Moving forward...FINALLY!!!

I'm sure there are ZERO people out there who ever check this blog anymore. Who can blame you? It has been a YEAR since I last posted. Sigh. The good news is, I DO have a really good excuse. A really, REALLY good excuse....

So, in my last post I talked about how I'd been feeling really sick and we thought it was the IUD. Well, I continued to be sick. It would be really bad and then I'd feel better. Back and forth. Around August of 2011 I was so sick that I could barely function. My Mom had to come stay with us and help out a few times. I remember my lowest point was when I didn't have enough strength to lift the spoon to eat my soup. I am not going to lie...it was a very difficult, character-trying and almost spirit-breaking time in my life.

The good news is...after 5 years of dealing with this sickness, I FINALLY have an answer and am moving FORWARD!!! In early October I had a minor stroke! My family and I were driving home and I suddenly got a really bad headache. Then my face went numb. By the time we got home, 20 minutes later, my face and left arm were totally numb. Needless to say, VERY scary! After a search on the internet and call to my Mother-in-law we decided it could be a migraine and decided to wait till morning. Nothing had improved by the next day, so we went to the ER. They told us there that it wasn't a stroke because it didn't show up on the MRI. (We learned from the Cardiologist that there are different types of strokes and that it was, indeed, a stroke) My husband asked the ER Doctor if we should get the bubble test done, which his Mom had done for her migraines. The ER Doctor agreed that should be our next move.

Long story short, they did the bubble test and found that my heart had a hole in it! At first they thought it was a PFO hole, which is fairly common and can cause people to have migraines. When they actually did the surgery, they found it was not the PFO, but just an actual hole (birth defect), about the size of a quarter. They closed it up with an umbrella looking device, and my tissue should close over it completely by 6 months post-operation.

This hole in my heart explains SO much: the dizzy spells, muscle weakness, fatigue, headaches, etc. etc. etc. I can't even put into words how relieved it felt to finally have an answer. And better yet-a solution!!!

SO..there are no longer any excuses. I have been given a second chance to get healthy and spend the next part of my life to it's full potential. There is NO stopping me now!!!

I have joined a gym. I am working out daily. I am determined. I am focused. But most importantly, I am blessed. Every day counts, and matters, and I intend on making the most of each day!!!

Excuse #....1

So...I know, I know, I KNOW I said no excuses this year. But I am here to sadly report that I have my first, numero uno, excuse! (GIANT SIGH)

For the last few months I've been having some health problems. At first I thought it was my silent migraines, which I have struggled with in the past. But the dizziness started to get worse, accompanied by severe muscle weakness and fatigue. I've also had a constant, dull headache and have had ZERO energy. It was so bad on some days that I had a hard time taking care of my kids and barely had enough strength to pick up my 5 month old baby. My husband and I have been doing research trying to figure out what it is, and we were even considering the possibility of MS!

But, we think, or we're hoping we've found the culprit...my copper IUD!!! Crazy huh? Who would have ever thought that an IUD could make someone this sick? My husband found a ton of women on health comment boards talking about the exact same symptoms, that went away once they had their IUD removed. Wow! Could this really be it? It has been a miserable few months and I'd love to feel better so here's to hoping that once I get this thing removed on Monday, I'll start getting well.

So..that is my excuse for why my owning of 2011 has not quite begun. Rather, it is owning me. Hopefully I can show 2011 who's boss SOON!

And It Begins....Again!!!!

So...I'm back! (enter creepy horror music and evil laugh)
It is officially the first day of 2011. A new year. A new beginning. A fresh start. I'm feeling good.

2010 pretty much belonged to my son, Kian Joshua Garner. My pregnancy went a LOT better this time and I was nowhere near as sick as I was with Gabrielle. I did gain more than I had hoped-35 lbs. total, but I didn't beat myself up about it. I just focused on staying strong and active. I worked out throughout my pregnancy and when I got too big to go to the gym, I headed to water aerobics class, which I LOVED! I'm adding that to the classes I want to teach someday. I was really impressed with it..but more on that another day.

Unfortunately the weight did not come off as easy as it did with Gabby. Of the 35 gained I've only lost 15, so I have 20 to get back to pre-pregnancy weight. Then I'd like to lose an additional 40! I know, crazy huh? I'm not sure how I got to the point where I have to lose 60 pounds..AGAIN. But, it is what it is and I'm facing it head on! I've done it before and I'll do it again, this time PERMANENTLY!

