ideas....try a few.
-the tape measure....measure your inches...if you are toning up, you're going to look better . losing inches is an awesome indication of progress
-clothes- I often buy a pair of pants that's snug on me just to figure out when I've lost some weight. I 'm not saying spend a fortune here....I bought some jeans at dots for 10.00 a month ago that were a size too small. I tried them on each week. Two weeks ago, I could zip them but they were so tight I thought I'd have an aneurysm. (sry if I spelled that wrong:). Today...they pulled right on and zipped nice and easy. AHHH.
-Pictures-Since I want to enter the beachbody challenge, I've been snapping pictures in my workout clothes. I took a front, side, and back view. After a month, I noticed that my back was flat....I def. still had a little fat on my back when I started. That showed me progress.
-mirror/ people's comments- You know when you look slimmer...and other people tell you too. Listen and don't do the denying....oh no, I Haven't lost much...why do we say that? Just say thanks.
Feeling successful is an important part of continuing to lose.....how are you measuring your weight loss?
Today's workout : rest day (I need it..9 straight days of exercise)
but I am taking a walk with a friend and his dog
Today's diet:
2 eggs, an orange
lunch -salad with grilled chicken
dinner: strawberry shakeology with fresh strawberries and blueberries
treat: I'm going to have a small DQ blizzard today. I haven't had a treat in a while, so I'm giving myself this one.
*****The warriors challenge rages on. WEek one is over. One warrior lost 7.5 lbs in week one with my free eating plan and a 20.00 dvd. Want to know more and join us? message me or write to april6678
Wednesday, July 10, 2013
how challenges motivate me
So today is day 3 of my online weight loss challenge....not intended for me, but I always play along. I feel motivated because well, I can't slack off while I'm rooting for everyone else...eat well, drink water, exercise...lol and of course I feel like I have to do it to the max!
I am planning on weighing in on SAt or sun (Probably sun)...I did take a week off from it , but I measured my stomach today and lost 0.5 in off waist and another 0.8 off hips! Yippee ! (shrink hips shrink!)
https://www.youtube.com/watch?v=g9u1ZHHLTIg
I also made a youtube video about my weight loss journey (and I am so not technological so if you watch lol don't criticize my videography too much). This was very personal for me to I guess look the reason for my weight gain in the eye!I hope it inspires someone if you watch it. I welcome comments about it (lol other than lack of videography skills)
Today's workout:
10 min elliptical
circuit with the following: 3 sets of 10 burpees
3 sets of 30 seconds of mountain climbers
3 sets of 20 sit ups
3 sets of 20 step ups onto weight bench
3 sets of 15 pike to plank
3 sets of 20 plank jacks
1 min circuits of jump rope (repeated 3 times)
3 sets of 10 side crunches
3 sets of 10 jump squats
3 sets of 10 push ups
3 sets of 25 jumping jacks
35 min jog/run intervals (3 min of jog alternating with 2 min of sprint)
5 min cooldown walk
today's diet:
breakfast: 2 eggs, half cup oats
snack: banana
lunch: tofu with veggies
snack: lite wheat bread with natural peanut butter (needed carbs after that circuit)
10 raw almonds
dinner: strawberry shakeology with blueberries and strawberries
snack: plum
april
april6678@sbcglobal.net
http://beachbodycoach.com/april6678
I am planning on weighing in on SAt or sun (Probably sun)...I did take a week off from it , but I measured my stomach today and lost 0.5 in off waist and another 0.8 off hips! Yippee ! (shrink hips shrink!)
