***my good news of the day first: This will be one of the last times I wear the dress I have on now. It's longish now that my stomach is smaller............excited.
There was a little article about my weight loss coaching in the new haven advocate:)-yippee!
Small changes to aid weight loss part VI
-This is a suggestion I had to take for myself this morning.
Force yourself to at least make it to your gym, workout, class, etc. even if you don't feel like it. Usually once you get there, you'll feel better. Even if you don't, stay for at least 15 minutes. In that time , you'll get something done and something is always better than nothing!:)
I had to try this in the AM. I got up, was tired, and just blah. I didnt really want to work out, but I started my 60 minute combat workout, felt a bit more energetic and got through it. So I ended up doing more than I would have if I had chosen to stay in bed.
GEt out there and go for that workout!
Today's workout: 60 min Body Combat, weights (easy set with low weights - shoulders, biceps, triceps, back, chest, abs)
Today's diet:
egg white omelette with spinach, wheat toast with natural peanut butter
Snack: greek yogurt with fresh strawberries
Lunch: tofu with veggies
Snack: orange
Dinner: chocolate shakeology with natural peanut butter (1 tbsp)
*** Measured my waist today because it just seemed smaller in my workout pants....minus one half inch from last week:)
Thursday, June 6, 2013
Wednesday, June 5, 2013
small changes to aid weight loss part 5
This may sound like an odd tip...but it's always worked for me so I'm going to share it. Most of weight loss is mind over mattter , so this is one to help you with motivation.
-Develop a mantra for working out and eating well.
When I was training for the marathon for the first time, the distance runs were so hard for me. I hadn't trained before , and I didn't know it would be as hard as it was to do the 20-22 mile run. When I was tired I'd say "I'm a marathoner, I'm a marathoner" to get through the rough patches. I still use this mantra today (figuring if I did the marathon I could do any workout). But here's some mantras you might try.....comment on the blog if you have your own ...you might help inspire someone else.
-Go hard or go home.
-Nothing to do but do it.
-I'm a beast, warrior, fighter , goddess, god (whatever motivates you) and I can do this.
When I want to eat something bad, I think of my body idol (Rach from Body Combat) and say....My abs won't look like hers if I eat this. That's my healthy eating mantra...here's a few to try.
-This isn't worth it (whatever the bad food is).
-Nothing feels better than being in control feels.
-I don't need to eat this.
-I will wait ten minutes and in ten minutes I won't want this anymore.
See if you can psyche yourself up to exercise and psyche yourself out of eating bad foods by using your mantras:)
Today's workout: weights (lats, chest, back, abs), 1 hour of zumba
Today's diet:
Breakfast : 2 eggs, half cup oats
Snack: greek yogurt with blueberries
Lunch: black bean burrrito
Snack: orange
Dinner: strawberry shakeology with fresh strawberries
***it's almost time for the warrior's challenge....who's with me? Email for details april6678@sbcglobal.net. It's never too late to start (and if you ask me now, you can get your shakeology sample before you start).
ALSO THE WORLD'S MOST AWESOME CHALLENGE PACK IS ON SALE THIS MONTH...BODY COMBAT DVD'S PLUS SHAKEOLOGY. EMAIL OR ASK ON MY BLOG COMMENTS FOR MORE INFORMATION!
-Develop a mantra for working out and eating well.
When I was training for the marathon for the first time, the distance runs were so hard for me. I hadn't trained before , and I didn't know it would be as hard as it was to do the 20-22 mile run. When I was tired I'd say "I'm a marathoner, I'm a marathoner" to get through the rough patches. I still use this mantra today (figuring if I did the marathon I could do any workout). But here's some mantras you might try.....comment on the blog if you have your own ...you might help inspire someone else.
-Go hard or go home.
-Nothing to do but do it.
-I'm a beast, warrior, fighter , goddess, god (whatever motivates you) and I can do this.
When I want to eat something bad, I think of my body idol (Rach from Body Combat) and say....My abs won't look like hers if I eat this. That's my healthy eating mantra...here's a few to try.
-This isn't worth it (whatever the bad food is).
-Nothing feels better than being in control feels.
-I don't need to eat this.
-I will wait ten minutes and in ten minutes I won't want this anymore.