I'd LOVE to be able to say that I started the year off right, with a killer workout today, but it didn't happen. I won't even attempt an excuse. And trust me, after 20 years of weight loss efforts, I have quite the impressive collection of excuses.

The plan is to start strong on Monday. I am exhausted keeping up with a very energetic 4 year old and caring for a newborn, but I will find a way to make it happen. I'm going to put some kind of workout schedule together tomorrow.

I'm excited. I'm hopeful. I'm confident. 2011....you are MINE!!!

PS It REALLY helps to know there are people supporting and encouraging my efforts, so if you stop by my blog PLEASE leave a comment, even if it's just to say hi! :)

Under Construction

I hightly doubt I have anyone still checking in on this blog, but just in case I do...I wanted to announce this blog is currently "Under Construction". I am in my twelth week of pregnancy and don't think I should be occupying my time with "weight loss" concerns! :)
I am staying healthy and just focusing on having a healthy pregnancy this time around...so...check back in October when the weight loss efforts resume! :)
Till then, Stay healthy!

Zucchini, Zucchini, Zucchini

This time of year there seems to be Zucchini everywhere you look. My gardening neighbors are always giving us their extras, they are cheap at the grocery store, and the local farmer's markets have them fresh and really cheap! It's a GREAT time of year to try out some fun Zucchini recipes.

One easy recipe to try with Zucchini is to replace your noodles in lasagna with thin strips of Zucchini. It's REALLY yummy and of course, makes it that much healthier!

Here's another recipe to try. I haven't tried it yet but will be making it this week. It sounds really delicious and it's SUPER easy-perfect! Enjoy!

Chicken and Zucchini Stew

1-18 oz. can tomatoes
1 c. low fat, low sodium chicken broth
1 small green pepper, coarsely chopped
2 garlic cloves, minced
2 medium zucchini, coarsely chopped
fresh ground pepper and salt to taste
2 t. fresh basil, minced
1 1/2 lb. boneless, skinless chicken breasts, cooked and cubed

1. Drain the liquid from the tomatoes into a saucepan. Chop the tomatoes and set aside. Add the broth, green peppers, and garlic to the tom. liquid. Bring to a boil, reduce heat to medium, and cook for 10 minutes.

2. Add the rest of the tomatoes, zucchini, pepper, salt, and basil. Simmer until zucchini is tender, about 10 min. Reduce heat to low and add the chicken(already cooked). Continue to simmer on low for 45 minutes.

Serves 6, each serving contains: 169 calories, 4 g. fat, 7 g. carbs, 27 g. protein

What's for Dinner?

Here's another healthy and yummy recipe for y'all to try:

Citrus, Teriyaki Chicken (Grilled is also an option-cook in a grill basket on grill)

1/4 c. teriyaki baste/glaze
1/4 c. frozen, thawed orange juice concentrate
2 t. grated orange peel
1/2 lb. uncooked chicken breast tenders
1 c. sugar snap pea pods
1 c. sliced zucchini, cut into 1/2" slices (2 cups)
1/2 med. red bell pepper, cut into 1 inch chunks or slices

1. Mix teriyaki glaze, orange juice, orange peel. Reserve 2 T of mixture. Add chicken to remaining sauce. Toss, cover, refrigerate for 30 minutes.

2. Meanwhile, heat extra virgin olive oil, not too much, in pan until hot. Then cook chicken thoroughly.

3. Then add remaining ingredients. Cover and cook for 6-8 minutes. Add remaining 2 T. of sauce mixture at end of cooking to toss. Cook an additional 2 minutes.

Makes 2 servings, each is 270 calories, 1 g. fat, 34 g. carbs, 29 g. protein

Yes, Healthy Food Can be YUMMY!

So, for those of you who haven't heard-I've completely lost my mind lately and turned to the "dark side"! Ha ha! I've been reading some books on what our foods are made of, what's sprayed on them, etc. Short story-I'm going to attempt to replace as much of my diet as possible with whole or organic foods. I won't focus on that in this blog, this will continue to focus on recipes, workout tips, etc. If, and I emphasize IF, you are interested in following my organic journey, with tips on how to afford items, how to make non-toxic cleaning products for your home, etc. then check out my new blog: www.organicobsession.blogspot.com

Anyway, back to THIS blog: I have been digging through magazines and web sites searching for simple to cook, healthy recipes. I found a TON! I'll be sharing the best of them on this blog, so keep checking back. I swear I'm going to be giving this blog more love and attention. I SWEAR!!!

