The biggest challenge I have when training is chicken breasts. I get why they do that (since I don't like fish), you get the most protein out of the lowest amount of fat and calories...
But every time I train, for some reason I can't get it past my head that chicken breasts doesn't have to be unseasoned and plain. Plain chicken gets old really fast. Don't get me wrong, I don't dislike chicken but when you do the plain chicken breast for months on end, even seasoned stuff starts tasting like boring chicken.
So I'm actively looking for more ways to make chicken more exciting. Did a cool one tonight and it really didn't too many extra calories. Simple, easy, quick... Campbell's Chicken marsala mix with an extra small can of mushrooms (I can't get enough mushrooms... YUM!). I've had it before over pasta, but it's amazingly good just on it's own. Score!
Another one I've found recently is marinating in an Italian based marinade, if you can let it sit for days, it's even better. All the other's I've come across doesn't seem to permeate the chicken so it still tastes like chicken. BOOORING!
July 31, 2013
July 26, 2013
The pant crisis of 2013
So I noticed yesterday, that my pants are starting to get just a little bit looser. The problem is I sort of started in an inbetween size, so I have some pants that are a little looser and some that are a little tighter... So my bigger ones officially can be slipped over my hips when I walk up the stairs and accidentally step on my pant legs, I know this because I did it. lol
I think this pair of jeans needs to go bye bye.
But I have a bit of a problem that I need to start addressing now (for budget reasons as well as sanity) but I anticipate that if things go as they have in the past, I will not be in a pant size for very long. I mean normally this is a hard problem, but it gets even harder in that I have a very short inseam so finding pants that fit is really hard. Hence why I have pants that I can step on the pant legs and trip myself. lol So anyway I've been kind of browsing around online, trying to find clothing that is inexpensive, fits, that fits my style, and will hopefully shrink with me. I found out that finding tab pants or adjustable waist pants in a style that suits me, with a 28-30" inseam is pretty much impossible. Maybe I need to shift my focus and start wearing skirts and dresses again, but I have fallen out of the habit of wearing heels or really any shoe that is constrictive (read dress shoe here). I am trying to minimize the amount of repurchasing clothes as much as possible, but honoring my body. Mostly it's so I know that I will have enough left over for food and essentials.
I've also been working on other self improvement things. I am taking some online classes on dressing for your personality/energy type. I've also promised myself that every night before I go to bed I would do something nice for myself (like prestyling my hair, or saying an affirmation). I think I am going to be a whole new improved me. And I like the feeling of anticipating, planning, and of course payoff.
I think this pair of jeans needs to go bye bye.
But I have a bit of a problem that I need to start addressing now (for budget reasons as well as sanity) but I anticipate that if things go as they have in the past, I will not be in a pant size for very long. I mean normally this is a hard problem, but it gets even harder in that I have a very short inseam so finding pants that fit is really hard. Hence why I have pants that I can step on the pant legs and trip myself. lol So anyway I've been kind of browsing around online, trying to find clothing that is inexpensive, fits, that fits my style, and will hopefully shrink with me. I found out that finding tab pants or adjustable waist pants in a style that suits me, with a 28-30" inseam is pretty much impossible. Maybe I need to shift my focus and start wearing skirts and dresses again, but I have fallen out of the habit of wearing heels or really any shoe that is constrictive (read dress shoe here). I am trying to minimize the amount of repurchasing clothes as much as possible, but honoring my body. Mostly it's so I know that I will have enough left over for food and essentials.
I've also been working on other self improvement things. I am taking some online classes on dressing for your personality/energy type. I've also promised myself that every night before I go to bed I would do something nice for myself (like prestyling my hair, or saying an affirmation). I think I am going to be a whole new improved me. And I like the feeling of anticipating, planning, and of course payoff.
July 24, 2013
I just got thinking about it...
It's kind of scary that for my whole day's allotment of calories, it's basically the equivalent of a big mac with a coke meal (minus the fat and sugar of course). And that it's actually a good amount of food...I'm actually kind of tired of chewing. As time goes on and I am doing more rigorous gym work, I'll be eating even more than that and will see some more weight loss.
I read somewhere that in the 50's the government was concerned about obesity becoming a nationwide problem, by the 70's they made dietary fats out to be the culprit and started subsidizing corn (which can be easily converted to corn syrup)... That seemed to have backfired, since the majority of the country is now overweight or obese.
I think they should start charging by the kilo calorie. I find it sad when my $160 in groceries is the equivalent calorically to 9 fast food burger meals. Yeah that's my bit of controversy for the year.