See if you can psyche yourself up to exercise and psyche yourself out of eating bad foods by using your mantras:)
Today's workout: weights (lats, chest, back, abs), 1 hour of zumba
Today's diet:
Breakfast : 2 eggs, half cup oats
Snack: greek yogurt with blueberries
Lunch: black bean burrrito
Snack: orange
Dinner: strawberry shakeology with fresh strawberries
***it's almost time for the warrior's challenge....who's with me? Email for details april6678@sbcglobal.net. It's never too late to start (and if you ask me now, you can get your shakeology sample before you start).
ALSO THE WORLD'S MOST AWESOME CHALLENGE PACK IS ON SALE THIS MONTH...BODY COMBAT DVD'S PLUS SHAKEOLOGY. EMAIL OR ASK ON MY BLOG COMMENTS FOR MORE INFORMATION!
Tuesday, June 4, 2013
small changes to aid weight loss....part 4
I'm surprised I'm even typing this change...if you told me a year ago I was going to write this, I would have said you were nuts. I see it works though, so I want to share.
-Switch to vegetarian eating twice a week.
As I said before...I might have said I was a meatatarian before. The thought of going without meat was awful. I started eating vegetarian two days a week, and I did notice I lost weight and also had more energy. Bottom line...if you choose plant based meals that are healthy (lol no brownies because they don't have meat) they will be lower calorie than meat. I actually find that I am usually eating vegetarian five days a week...but start small.
Here are some suggestions for vegetarian main dishes:
black bean burritos (cant load with sour cream...use whole wheat tortilla)
tofu with veggies ( I was so opposed to trying this....now I eat it 2-3 times a week)
salad with hard boiled egg for protein (since this is vegetarian , but vegan)
navy beans sautéed with spinach and zucchini (or try veggies you like)
homemade vegetable soup (tomato sauce base with water, zucchini, corn, potato, green beans) I guess you could also use veggies you like....sky is the limit
Dried beans really fill you up, are super low fat, and have lots of protein.....try some recipes with beans for a winning combination!
So go for it....meatless for two days a week.
Bonus: It's cheaper to buy tofu or dried beans as a protein source than meat.
Today's workout: insanity the asylum back to core DVD, 4 mile jog, 15 min quick weight workout
Today's diet:
egg whites with spinach, fruit salad
snack: greek yogurt
lunch: tofu with veggies
snack: carrots with hummus
Dinner: chocolate shakeology with natural peanut butter
-Switch to vegetarian eating twice a week.
As I said before...I might have said I was a meatatarian before. The thought of going without meat was awful. I started eating vegetarian two days a week, and I did notice I lost weight and also had more energy. Bottom line...if you choose plant based meals that are healthy (lol no brownies because they don't have meat) they will be lower calorie than meat. I actually find that I am usually eating vegetarian five days a week...but start small.
Here are some suggestions for vegetarian main dishes:
black bean burritos (cant load with sour cream...use whole wheat tortilla)
tofu with veggies ( I was so opposed to trying this....now I eat it 2-3 times a week)
salad with hard boiled egg for protein (since this is vegetarian , but vegan)
navy beans sautéed with spinach and zucchini (or try veggies you like)
homemade vegetable soup (tomato sauce base with water, zucchini, corn, potato, green beans) I guess you could also use veggies you like....sky is the limit
Dried beans really fill you up, are super low fat, and have lots of protein.....try some recipes with beans for a winning combination!
So go for it....meatless for two days a week.
Bonus: It's cheaper to buy tofu or dried beans as a protein source than meat.
Today's workout: insanity the asylum back to core DVD, 4 mile jog, 15 min quick weight workout
Today's diet:
egg whites with spinach, fruit salad
snack: greek yogurt
lunch: tofu with veggies
snack: carrots with hummus
Dinner: chocolate shakeology with natural peanut butter
Monday, June 3, 2013
small changes to aid weight loss part III
First off all, before I post this......foot xray....good! Yippee! I am so excited. I do have a few restrictions ( no distance running for a few weeks), but I am glad to be healed.
Talking about exercise....that's what the small change is about. Changing your exercise up can help you lose weight.
I remember when I started exercising I was walking on the treadmill...I lost a little weight, then my body adapted. This happens. Your body adapts to exercise...you have to change up what you do to keep losing weight.