I LOVE lettuce wraps at restaurants so was thrilled to find this recipe:

2 c. finely chopped cooked chicken
4 med. green onions, diagonally sliced
1 8 oz. can sliced water chestnuts, drained, finely chopped
1/2 c. spicy peanut sauce
1 T. chopped fresh mint leaves
1/4 t. crushed red pepper flakes
24 small Bibb lettuce leaves (about 1 1/2 heads)
1/4 c. chopped roasted salted peanuts

1. Mix all ingredients except lettuce and peanuts
2. Spoon about 2 T. chicken mixture onto each lettuce leaf. Sprinkle with peanuts.

It's that EASY! The best part: they are only 50 calories a "cup"-YAH!
So, try it and enjoy! Happy Healthy Eating!

I'M BACK!!!!!!!!!!!!!!!!!!

I doubt there is anyone out there who even bothers to check this blog anymore but I just had to get it down in writing-I'm back! I haven't been trying much lately and sadly have gained some of my weight back. SAD!!!!!!!!!!!!!!! I got down to 165 for a tiny bit but have managed to let it slowly creep back up to 185! UGH!!!!!!!
BUT, I am not beating myself up too much because I still manage to get to the gym occasionally and I eat healthy most of the time. For me it's more about being healthy than anything else, so I'm still proud of myself.
However, I do want to get my weight down so I'm off and running again! My friend Melissa has seen a lot of success with the workout program PX90 so I'm starting it tomorrow. I will go to her house every morning at 6 am and we'll do the workouts together. I'm really looking forward to having a workout buddy and someone who can really give me the support I need to be successful!
So, wish me luck...here's to the next leg of my journey!!!!

Tip of the Day-Don't Bite Off More Than You Can Chew!

So...for any of you who may still actually be checking this blog-I'M STILL HERE! I have been a MAJOR slacker lately and was feeling too guilty about it to even look at my blog, let alone write on it.

Well, yesterday I had a talk with my amazing friend, Shari, that really opened up my eyes. We got to talking about working out, eating healthy, and trying to balance that with all the other things going on in our lives. I ended up baring my soul to her. By talking with her, I came to the realization that I have quite an extreme personality. With me, it's ALL or NOTHING. And sadly, I have been choosing the NOTHING for far too long. I have this crazy personality flaw where I decide I want to do something and then I have to go all the way with it. I can't just say "I'm going to work out once this week". If I'm going to workout then I HAVE to work out every day and if I don't then I get all bummed about it and feel like I've totally blown it and stop going. UGH!!! I'm the same way with eating-if I mess up and eat one thing that I know isn't good for me, then I HAVE to mess up the entire day and eat whatever I want, and then that turns into a week, or more. What is my deal?! Ugh, Ugh, and Double UGH!!!

The funny thing is, I've always been like this. When I was young my Mom would tell me to clean my room, so guess what I'd do? Pull everything out of the drawers and closet and attempt to clean, COMPLETELY clean, my room. I couldn't just straighten the few things that were out. And now, here I am, a grown adult and I still can't manage to do things in moderation when it comes to my weight loss efforts. SO annoying and exhausting!

So...the moral of this story is: don't be like me and bite off way more than you can chew. Don't say that you are going to lose 60 lbs. in one year, workout EVERY single day, eat healthy ALL the time, and become a Personal Trainer all in ONE year! Let's be realistic! I'm going to try harder to take baby steps towards my goals and not get so overwhelmed that I just stop trying! If you share in my personality flaw, then I feel your pain. If you don't, then please share how you avoid it!

Here's to a NEW, slightly less crazy and neurotic, beginning! :)

Confession of An Affair!