On a side note, I got my gym workout and walk in today. I'm going to be sore after working muscles I haven't used in a long time. lol Funny thing is, I still feel like I have energy to burn.
I read somewhere that in the 50's the government was concerned about obesity becoming a nationwide problem, by the 70's they made dietary fats out to be the culprit and started subsidizing corn (which can be easily converted to corn syrup)... That seemed to have backfired, since the majority of the country is now overweight or obese.
I think they should start charging by the kilo calorie. I find it sad when my $160 in groceries is the equivalent calorically to 9 fast food burger meals. Yeah that's my bit of controversy for the year.
On a side note, I got my gym workout and walk in today. I'm going to be sore after working muscles I haven't used in a long time. lol Funny thing is, I still feel like I have energy to burn.
July 23, 2013
Week 1 in review and Week 2's plan
So good news...
I didn't do as bad as I thought. I actually rocked the week. :D
Scale Weight down .7 lb
Body Fat down 1.4%
Fat mass down 2.51 lbs
Lean mass (muscle) up 1.81 lbs
So I succeeded in cleaning up my diet, quitting sodas, losing scale weight, losing fat, gaining muscle... GO ME!! YAY!
Got next week's nutrition plan and exercise. They kept it simple and portable for me since I'm camping again, but I'm going to have to plan big time to be able to get all my exercise in. Wish me luck!
_________________
Breakfast: PB&J Sandwich with an egg on the side and an apple
2 slices sara lee delightful bread
1 tablespoon bp
1 boiled egg
1 apple
Early Snack:
1 oz beef jerky
1 apple
4 brown rice triscuits
Lunch: (Deli wrap with a fruit)
1 Flatout Wrap
3 oz Deli Ham
1 cup lettuce
1/2 tomato
1 tbsp. mustard
1 cup grapes
Late Snack: (Yogurt Parfait)
1 Danon Light and Fit Greek Yogurt
2 tbsp. grape nuts
1/4 cup blueberries
Dinner: Chicken breast and assorted Veggies
1/2 cup cucumber
4 baby carrots
1/2 cup snap peas
3 oz chicken breast, grilled with seasonings if desired (or salsa)
Night Snack:
1 String Cheese
______________
2 Days in the gym - Weights should be as much as you can do with good form and to "failure" on the last set. Repeat full routine for day 2. 5 Days of walking for 20 minutes
Ball Squats. Sets: 3 Reps: 8-10 Speed: 4/4 Rest: 30-45 seconds
Leg Press Machine: Sets: 3 Reps: 8-10 Speed: 4/4 Rest: 30-45 seconds
Dumbbell Chest Press: Sets: 3 Reps: 8-10 Speed: 4/4 Rest: 30-45 seconds
Cable Lat Pulldown: Sets: 3 Reps: 8-10 Speed: 4/4 Rest: 30-45 seconds
Dumbbell Shoulder Press: Sets: 3 Reps: 8-10 Speed: 4/4 Rest: 30-45 seconds
Standing Dumbell Curl: Sets: 3 Reps: 8-10 Speed: 4/4 Rest: 30-45 seconds
Dumbbell Skull Crusher: Sets: 3 Reps: 8-10 Speed: 4/4 Rest: 30-45 seconds
Forearm Bridge: Sets: 3 Reps: 60 Seconds Rest: 30-45 seconds
Ball Crunches: Sets: 3 Reps: until failure Rest 30-45 seconds
I didn't do as bad as I thought. I actually rocked the week. :D
Scale Weight down .7 lb
Body Fat down 1.4%
Fat mass down 2.51 lbs
Lean mass (muscle) up 1.81 lbs
So I succeeded in cleaning up my diet, quitting sodas, losing scale weight, losing fat, gaining muscle... GO ME!! YAY!
Got next week's nutrition plan and exercise. They kept it simple and portable for me since I'm camping again, but I'm going to have to plan big time to be able to get all my exercise in. Wish me luck!