https://www.youtube.com/watch?v=g9u1ZHHLTIg
I also made a youtube video about my weight loss journey (and I am so not technological so if you watch lol don't criticize my videography too much). This was very personal for me to I guess look the reason for my weight gain in the eye!I hope it inspires someone if you watch it. I welcome comments about it (lol other than lack of videography skills)
Today's workout:
10 min elliptical
circuit with the following: 3 sets of 10 burpees
3 sets of 30 seconds of mountain climbers
3 sets of 20 sit ups
3 sets of 20 step ups onto weight bench
3 sets of 15 pike to plank
3 sets of 20 plank jacks
1 min circuits of jump rope (repeated 3 times)
3 sets of 10 side crunches
3 sets of 10 jump squats
3 sets of 10 push ups
3 sets of 25 jumping jacks
35 min jog/run intervals (3 min of jog alternating with 2 min of sprint)
5 min cooldown walk
today's diet:
breakfast: 2 eggs, half cup oats
snack: banana
lunch: tofu with veggies
snack: lite wheat bread with natural peanut butter (needed carbs after that circuit)
10 raw almonds
dinner: strawberry shakeology with blueberries and strawberries
snack: plum
april
april6678@sbcglobal.net
http://beachbodycoach.com/april6678
Monday, July 8, 2013
a lil celebration for me
So I went to buy some new shorts yesterday....and yippee....one size smaller. I'm working towards the goal and not stopping until I get there.
What's your goal? Do you know what to do to achieve it?
Today's workout: 30 min power HIIT from les mills combat plus 20 min jog/sprint intervals on the treadmill (1 min jog/1 min sprint alternating)
Today's diet:
egg whites, multigrain English muffin with natural peanut butter
apple
salad with tofu ,balsamic vinegar dressing
10 raw almonds
chocolate shakeology with banana
celery with hummus
a few grapes (lol hungry today not sure why)
April
http://beachbodycoach.com/april6678
april6678@sbcglobal.net
What's your goal? Do you know what to do to achieve it?
Today's workout: 30 min power HIIT from les mills combat plus 20 min jog/sprint intervals on the treadmill (1 min jog/1 min sprint alternating)
Today's diet:
egg whites, multigrain English muffin with natural peanut butter
apple
salad with tofu ,balsamic vinegar dressing
10 raw almonds
chocolate shakeology with banana
celery with hummus
a few grapes (lol hungry today not sure why)
April
http://beachbodycoach.com/april6678
april6678
Saturday, July 6, 2013
what to do after a diet screwup
So I figured this is a great post after a holiday. Life happens sometimes and we get off our healthy eating patterns, or we skip exercise in favor of a cookout...so what now?
I want to add I am slighty guilty here myself....3 beers at a cookout the other night (I ate before I went, but I don't know what came over me). How I felt the next day was enough to get me on track....this will happen to you too..once you start consistently eating healthy your body will not like you if you eat or drink badly. Here's a few tips to get you back on track.
-the binge ends right then and there...you can't keep it going. You ate or drink what you had, now it's done. Stop beating yourself up and get back on the healthy wagon!
-Start your day with a protein laden breakfast. You may be hungry for more junk if you indulged and eating protein is a surefire way to fend off hunger. A mix of healthy carbs and protein is great....2 eggs and a half cup oats....you'll be full for a while !
_Get in a sweat session- but don't go nuts. If you do a 3 hour workout to "make up for your eating "(not possible btw) You'll be too tired to keep it going the next day. Do your normal workout or push just slightly harder.
-I fend off cravings with my shakeology.....want to try it? message me:) Here's a client quote:
"On vacation I only bought two shakeology packets for a three day trip, that day I didn't have it was the day I wanted junk...never again."
YOu can get back on the wagon with healthy eating after a binge.....set your mind to it and do it!
April
http://beachbodycoach.com/april6678
april6678@sbcglobal.net
today's workout: teach a class, body combat power kata, hip hop abs dvd (with a friend who's trying for the first time)
Today's diet:
egg white omelette with asparagus, multigrain English muffin with natural pb
snacks: banana, air popped popcorn
Lunch: Mediterranean chick pea salad, 2 mini quiche
Dinner: strawberry shakeology with fresh pineapple
2 days til the warrior challenge begins....