Yes-it's true-I've been having an affair...with Milk Duds!!! I am seriously obsessed and want a box every chance I get. NOT GOOD. For those of you who read this blog, you may have noticed I've been MIA for the last month. I've been recovering from a breast reduction surgery (See my other blog www.garnergiggle.blogspot.com for more details). It was a much more involved recovery than I had expected and it pretty much knocked me on my butt for a month! I didn't do much but lie around and eat...a lot. I gained 5 lbs., which I know doesn't sound like a lot, but when you know how HARD I have to work to lose 5 pounds, it gets depressing!
BUT, the good news is I made it back to the gym for the first time in a month, last night, and it was SOOoooo good to be back. I went to my spin class and gave it my all. It made me feel alive and normal again-priceless!
Now, I've got to figure out how to break a month of bad eating habits. I am convinced that weight loss is almost entirely mental. It isn't that hard to throw on some tennis shoes and get in a workout. The hard part is making healthy choices all day long about what you are going to put in your body. At least that's how it is for me. I know we are all different in our strengths/weaknesses. SO...if there are any readers out there who do know any magic secrets to re-training yourself to make smart eating choices, do share. I could sure use the help. :)
Now that I'm back...or at least doing my best to be "back", I'll be starting up the daily tips again, so keep checking back. I've been reading a lot with all my down time and have some fun things to share. Thanks again for everyone's love and support!

Tip of the Day-Keep Your Body "Shocked"!!!

Tonight I got to work out at the gym with a friend. She wanted me to show her some new strength training moves and new ways to do cardio. It was SO fun-I seriously LOVE helping people workout more than just about anything else. It has become my new passion for sure!
Anyway, I thought I'd share the cardio tips I gave her. It's very important that you keep your body in "shock" mode and don't allow your body to adjust by doing the same workout over and over. If you hop on the treadmill and do 30 minutes at a 2.0 incline at 4.0 mph every day your body will adjust and you won't reap the benefits after a while. Here is the solution: Shake it up constantly! Here are some of my favorite ways to keep my cardio workouts fresh:

1. 3,2,1- Warm up for 5 minutes and then find a medium intensity that pushes you but isn't so hard that you can't sustain for a long time. Stay on this intensity/speed for 3 minutes. Then increase the intensity to as much as you can handle. For example, if on a treadmill, increase the incline to as steep as you can do-without holding on to the railings. Dawn, my step instructor refers to this as "being in the mud"-you want it high intensity, slow speed. Stick to this for 2 minutes. Then for the final minute, you sprint. If on a bike go as fast as you can at medium resistance. If on a treadmill, lower the incline, and increase your speed to as fast as you can handle. Then, back to the medium level for 3 minutes, etc. etc. Do this over and over until your 5 minute cool down.

2. Random- I love to hop on a machine and let the music guide me. With each new song I change the intensity, speed depending on the beat of the new song. This is a good way to keep your heart rate ever changing. And it makes it a lot of fun!

3. Gradual Increase- After your 5 minute warm up, increase your speed/intensity or both with each minute. My favorite is to start at a 2.0 incline and then bump the incline with each new minute. By the end you are full on "hiking" on the treadmill and you can feel it working on your glutes-who doesn't want a better looking butt?! Remember to not hold on to the treadmill, use your abs to support your body.

That's enough to keep us moving for now! I have more and will post them later. Just remember to keep moving, and keep shaking it up-this also keeps us from getting bored and giving up entirely!

I'm doing a smoothie post soon and need some good smoothie recipes with protein in them. If you know any good ones, post them(or any good, healthy recipes for that matter) in a comment or email them to me at joshncrystal@hotmail.com Thanks!!!!!!!

Tip of the Day-Try HARD not to get discouraged!

My tip for the day is mostly for ME. I am SOOooo discouraged this evening. I have been working SO hard and in the gym almost every day. I am eating everything I should be, and trying to do everything right. SO, I can't for the life of me understand why I can't seem to get under 170! I am stuck and it's HARD. I know I'm always preaching about not letting the scales get to you, etc. but I guess we all have our hard days. Today was one of those days.
So, my tip for today is to NOT do what I do and DON'T get discouraged. It isn't worth it. Stay Strong!

Tip of the Day-Eat Your 8!

So I just bought a really good book that I recommend to anyone who's trying to figure out what groceries to bring home to your family. I LOVE this book and it's on sale at Amazon so pick it up or just ask to borrow mine. It's called Eat This, Not That by David Zinczenko. It compares all sorts of foods from restaurant food to grocery food and breaks it down for you as far as what ones are more healthy. I was SHOCKED at many in the "not that" category! I'll post some of those later.

But, my tip for today was also from the book. He talks about the 8 Foods You Should Eat Everyday. I am trying my best to incorporate this into my daily life. So, if you're looking to add some more nutrition to your daily life, here you go:

1. Spinach-prevents heart disease, osteoporosis, and stroke. I just throw a handful in to be blended up with my smoothies and I always make salad with spinach leaves.