_________________
Breakfast: PB&J Sandwich with an egg on the side and an apple
2 slices sara lee delightful bread
1 tablespoon bp
1 boiled egg
1 apple
Early Snack:
1 oz beef jerky
1 apple
4 brown rice triscuits
Lunch: (Deli wrap with a fruit)
1 Flatout Wrap
3 oz Deli Ham
1 cup lettuce
1/2 tomato
1 tbsp. mustard
1 cup grapes
Late Snack: (Yogurt Parfait)
1 Danon Light and Fit Greek Yogurt
2 tbsp. grape nuts
1/4 cup blueberries
Dinner: Chicken breast and assorted Veggies
1/2 cup cucumber
4 baby carrots
1/2 cup snap peas
3 oz chicken breast, grilled with seasonings if desired (or salsa)
Night Snack:
1 String Cheese
______________
2 Days in the gym - Weights should be as much as you can do with good form and to "failure" on the last set. Repeat full routine for day 2. 5 Days of walking for 20 minutes
Ball Squats. Sets: 3 Reps: 8-10 Speed: 4/4 Rest: 30-45 seconds
Leg Press Machine: Sets: 3 Reps: 8-10 Speed: 4/4 Rest: 30-45 seconds
Dumbbell Chest Press: Sets: 3 Reps: 8-10 Speed: 4/4 Rest: 30-45 seconds
Cable Lat Pulldown: Sets: 3 Reps: 8-10 Speed: 4/4 Rest: 30-45 seconds
Dumbbell Shoulder Press: Sets: 3 Reps: 8-10 Speed: 4/4 Rest: 30-45 seconds
Standing Dumbell Curl: Sets: 3 Reps: 8-10 Speed: 4/4 Rest: 30-45 seconds
Dumbbell Skull Crusher: Sets: 3 Reps: 8-10 Speed: 4/4 Rest: 30-45 seconds
Forearm Bridge: Sets: 3 Reps: 60 Seconds Rest: 30-45 seconds
Ball Crunches: Sets: 3 Reps: until failure Rest 30-45 seconds
July 22, 2013
The worst gadget in the world
Weighed myself today, I was feeling all awesome about myself until I realized later I haven't lost as much as I had thought. But then again, I did weigh mid day, when I usually weigh in the mornings. Not even half a measly pound in a week--boo. I figured the first week I would have lost more than that just from water weight. Well I guess a loss is still a loss, so I can't be upset. Just got to keep on keeping on and not lose faith in what I'm doing. And probably get out of the habit of weighing myself daily. I don't even think about it, it just kind of happens.
On a happier note, even though I'm really tired still and counting down minutes until I can take a nap... I do feel happier than I have for while now. The diet is going pretty smoothly, but I can't wait for tomorrow so I can get a new menu. I think I'm tired of turkey burgers. lol
On a happier note, even though I'm really tired still and counting down minutes until I can take a nap... I do feel happier than I have for while now. The diet is going pretty smoothly, but I can't wait for tomorrow so I can get a new menu. I think I'm tired of turkey burgers. lol
July 21, 2013
Day 5 - Sleeping like a cat
Actually I'm not sure if even cats sleep as much as me. Day 5 of not drinking sodas, and luckily the headache has subsided but I am so darn tired and dizzy. If past experiences hold true, I should be pretty close to the end of this detox (I sure hope so!)
Meal plans have been going pretty good, I've stayed on target (for the most part, aside from yesterday resorting to Emergen-C to help with the soda detox pains)... but I've decided, I really don't like grocery store peaches. Normally I love fresh peaches, but these ones were picked way too early and even letting them soften up a few days they aren't all that sweet. I may need to start going to the farmer's market or something.
I'm ready for my third nap of the day.
Meal plans have been going pretty good, I've stayed on target (for the most part, aside from yesterday resorting to Emergen-C to help with the soda detox pains)... but I've decided, I really don't like grocery store peaches. Normally I love fresh peaches, but these ones were picked way too early and even letting them soften up a few days they aren't all that sweet. I may need to start going to the farmer's market or something.
I'm ready for my third nap of the day.
July 20, 2013
A visual reminder...
I have found that one of the best ways to hit a goal is to have a visual interpretation of what you are reaching for. While appearance is not my first priority, (it's hard to do a visual of happiness, accomplishment, fulfillment, pride, etc.) this is approximately physical the changes I should see if I am successful in following the trainer's plan through the end of December. These were taken from modelmydiet.com, it's a fun little virtual simulator.
I think in the next day or so when I have a little more stamina (soda detox, bad... UGH!), I will take a before photo (of my real self) so I can do a real comparison at the end. And probably figure out some sort of uber reward. Maybe I need to plan a trip to the beach. 8)
July 19, 2013
Week one's nutrition and exercise plan
So a few people have asked me about what I'm doing out of curiosity... or needing some useful tips on what they are doing so I thought I'd try to post it. Hopefully I can keep up with it, but if not surely you will understand it is because I'm cooking, eating, or working out.