The same thing happened when I did the marathon....I was running 40-45 miles per week and not losing weight...my body had adapted to running.
So you need to switch up exercising to drop those pounds. If you are a walker, throw in running intervals. Runner? Try a class like zumba, pilates, etc. Always on the elliptical? Try the rowing machine or pick up weights.
For me, I try to keep my workouts mixed up to avoid boredom and plateaus. I run, lift weights, use the elliptical, alternate btw. my beachbody videos (Combat and Insanity the Asylum), do zumba, and more. Try something new...you never know what you'll love and your body and the scale will love you for it.
Today's workout: weights (biceps, triceps, shoulders, abs, lats), 45 min of swimming, 30 min Body Combat DVD (Combat Kick Start)
Today's diet: breakfast -2 eggs, half cup oats
Snack: greek yogurt
Lunch: black bean burritos
Snack: celery with hummus
Snack: rice cake with natural peanut butter
Dinner: strawberry shakeology with a banana
***June 17th begins the warrior challenge...are you ready to change your shape and body? Post to the blog or email april6678@sbcglobal.net
*** My secret weapon the Combat challenge pack (Body Combat plus Shakeology) is on sale this month....contact me to find out more about it.
Talking about exercise....that's what the small change is about. Changing your exercise up can help you lose weight.
I remember when I started exercising I was walking on the treadmill...I lost a little weight, then my body adapted. This happens. Your body adapts to exercise...you have to change up what you do to keep losing weight.
The same thing happened when I did the marathon....I was running 40-45 miles per week and not losing weight...my body had adapted to running.
So you need to switch up exercising to drop those pounds. If you are a walker, throw in running intervals. Runner? Try a class like zumba, pilates, etc. Always on the elliptical? Try the rowing machine or pick up weights.
For me, I try to keep my workouts mixed up to avoid boredom and plateaus. I run, lift weights, use the elliptical, alternate btw. my beachbody videos (Combat and Insanity the Asylum), do zumba, and more. Try something new...you never know what you'll love and your body and the scale will love you for it.
Today's workout: weights (biceps, triceps, shoulders, abs, lats), 45 min of swimming, 30 min Body Combat DVD (Combat Kick Start)
Today's diet: breakfast -2 eggs, half cup oats
Snack: greek yogurt
Lunch: black bean burritos
Snack: celery with hummus
Snack: rice cake with natural peanut butter
Dinner: strawberry shakeology with a banana
***June 17th begins the warrior challenge...are you ready to change your shape and body? Post to the blog or email april6678@sbcglobal.net
*** My secret weapon the Combat challenge pack (Body Combat plus Shakeology) is on sale this month....contact me to find out more about it.
Sunday, June 2, 2013
the warriors challenge is coming on june 17th ...are you ready?
June 17th begins my warriors' challenge. I will be hosting an online group on facebook to help support anyone who joins. This is an all out 30 day challenge to jump start your weight loss and change your shape.
It does require a commitment from you. You need to have a challenge pack to use from my site http://beachbodycoach.com/april6678 to play. Yes, this costs money. There are going to be rules for the challenge to help you lose weight.
The only question you should ask yourself is are you ready to lose? If you are, join the challenge. Too often, we hesitate with weight loss....I'm not ready, or I don't have the time or the money.....make the time. We have to make big changes to get big losses, and that's what the challenge will bring you. We like to think little changes help, but little changes bring little results. Will walking 30 min a day get you to a 50 lb loss? Honestly, if it does it's going to take a long time. This is a way to jump start your weight loss and change your shape.
I lost 11.3 inches this month on the Les Mills combat challenge pack. With all my weight loss, I really felt like my lower stomach was still fat, and I was so uncomfortable with it. Losing 4 inches off that area has made a huge difference in how I feel about myself. I want you to feel that confidence too.
Are you ready to lose big and change your shape? I want you to think about participating in the WArrior's challenge starting on the 17th.....and when you decide you're ready...post or email me (april6678@sbcglobal.net) and let me help you choose a challenge pack that's right for you. I will be with you every step of the way helping you lose weight.