2. Yogurt- strengthens your immune system and protects against cancer. I LOVE yogurt and could eat it for every meal. I like to stir 1/2 c. of grape nuts in.



3. Tomatoes- decreases risk of cancer and coronary artery disease. I have hated tomatoes my entire life, but I'm learning to like them. I like to eat fresh pico de Gallo or I add fresh tomatoes in a couscous salad.

4. Carrots- reduces risk of cancer, asthma, and rheumatoid arthritis. I must admit I struggle with my love for carrots-it's just not happening. But I am going to try to eat more now that I'm aware of how healthy they are. I like to eat my raw veggies with a ranch dip made of ranch dressing mix blended into cottage cheese-use the blender to get rid of lumpy gross texture.

5. Blueberries- prevents cancer, memory loss, and diabetes. It can also improve cardiovascular health. I love blueberries in my smoothies or in my cereal. Too bad they are so stinkin' expensive.

6. Black Beans- good for your heart and brain. I hate, Hate, HATE black beans so this is one I'm going to have to give a little more effort to. The book says other beans are great too, but nothing is as good as the black bean. Hmmm? Any good black bean recipes out there where you can't really taste the bean??

7. Walnuts- full of protein and the perfect post-workout snack. I can't do walnuts because I'm allergic to them, so I use almonds instead. I've been trying to eat a handful a day and I LOVE them. My favorite is to eat them while I eat a raspberry yogurt-raspberries and almonds go SO well together!

8. Oats- reduces heart disease and is loaded with much-needed fiber and protein. I am trying to eat more oatmeal for breakfast. I like the new low sugar Strawberry and Cream kind. The book mentions that Quinoa is a good substitute in this category. I like the recipe idea the book gives, which is to cook quinoa, let it cool and then stir in diced apples, fresh blueberries, and 1 c. plain fat-free yogurt. Sounds yummy-I'll let you know.

So, there you go! Who doesn't want to be healthier? If these 8 foods can get us one step closer, it's worth the effort right? If you have any fabulous recipes with any of the above foods, I'd LOVE to hear them! Thanks!

Tip of the Day-RELAX!!!

So my tip of the day comes from my day of "weakness". I had a lunch birthday party to attend today and then a got together with old roommates this evening. At lunch I was served cupcakes-which I NEVER turn down. At dinner, we ate Key Lime and Chocolate Satin pie. And YES I ate them! And YES they were delicious! And NO I do not regret eating them and refuse to beat myself up over it.

Why am I being so nonchalant about my eating today? Well, because if there is one thing my life has taught me it is that DIETS DO NOT WORK!!!!!!! I am not dieting, I am changing my life and adopting new, healthier habits. I started this weight loss adventure determined to live in a way that I can continue for the rest of my life. Am I going to live a lifetime without cupcakes and pie? NO way!

SO...go ahead and ignore my advice and deny yourself the occasional delicious treat. But, my experience has taught me if you do that, your chances of completely falling off the wagon and giving up entirely are much greater. You eat healthy 90 % of the time, you workout, you deserve a treat! Justification? maybe. But, I'm convinced that balance is key in just about everything in our lives.

So, go ahead...have yourself an Easter treat or two. I LOVE the Cadbury mini eggs and have already purchased a bag. The difference between the old me and the new me is this: the old me would have eaten the entire bag in one siting! The new me has had the bag in my home for a week and it's not even half gone yet. I just enjoy one or two pieces a day. It's a beautiful thing!

Tip of the Day-Wear Good Shoes

My feet were aching tonight after my workout and I wondered why. Then I remembered that if you work out regularly, it is recommended to replace your shoes every 6 months. My shoes have been with me for MUCH longer than that. Truthfully, they are going to have to last me a bit longer due to lack of funds, BUT, I wanted to pass on this tip for anyone who is in the market for a new pair of shoes, athletic wear, etc.
You can go to the following website to register for emails about sales-get the heads up on clearance sales, etc.:

www.shopittome.com/running

If you need new stuff, you might as well save some money!

Tip of the Day-Bored? No time for Exercise? RUN STAIRS!

