Day 1 of the New Year

Today is Tuesday- January 3, 2012.

Body Composition:
Weight: 184.2
Waist: 38"
B.B: 42½ (Belly Bulge)
Hips: 41½

Exercise: Walked 35 minutes on the treadmill (2 miles) I know it was slow, but I that is how I roll. I need to start out slow and take baby steps to success.

Here is a note from December 26th- the day after Christmas. "I'm tired of punishing my body. I have an addiction to food. If I want to be an example to my children I need to take better care of myself. Stop eating when I'm full. Choose healthy snacks. Choose better food for my spirit. Drink only water!!!! No juice, no pop, no sugar drinks. My waist is size 41" and my ponch is 43" and I know I have water retention, but still I'm obese. My weight is 188.2 lbs. A few weeks ago I was 175-180 lbs. It's time to pay the price and get fit!"

Affirmations:

I see me- Energetic
I see myself lean and fit
I see myself being an example of health
I see myself helping others overcome addictions
I see myself healthy
I see my and my husband happy
I see my boys addiction free
I see my girls being modest and virtuous
I see me- full of live, happy, healthy and strong

Goals to accomplish my affirmations:

1) Get rid of all junk food in home
2) have fresh fruit and veggies available and ready to eat
3) Exercise daily for 30-60 minutes
4) Strength train 3 times a week
5) Plan meals each week
6) Prepare meals- fruit in a.m. and veggies in p.m.
7) No food after 7-8 p.m.

Happy New Year 2012

I started this blog about 3 years ago, and here I am still fat! I lose the weight and then go back to my old habits and gain it back. It is a vicious circle that I can't get out of. I have red books, followed recipes, exercise routines, hired trainers, gym passes, vitamins, supplements, protein shakes. I have done it all and it works, but I give up and don't finish. I give up on myself and then get depressed and start eating once again.

I ordered an e-book back in 2009 and finally read it. It is amazing and has wonderful ideas, and results. I am going to put it to the test and see if I can actually follow through this time.

I know exercise and eating healthy produce great results and I want to be able to help people, but I have to do it myself first, so here I am - doing the trial run of Burn the Fat- Feed the Muscle. I will post daily on what I have learned, what I have done and what I am doing to burn fat and feed muscle.

Have a great night and we will begin tomorrow! It is 12:51 a.m. right now. My first goal needs to be to be in bed by 10 p.m. everynight! I will only get about 6 hours sleep tonight. Thats not a very good start. Do better tomorrow.

I'm healthy again!

It has been 6 weeks since I have exercised. Ouch! The first week I had a really bad sore throat- I wasn't able to eat anything but Popsicle (they soothed my red hot throat). The next two weeks I had a bad case of hives - head to toe hives- huge welts. They were very painful and I itched like crazy. After battling that for two weeks I then had a head cold which caused an extremely runny nose and then congestion and then a week or two of coughing- not just a little 2 second cough- a full outraged smokers cough. I now just have lots of phlegm, so I hope I am on the mend. Tomorrow which is a Monday- I will do my best to get my butt out of bed after this 6 week hiatus and begin my work outs once again. I really do enjoy working out- it is just building up the momentum to actually do it.

I have a few things I could do. I could get up before the kids get up and do my strength training and then once the kids are on the bus I can go for my hour walk. I love the outdoors and now that the weather is getting warmer I think I just might conquer that beast tomorrow and start hill training once again to get my butt back and my calves strengthened again.

I did the eating Vegan for one month and absolutely loved it. I did cheat a few times as I didn't realize that eating Vegan meant no honey, so I did have honey. I will continue eating Vegan, but I am going to change it a bit to meet my needs, so it won't be a true Vegan, but it will be close. It has been nice because I know I have lost inches- no so many pounds, but inches, so that is good. I love having protein shakes and so I will use the whey protein isolate. I don't really care for cheese anymore, so I won't miss that. Yogurt I really liked, but I think I will do without that too, so for now I will allow the Whey protein isolate and continue with my 4 food groups which are grains, lentils & beans, vegetables and fruits. I will only eat meat if I am at a friends house who have cooked a meal for my family other than that I won't be eating it that much. I felt less bloated when I was on the Vegan diet plan.
tnd making goals and then not meeting them or making them and not following up. I really want to succeed this time, so I will make a few goals and go from there.

Goals:

4 week goal- April 25th - be 8 pounds lighter than I am now. I will weigh in on Monday, and should be 8 lbs less in a month.

I bought a brown skirt size 10- I want to be able to fit into that comfortably with no bulges in 4 weeks.

Walking outside for 1 hour- everyday (no Sundays) for the next 4 weeks.