***There is a referral incentive for this challenge....post this entry on a social media page of yours (add me into your friends so I can see) or have someone you know wants to lose weight email me and mention your name as referral and I will enter you in a drawing for a 25.00 egift card to my beachbody site......use it on shakeology, dvds , vitamins, and more. There's a chance to win just for referring someone to the challenge.
Will you release your inner warrior and win the battle of weight loss?
It does require a commitment from you. You need to have a challenge pack to use from my site http://beachbodycoach.com/april6678 to play. Yes, this costs money. There are going to be rules for the challenge to help you lose weight.
The only question you should ask yourself is are you ready to lose? If you are, join the challenge. Too often, we hesitate with weight loss....I'm not ready, or I don't have the time or the money.....make the time. We have to make big changes to get big losses, and that's what the challenge will bring you. We like to think little changes help, but little changes bring little results. Will walking 30 min a day get you to a 50 lb loss? Honestly, if it does it's going to take a long time. This is a way to jump start your weight loss and change your shape.
I lost 11.3 inches this month on the Les Mills combat challenge pack. With all my weight loss, I really felt like my lower stomach was still fat, and I was so uncomfortable with it. Losing 4 inches off that area has made a huge difference in how I feel about myself. I want you to feel that confidence too.
Are you ready to lose big and change your shape? I want you to think about participating in the WArrior's challenge starting on the 17th.....and when you decide you're ready...post or email me (april6678@sbcglobal.net) and let me help you choose a challenge pack that's right for you. I will be with you every step of the way helping you lose weight.
***There is a referral incentive for this challenge....post this entry on a social media page of yours (add me into your friends so I can see) or have someone you know wants to lose weight email me and mention your name as referral and I will enter you in a drawing for a 25.00 egift card to my beachbody site......use it on shakeology, dvds , vitamins, and more. There's a chance to win just for referring someone to the challenge.
Will you release your inner warrior and win the battle of weight loss?
small changes to aid weight loss part II
Happy Sunday everyone.....hope you are all enjoying it. I will be off to my swim later, and my injured foot feels better so hoping for a good xray tomorrow am.
Today's tip: Be conscious to move as much as you can. When you first start losing....look at a long period of exercise can be daunting...how about just moving more? Buy a pedometer (there are ones at walmart or target for like 5 bucks) and use it. The goal is at least 10,000 steps. But just do normal movement one day, see how many steps you get, and aim to increase by 1,000 steps a day until you reach 10,000.
Examples of how to do this:
-Take the stairs.
- I see so many people in condos/apts drive to the garbage or the mailbox...stop doing that...walk!
-At work, if you work in an office (or school in my case), walk to the farthest rest room to use it. EAt a snack? Leave it in the staff lounge or lunchroom and walk to get it.
-Store nearby? Walk when you only need a few things...every Sunday (not today because I'm staying off the foot but on normal occasions) I walk to get the paper. It's about 7 minutes away....so there and back gets in a 15 min walk about.
-play outside with the kids or take your dog for a longer walk (Fido will love you!)
Moving more can be a great first step to transitioning to more exercise.:) The best time to start is today!
Today's exercise: swimming and weight training
Today's diet: egg white omelet with spinach , 1 half cup oats
Snack: banana
Lunch: salad with hard boiled egg
Snack: veggies with hummus (celery, green peppers, carrots)
Dinner: chocolate shakeology with natural peanut butter
STAY TUNED LATER FOR MY ANNOUNCEMENT ABOUT MY UPCOMING WARRIORS CHALLENGE. THIS WILL SHRED FAT AND YOU WILL LOSE BIG! WHO'S GOING TO BE A WARRIOR WITH ME! FIND OUT HOW TONIGHT!
Today's tip: Be conscious to move as much as you can. When you first start losing....look at a long period of exercise can be daunting...how about just moving more? Buy a pedometer (there are ones at walmart or target for like 5 bucks) and use it. The goal is at least 10,000 steps. But just do normal movement one day, see how many steps you get, and aim to increase by 1,000 steps a day until you reach 10,000.
Examples of how to do this:
-Take the stairs.
- I see so many people in condos/apts drive to the garbage or the mailbox...stop doing that...walk!
-At work, if you work in an office (or school in my case), walk to the farthest rest room to use it. EAt a snack? Leave it in the staff lounge or lunchroom and walk to get it.