First of all, a shout out to my good friend/X-roommate Jenna for this tip. I just found out that running stairs burns calories like you wouldn't believe!
Running stairs for an hour could burn upwards of 1000 calories!!! That means even if you only have 15 minutes in your day, run up and down your stairs intensely and you will burn around 250+ calories!!! Here's a website where you can plug in your info. to see how many calories you'll lose:

http://www.my-calorie-counter.com/Calories_Burned.asp

So, no more excuses-if you can't fit in an entire workout and you don't feel like hitting the gym, just run some stairs for as long as you have-and you can go to bed at night knowing you did something to get one step closer to your goal. That's really what counts-one step at a time-as long as you're moving forward, it shouldn't matter how long it takes you to get there. It took me an entire year to lose 40 lbs. but I did it the right way for once in my life and it is actually staying OFF for once in my life. No more quick fixes, no more excuses!

I also want to share a little experience I had last night that put me on cloud 9. A girl that I've seen at the gym from time to time came up to me and introduced herself. She then told me that she's noticed how hard I work at the gym and that I motivate her to work harder. We talked for a while and I mentioned that I am in training to become a certified trainer by year's end. She was really encouraging and supportive and told me that she'd like to be my "Guinea pig" and work out with me. YAH!!! We totally clicked so I feel like I've not only made a friend, but get an opportunity to put some of my studies/experiences to the test! I'm excited and can't wait! Thanks Kelly-can't wait to workout with you soon!
Thanks again to everyone for supporting me in my efforts and putting up with my "preachings"...I'm just determined to make the world a healthier place! Thanks!

Tip of the Day-Drink and Be Merry!

I LOVE smoothies and have come across some great recipes lately that I wanted to share. You can eat them as is or add some protein powder if you need more protein in your diet.

Strawberry Key Lime Smoothie
1 cup frozen strawberries
1/2 cup calcium-enriched orange juice or fat-free milk
2 containers Yoplait 99% Fat free key lime pie yogurt

~Blend all ingredients in blend until smooth
Makes 2 servings of 1 1/2 cup each
Each serving: 240 calories, 1.5 g. fat, 2 g. fiber, 6 g. protein

Chocolate-raspberry Smoothie
2 c. 8th continent light chocolate soymilk
1 c. frozen raspberries
1/2 t. vanilla

~Blend all ingredients until smooth
Makes 2 servings of 1 1/2 cup each
Each serving: 170 calorie, 2.5 g. fat, 8 g. fiber, 9 g. protein

Another tip to make your smoothies even more healthy, keep a bagful of spinach leaves in your fridge and throw a handful into your smoothie. This will be a great way to add healthy greans to your life, and you can't even taste it! Spinach has SO many health benefits so give it a try!
Also, I just found a bag of Yoplait Smoothie mixes at Costco that are SO yummy! They have everything ready to go-you just throw it in the blender with some fat-free milk. They are a great way to get some fruit and dairy in your diet...and SO easy!
Give these recipes a try and let me know if you have any others that you love. I'm always on the hunt for tasty/healthy recipes! Happy Drinking!

Tip of the Day-Gain New Habits!

I was just reading my latest issue of Prevention magazine(My favorite)-Thanks Terri!-and came across a list of 5 ways to stop overeating, that I wanted to share:

1. Serve veggies and fruit family style-on the table for all to nibble on throughout dinner. However, keep everything else in the kitchen and not served on the table. This will prevent 2nds, 3rds, and so on.

2. Use small plates- This will trick your eyes and stomach into thinking your portions are larger. I have started using this trick and it really works!

3. Start small-begin your dinner with soup or salad-something small and low calorie that will start to fill you up before you begin the higher calorie foods.

4. Stop, look, and listen- Put your fork down between bites and focus more on visiting with the family, then just shoveling the food in. This will make your meal last long-which makes you feel more full and satisfied.

5. Get a to-go box- When you eat out ask for a to-go box at the beginning of the meal. Immediately divide your meal into the appropriate portion and put the rest aside to take home. I LOVE this tip and have been using it quite a bit. It really helps with the munching.

So, tip of the day is to just pick one or more new healthy habits to incorporate into your life. When it becomes second nature-pick another one! And so forth, and so on!
Also, I wanted to say to anyone who may be having some guilt over a big Valentine's Day splurge-DON'T BEAT YOURSELF UP!!! I went all out and enjoyed it. It is actually beneficial to your weight loss and kick starts your metabolism to occasionally have a "cheat meal"! So enjoy it, don't get discouraged, and keep working hard!

Tip of the Day-Buddy Up!