I want to add I am slighty guilty here myself....3 beers at a cookout the other night (I ate before I went, but I don't know what came over me). How I felt the next day was enough to get me on track....this will happen to you too..once you start consistently eating healthy your body will not like you if you eat or drink badly. Here's a few tips to get you back on track.
-the binge ends right then and there...you can't keep it going. You ate or drink what you had, now it's done. Stop beating yourself up and get back on the healthy wagon!
-Start your day with a protein laden breakfast. You may be hungry for more junk if you indulged and eating protein is a surefire way to fend off hunger. A mix of healthy carbs and protein is great....2 eggs and a half cup oats....you'll be full for a while !
_Get in a sweat session- but don't go nuts. If you do a 3 hour workout to "make up for your eating "(not possible btw) You'll be too tired to keep it going the next day. Do your normal workout or push just slightly harder.
-I fend off cravings with my shakeology.....want to try it? message me:) Here's a client quote:
"On vacation I only bought two shakeology packets for a three day trip, that day I didn't have it was the day I wanted junk...never again."
YOu can get back on the wagon with healthy eating after a binge.....set your mind to it and do it!
April
http://beachbodycoach.com/april6678
april6678@sbcglobal.net
today's workout: teach a class, body combat power kata, hip hop abs dvd (with a friend who's trying for the first time)
Today's diet:
egg white omelette with asparagus, multigrain English muffin with natural pb
snacks: banana, air popped popcorn
Lunch: Mediterranean chick pea salad, 2 mini quiche
Dinner: strawberry shakeology with fresh pineapple
2 days til the warrior challenge begins....
Wednesday, July 3, 2013
why i love my job:)
So I'm the sometimes lucky recipient of 3 jobs :): a full time, a part time, and beachbody coaching. So I want to be clear about which one I mean.....the beachbody coaching. Now don't get me wrong....I have my moments with the other two...many with the part time and a few with the full time...but I love being a coach for so many reasons.
Today I heard one of the greatest compliments I've ever heard in my life. It was from a client, formerly 407 now 268 lbs and much closer to his goal than he was before. He said to me , "April, you saved my life. " Now many other jobs do you hear that in (I know there are some...but I've never been a hero...I'm not a firefighter or a surgeon, I'm just plain ole me). But plain ole me got to hear that I saved someone's life. WOW.....takes me a minute to wrap my head around that notion.
-I get to talk about something I love all the time as a coach. Ok...I admit. I am a nerd about fitness, calories, diet, health, etc. I could talk about it all day. And when you're helping people lose weight...they want me to talk about that:). I love it.
I give professional development at my full time job occasionally, and I do thank most of my co workers for saying I'm a good presenter, but I also know they might not want to hear about the subject at that moment. But coaching...I'm talking about something people want to hear...it's great.
-I work with AWESOME fellow coaches. When we go on the message boards, everyone is happy...everyone is excited. I'm stuck,,,,I post a question, usually within an hour there are at least three replies. Do you work somewhere where everyone is always enthusiastic?
-Motivating others gives me a kick in the pants to motivate myself...I cant really be on the couch when I'm telling others to bust their butts:)
-Extra money...notice I put this last, it's not the most important thing, but it's important. This is the first year I sent in my car taxes before like the day they are due....I actually had the money to pay them. Got a reminder call for the dentist today (I need a crown)...didn't have to panic about where that money is coming from.
Lots of Pluses here....do you love your job? WAnt to start one you love (full time or part time)? Message me or email april6678@sbcglobal.net...no harm in asking:).
Today's workout : Body Combat power HIIT and Shock Plyo (this was tough lol)
weights-abs, lats, back, chest
Today's diet:
breakfast: egg whites with spinach and tomato, multigrain English muffin with natural peanut butter
snack: grapes
lunch: black bean burrito
snack: 10 raw almonds, baby carrots
dinner: strawberry shakeology with a banana
(may have another snack: prob cantaloupe)
Today I heard one of the greatest compliments I've ever heard in my life. It was from a client, formerly 407 now 268 lbs and much closer to his goal than he was before. He said to me , "April, you saved my life. " Now many other jobs do you hear that in (I know there are some...but I've never been a hero...I'm not a firefighter or a surgeon, I'm just plain ole me). But plain ole me got to hear that I saved someone's life. WOW.....takes me a minute to wrap my head around that notion.