-Store nearby? Walk when you only need a few things...every Sunday (not today because I'm staying off the foot but on normal occasions) I walk to get the paper. It's about 7 minutes away....so there and back gets in a 15 min walk about.
-play outside with the kids or take your dog for a longer walk (Fido will love you!)
Moving more can be a great first step to transitioning to more exercise.:) The best time to start is today!
Today's exercise: swimming and weight training
Today's diet: egg white omelet with spinach , 1 half cup oats
Snack: banana
Lunch: salad with hard boiled egg
Snack: veggies with hummus (celery, green peppers, carrots)
Dinner: chocolate shakeology with natural peanut butter
STAY TUNED LATER FOR MY ANNOUNCEMENT ABOUT MY UPCOMING WARRIORS CHALLENGE. THIS WILL SHRED FAT AND YOU WILL LOSE BIG! WHO'S GOING TO BE A WARRIOR WITH ME! FIND OUT HOW TONIGHT!
Saturday, June 1, 2013
small changes to increase weight loss series
so until I run out of ideas :), I am including a "small changes to weight loss" section of my blog. Each day will have some you can do to aid in your weight loss.
Today's small change: Make your coffee one step healthier...this means:
extra light and sweet -light and sweet
light and sweet-regular
regular-2 sugar and cream
2 sugar and cream-no sugar
I'm down to skim milk, no sugar ....I don't think I can do black. But I started at extra light, extra sweet (now I think I'd gag on the sugar:), so that is a big change.
Put my foot down today and yippee...it didn't hurt. I'm still being cautious but not being in pain is great!
Today's exercise:
1 hour of swimming, 30 min weight workout (one exercise per muscle group -back, chest , upper abs, lower abs, obliques, biceps, lats, shoulders, triceps, chest) and "modified" pushups (since I'm not supposed to put weight on my foot yet
Today's diet:
Breakfast: wheat toast with natural pb, a frittata I made (egg whites, potato, green peppers, mushroom, onions)- one piece of that (the rest was taken home by my brother who had breakfast with me this am)
Snack: apple
Lunch: chicken burger, wheat roll, corn
Snack: raisins
Dinner: strawberry shakeology with blueberries
Snack: carrots
For the month of June, the challenge pack that I consider to be the secret of my success is ON SALE! Body Combat with Shakeology! 20.00 savings. I love combat...the first thing I'm doing when I get cleared to put weight on this foot is doing a combat dvd. It's tied with running for my first love:) do you want to hear more about it? email me april6678@sbcglobal.net, comment on the blog, or visit http://beachbodycoach.com/april6678
To quote Rach on the Dvd "Nows the time to fight for your fitness!"
Stay tuned for small changes to aid weight loss:)
Today's small change: Make your coffee one step healthier...this means:
extra light and sweet -light and sweet
light and sweet-regular
regular-2 sugar and cream
2 sugar and cream-no sugar
I'm down to skim milk, no sugar ....I don't think I can do black. But I started at extra light, extra sweet (now I think I'd gag on the sugar:), so that is a big change.
Put my foot down today and yippee...it didn't hurt. I'm still being cautious but not being in pain is great!
Today's exercise:
1 hour of swimming, 30 min weight workout (one exercise per muscle group -back, chest , upper abs, lower abs, obliques, biceps, lats, shoulders, triceps, chest) and "modified" pushups (since I'm not supposed to put weight on my foot yet
Today's diet:
Breakfast: wheat toast with natural pb, a frittata I made (egg whites, potato, green peppers, mushroom, onions)- one piece of that (the rest was taken home by my brother who had breakfast with me this am)
Snack: apple
Lunch: chicken burger, wheat roll, corn
Snack: raisins
Dinner: strawberry shakeology with blueberries
Snack: carrots
For the month of June, the challenge pack that I consider to be the secret of my success is ON SALE! Body Combat with Shakeology! 20.00 savings. I love combat...the first thing I'm doing when I get cleared to put weight on this foot is doing a combat dvd. It's tied with running for my first love:) do you want to hear more about it? email me april6678@sbcglobal.net, comment on the blog, or visit http://beachbodycoach.com/april6678
To quote Rach on the Dvd "Nows the time to fight for your fitness!"
Stay tuned for small changes to aid weight loss:)
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