I am convinced that successful weight loss/change of lifestyle requires a TON of support and encouragement! I can't imagine working this hard towards a goal without all the love and support I've received. It has been extremely motivating to know I have so many people cheering me on!
So, my tip for the day is to make sure you have at least one buddy who supports you 100% in your effort. I'm not talking about the friend who tempts you to eat a plate of goodies and "live a little", or the person who throws negativity at you every time you talk about your efforts or successes. I'm talking about someone, anyone who supports you completely and will do whatever they can to help you out and keep you motivated.
One of the best summers of my life was when I had a few roommates who were gung ho to work out with me. We'd go trail running and then take turns at each stop to choose the drill-jumping jacks, push ups, etc. It made it so fun to take turns and choose new adventures. Another roommate and I used to rent a kayak and take it up to the lake. It sure makes working out a lot more fun if you have someone there for you.
So pick a friend to go walking with every night or go work out at your local gym/rec. center with a workout group. Join a workout group, or some kind of hiking, walking, running, etc. group. Or, if none of that appeals to you, just have your family be your team! Josh and I are working very hard right now to get healthy and it makes life SO much easier when we are on the same page about what we should/shouldn't eat. And-my greatest motivation is to look at Gabby and know that I'm becoming a healthier, stronger Mom for her.
Whatever/whoever motivates you-hang on to it for dear life and keep moving towards your goals!

Tip of the Day-Make it Fun!!!

I learned this past year the secret to keeping a workout routing up-make it fun! I realized that I suffer from boredom pretty easily so need to shake it up quite a bit. I used to attempt to workout from home every day and that did not keep me motivated very long. Once I worked up the courage to start working out in a gym setting it all changed for me. I have learned to LOVE trying new classes and seeing what new challenges are out there.
I recently changed up my routine again and am having a blast:

Monday-Bosu ball workout in my basement
Tuesday-Pilates Dance Fusion
Wednesday-Spin
Thursday-One hour of cardio at the gym
Friday-Yoga in the am and ride the bike at home in the pm
Saturday-Spin and Sculpt

The Pilates class is amazing, but VERY humbling. The second half of the class we do ballet moves to improve our posture and core strength. Let me just say-I do NOT make a beautiful, graceful ballerina by any stretch of the imagination and hate the fact that the room is surrounded in mirrors. BUT, I'm learning humility, or more so humiliation, is a powerful tool! It keeps me working hard for improvement. The other class I'm loving is Spin and Sculpt where we do 45 minutes of strength training followed by 45 minutes of spin. It about kills me, but I LOVE knowing that I got such a great workout in on a Saturday!
I truly believe that the key to staying motivated is to shake things up and have fun! If you hate exercise chances are, it won't last for long. So...find something you LOVE. Anything that keeps you moving and challenged. I am amazed at what we are all capable of-the sky is the limit, so get out there and HAVE FUN!!!

Tip of The Day-Eat fun foods-just healthier!

Since I am not seeing this weight loss adventure as a diet, but a lifestyle change, I am not denying myself some of my favorite treats! I just try hard to find a way to make my favorite snacks healthier. Here are a few of my favorite "indulgences"?

Chips and Salsa-I am obsessed with chips and salsa but we all know that chips are not the healthiest of choices. Well, I have found the solution and am SO happy to have my chips and salsa back. If you love chips and salsa don't walk-RUN to Costco right now and buy the Veggie chips. You can eat 18 chips for only 110 calories! Thanks to Terri for introducing me to these lovely little gems!

Ranch dressing- I LOVE ranch dressing on my salad and for a veggie dip. Unfortunately, it is high in fat and calories. Solution? For a veggie dip I blend a container of cottage cheese (which I normally HATE) up with a Hidden Valley Ranch dressing packet. Yummy! Then for my dressing, I use buttermilk with the packet to lower the calories and fat.

Popcorn- just get the 100 calorie packs. The bags are huge and you get to eat the entire thing-guilt free. My favorite is Kettle Korn. If you don't want the artificial sweetener, just get the butter kind.

I have an amazing cheesecake recipe that I can't find right now so will post soon.
Happy Eating!

Tip of the Day-Workout in Fat Burning Zone!