I have been sick

Wow, I have been out of the loop for awhile now. I have been battling a flu for about 4 weeks now. I think the end is near. Week 1 I had a really bad sore throat. Week 2 was a bad cause of hives infact that was week 2 and 3 and now week 4 I have sneezing, head conjestion, runny nose, coughing and a slightly sore throat. Tired lots. I tried doing cardio on Monday and I was so exhausted after that I was tired all day. I am thinking next week will be better. It has too as I have goals that I want to accomplish.

Arms Day - yeah right!

Oh my what a work-out. I only had 4 hours sleep. I haven't been eating enough either, so my energy level is down, so working out this morning was a work-out as I was sluggish, but I did get through it and after I shower I will have a nap and then begin my day.

Warm up: 5 minutes on treadmill

Stretches x 4 minutes
Arms: Pushups x10, Pull-ups x10- repeat 3 times. After my 3rd set of pull-ups I did another set of pushups till failure and could only do 8 and then I collapsed. My arms were tired as was my core.

Tri-ceps: Dips x10, plank hold for 30 seconds, BiCep Curls (7,7,7) repeat 3 times

Shoulders: Shoulder raise x10, Shoulder Ups x10, Squat row x10, Chest Fly x10- repeat 3 times

Abs: V-sit on ball for 5 reps of 10 seconds, V-sit hold for 1 minute- repeat 3 times, crunches x50

Stretches x5 minutes include superman 10 on each side

I made Vegan Banana Muffins this morning and they turned out wonderful. They are small and just the perfect size for kids' lunches. I used 2 T. of vinegar instead of an egg. Worked out great!

Todays Goal: Drink more water- I am only drinking about 40 oz. a day.

Leg Day-

I am not very fond of leg days. They are my strongest muscles right now as I do lots of walking- but working them out more- ouch! Here are the exercises that I tortured my body with today. Well not tortured but strengthened my body with.

Legs:

Warm up- 5 minutes on treadmill
Stretches
Superset: Reverse Lunges x10, Hamstring pulls on ball x10 (Repeat 3 times)

Walked 2 mintes on Treadmill

Superset: Single leg squat x10, plank x30 -45 min (Repeat 3 times) On the single leg squat I could only do 5 on each leg on the last set- My thighs were burning and shaking.

Superset: Wall sit x1 min, Calf Raises x10 (Repeat 3 times)

Cool Down: Walked on treadmill for about 17 minutes at 3.7 speed, so ended up walking 1 mile.

Ball Exercise for Abs: Basically doing a V-sit - I did that for 5 reps, where you lean back and hold and then sit up and repeat-

Stretches x10 minutes.

Afterwards I came up and made a wonderful breakfast of oatmeal, blueberries, flaxseed, and whole wheat toast (homemade with freshly ground wheat- it makes wonderful toast). I do sweeten my oatmeal with maple syrup and used a bit of soy milk to make it creamy. It is delicious!

Need the Endurance

Good Morning and Welcome to a new week and a new month. It is very vital that if you are exercising that it is so important to fuel your body. I found out the hard way this morning when I was trying to strength train- I had no energy and felt very sluggish. Guess why? Not enough eating and not getting enough sleep.

A new week with new goals. Plan out my daily food journal of what I will be eating and what I actually did eat. I should be eating every 2-3 hours upon waking and my last snack should be 2 hours before bedtime.

I need to make sure I am taking my much needed supplements. I use ones from a company called http://www.quietminds.net/ - they are really the best of the best. I have tried ones from melaleuca which are good so if you want to give them a try at http://www.melaleuca.com/ I use alot of Melaleuca's household cleaning products and I love them.

Well I did my monthly measurements and here they are:
Body Composition:
Upper Arm: 11½
Chest: 37" (43" in Sept.)
Waist: 36" (37 1/4 in Sept)(34½ in Nov)
Hips: 40" (40 3/4 in Sept)
Thigh: 22 ½" (23½ in Sept)
Calf: 15½" (16 in Sept)

So as you can see I have lost some inches since September. I did gain a few inches since November on my waist- which isn't good. Time to re-focus and commit to doing better this month.

Weight: 176.4 (182.8 Sep.) (174.8 Nov.) as you can see I have gained almost two pounds since November, which isn't a good sign. Once again- time to re-commit and really watch the extra calories going in my body.

I am Vegan for the month of February, so it will be nice to see how I feel and look at the end of February. My goal weight for February 28 is 170.

Today's Workout: Arms Day
5 minute warmup- treadmill x5 minutes
Stretchesx 5 minutes
Arms: Pushups x10, Pullups x10 repeat 3 times
Cardio- 2 minutes
Tri-ceps: Dips, plank, Bi-cep Curls x10 repeat 3 times
Shoulders: Shoulder raise, Squat Row, Shoulder Ups, Chest Flyx10 repeat 3 times
Pushups till failure
Alphabet Abs
Stretches X 5 minutes.