-I get to talk about something I love all the time as a coach. Ok...I admit. I am a nerd about fitness, calories, diet, health, etc. I could talk about it all day. And when you're helping people lose weight...they want me to talk about that:). I love it.
I give professional development at my full time job occasionally, and I do thank most of my co workers for saying I'm a good presenter, but I also know they might not want to hear about the subject at that moment. But coaching...I'm talking about something people want to hear...it's great.
-I work with AWESOME fellow coaches. When we go on the message boards, everyone is happy...everyone is excited. I'm stuck,,,,I post a question, usually within an hour there are at least three replies. Do you work somewhere where everyone is always enthusiastic?
-Motivating others gives me a kick in the pants to motivate myself...I cant really be on the couch when I'm telling others to bust their butts:)
-Extra money...notice I put this last, it's not the most important thing, but it's important. This is the first year I sent in my car taxes before like the day they are due....I actually had the money to pay them. Got a reminder call for the dentist today (I need a crown)...didn't have to panic about where that money is coming from.
Lots of Pluses here....do you love your job? WAnt to start one you love (full time or part time)? Message me or email april6678@sbcglobal.net...no harm in asking:).
Today's workout : Body Combat power HIIT and Shock Plyo (this was tough lol)
weights-abs, lats, back, chest
Today's diet:
breakfast: egg whites with spinach and tomato, multigrain English muffin with natural peanut butter
snack: grapes
lunch: black bean burrito
snack: 10 raw almonds, baby carrots
dinner: strawberry shakeology with a banana
(may have another snack: prob cantaloupe)
Monday, July 1, 2013
why it's bad to take a "cheat day"
So I have to admit...sometimes I'm tempted. The last challenge is over....the new challenge begins on July 7th. Do I get a cheat day? People ask ...don't you deserve a cheat?
Answer: NOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!
LOl, everyone got that? I never refer to a day as a cheat day. The term cheat day implies an all out, eating fest that will put you in a food coma. Not a good idea.
Should you have a treat once in a while? Absolutely. Let's first define "once in a while". This is not once a week. I consider this to be about once every three weeks. So after the challenge ended, I had a treat....one donut. After the donut was gone, the treat was gone. NO more bad eating....back to my usual plan for the rest of the day.
So here's a synopsis : occasional treat=OK
Cheat day= No Way
p.s. I am now down 135 lbs!
today's workout: 60 min elliptical, 30 min body combat, weights (biceps, triceps, abs, shoulders)
Today's diet:
egg whites, multigrain English muffin with natural pb
snack: peach
lunch: salad with tuna
snack: 10 raw almonds
dinner: chocolate shakeology with natural peanut butter
snack: celery with hummus
Answer: NOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!
LOl, everyone got that? I never refer to a day as a cheat day. The term cheat day implies an all out, eating fest that will put you in a food coma. Not a good idea.
Should you have a treat once in a while? Absolutely. Let's first define "once in a while". This is not once a week. I consider this to be about once every three weeks. So after the challenge ended, I had a treat....one donut. After the donut was gone, the treat was gone. NO more bad eating....back to my usual plan for the rest of the day.
So here's a synopsis : occasional treat=OK
Cheat day= No Way
p.s. I am now down 135 lbs!
today's workout: 60 min elliptical, 30 min body combat, weights (biceps, triceps, abs, shoulders)
Today's diet:
egg whites, multigrain English muffin with natural pb
snack: peach
lunch: salad with tuna
snack: 10 raw almonds
dinner: chocolate shakeology with natural peanut butter
snack: celery with hummus
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