For years I would just hop on my exercise equipment and go-not really knowing how fast, how intense,etc. I should be going. It was only in this past year that I learned that each of us has a "Fat Burning Zone". This is also known as your Target Training Zone, and is the most effective zone to be working out in for fat and calorie burn. In order to find out what your "zone" is just follow this equation:

220-your age=________(Max heart rate), then take
Max heart rate X .50=________ (bottom of your zone)
Max heart rat X .85+_________ (top of your zone)

So, for example since I am 32 years old I should be working out at a rate rate of 94-160. The most accurate way to track your heart rate is to buy a heart rate monitor, which you can find relatively inexpensive at any sporting goods store. Or, you can use the hand grips on most cardio machines, which will also give you a heart rate reading, just not as accurate. What I like to do is workout in this zone for the majority of my cardio training. But remember, it is good to let your heart rate go up and down in intervals to keep shaking things up with your body, so don't stay at the same pace, intensity the entire time-bounce around within the 50-85% zone. Also, there are times when a good song gets into me and I just feel like going as fast/hard as I can and I exceed the 85% rate. That's ok too-just try to stay in the "zone" for the majority of your cardio training. As you get more and more fit, and your heart gets healthier, you will notice that it takes longer and more effort to get in "the zone", which means it will always be challenging for you! But, if you aren't the black/white-need-solid answers type of person like I am-just keep moving nd exercising however/whenever you can! I like to know that if I'm using an hour of my day to workout, I'm doing it the best, most effective way possible. But, if you aren't as anal a person, just don't let the details bring you down-just keep moving! That's really the most important thing!

Tip of the Day-Don't Starve, Don't Gorge!

We went to surprise my Mom in Evanston for her birthday, which was a lot of fun-more details in my other blog. The reason I'm mentioning it here is because my Mom asked what she should do to lose her last 10 lbs. and I was able to put together a little program for her. It felt so GREAT to share with her some of the things I've learned and to help her understand what steps she needs to take to get to her goal. Now, when she gets there I'll be ever more excited for her. It was a total adreneline rush and I am more determined than ever to make this MY year. I know I have a HUGE challenge ahead of me with not only losing the weight, but also studying my brains out to be ready for the certification exam, but I am absolutely positive that I have found my passion. I can't imagine how wonderful it will be to help people reach their goals!! So, with that said, I have decided to do a daily tip. I am constantly reading my Personal Training manuals, magazines, research, and fitness articles so I thought I'd pick something that struck a chord with me and share with my readers. So...check in daily, or whenever you can. I don't know about you but learning something new, or finding a new recipe, etc. really helps me to stay on track. So, without further ado...here is the tip of the day:

After visiting with several people I've realized that many people still believe that the best way to lose weight is to starve. NOT TRUE! Your body is a machine that needs to be fed enough calories to keep burning. When I started forcing myself to eat more, I started seeing the pounds come off. So...use the following online calorie calculator to see how many calories you should be eating on a daily basis:

http://www.freedieting.com/tools/calorie_calculator.htm

And don't let more than 3 hours pass without eating-this will increase your metabolism and make sure your body keeps on burning those calories!
One last thing-I know there are a lot of different viewpoints in the fitness industry so if you ever read something that you disagree with or have a different viewpoint on, please leave a comment and share. I'm all about looking into things and trying to find the best possible answer. So, keep the comments, questions, and opinions coming!

I Heart Blue Balls

Sorry, sorry-I know the title of this post is innapropriate but I just couldn't resist. I have recently fallen in love with a new piece of equipment, a half ball that just happens to be blue. :) But seriously, it is such a GREAT workout. I spent some of my Christmas money to buy a Bosu ball at Costco. It came with 4 DVD's for different types of workouts. One DVD is all cardio, one is 30 minutes of 30 minuts of abs, one is total body strength and toning, and the last DVD is yoga/pilates. If anyone who reads this is looking for a VERY challenging at-home workout, pick this up at Costco! Do I sound like a commercial yet?
I did the cardio workout today during Gabby's nap. It seriously kicked my butt! I was breathing so hard and really struggled to keep up, but I'm happy that I've found something that will really challenge me at home. I must warn you though-if you do buy the one from Costco, the DVD's are EXTREMELY cheezy and hard to follow. I am going to see if I can find a better one, so I will keep you posted.
I just had to share this little gadget with you all and highly recommend it.
And to Gen-be patient with me-I'm almost ready to post a strength training post per your request. I've been collecting some good ones for you so I can post a total body workout. So, check back soon!
I also just want to thank everyone for all their support with my weight loss efforts. Everytime I want to just give up and eat everything in sight, I think of you all and it keeps me going. I lost 5 pounds this week so thank you!!! Life just keeps getting better and better. It's an amazing ride!