Keep in mind this is entirely catered to me, everyone needs different macronutrients, calories, levels of activity, etc. And it does change over time. But week one's plan is as follows:
30 minutes 4 x a week of walking.
(Not so much for the exercise, just to establish a habit since I've been mostly sedentary)
Food every 3 hours. This ends up being approximately 1300 calories which is what my body needs to get to the peak of weight loss.
No soda, coffee with sugar substitute and powdered creamer is OK to stave off caffeine withdrawals. Lots of water. The water will be metered later.
Breakfast (no more than 30 minutes after waking up): The high fiber content has kept me more than satisfied, since I generally eat the apple last so I feel like I get the "sweet ending", sometimes I have a hard time finishing the apple from being full.
1 whole egg
1 cup of fiber one original cereal (it looks like cat food, haha)
1 cup unsweetened vanilla almond milk
1 apple
Early snack:
1 scoop of whey protein (I just happened to have some around) mixed in water
1 peach
1 almond honey granola bar
Lunch (sandwich and a fruit): I love the soft cheese in place of mayo, I picked a chive one which is so tasty! And the Sara Lee delightful bread has 45 calories a slice which makes sandwiches something I can budget into a fairly low calorie diet.
2 Slices sara lee delightful bread
1 wedge laughing cow light cheese
3 oz deli turkey
As much romaine lettuce as I want
mustard
Watermelon
Afternoon snack:
4 triscuits (I am doing a rice and brown bean and it's pretty darn tasty)
1 baby bell cheese
5 baby carrots
1/2 cup cucumber
Dinner:
1 turkey burger breast
1 salad, with any mixed veggies I want... as big as I want
10 sprays of Wishbone salad dressing, any flavor
Late snack right before going to bed:
1 scoop of casein protein mixed in water (I happened to have that)
Keep in mind this is entirely catered to me, everyone needs different macronutrients, calories, levels of activity, etc. And it does change over time. But week one's plan is as follows:
30 minutes 4 x a week of walking.
(Not so much for the exercise, just to establish a habit since I've been mostly sedentary)
Food every 3 hours. This ends up being approximately 1300 calories which is what my body needs to get to the peak of weight loss.
No soda, coffee with sugar substitute and powdered creamer is OK to stave off caffeine withdrawals. Lots of water. The water will be metered later.
Breakfast (no more than 30 minutes after waking up): The high fiber content has kept me more than satisfied, since I generally eat the apple last so I feel like I get the "sweet ending", sometimes I have a hard time finishing the apple from being full.
1 whole egg
1 cup of fiber one original cereal (it looks like cat food, haha)
1 cup unsweetened vanilla almond milk
1 apple
Early snack:
1 scoop of whey protein (I just happened to have some around) mixed in water
1 peach
1 almond honey granola bar
Lunch (sandwich and a fruit): I love the soft cheese in place of mayo, I picked a chive one which is so tasty! And the Sara Lee delightful bread has 45 calories a slice which makes sandwiches something I can budget into a fairly low calorie diet.
2 Slices sara lee delightful bread
1 wedge laughing cow light cheese
3 oz deli turkey
As much romaine lettuce as I want
mustard
Watermelon
Afternoon snack:
4 triscuits (I am doing a rice and brown bean and it's pretty darn tasty)
1 baby bell cheese
5 baby carrots
1/2 cup cucumber
Dinner:
1 turkey burger breast
1 salad, with any mixed veggies I want... as big as I want
10 sprays of Wishbone salad dressing, any flavor
Late snack right before going to bed:
1 scoop of casein protein mixed in water (I happened to have that)
Everyone thinks I'm nuts... I like nuts.
Silly me, guess when I decided to join with the trainer?
The best time of all. When I thought of it--had all the excitement for a new journey, was ready to light all the excuses that I used in the past to not do this on fire, when I felt like I was good and ready.
But guess when it happened to fall?
Right before a camping trip. Can you imagine how hard starting a new nutrition plan would be while camping, with all the yummy campfire goodness, beer, things to tantalize you?
Guess what?
It wasn't really that hard. I think the past few months while I've been kind of down, I burnt myself out of pretty much everything that shouldn't go in your mouth. Like fast food, soda, candy, junk food... When I started day one, it was actually kind of a relief. And actually my body has been saying it too--I'm detoxing for sure, high fiber, high altitude, clean foods, lots of water... yeah you probably get the drift of what my body is doing. So far it's paid off. I know it's all water weight but it is still a start--get those cells to think that it's not being deprived so it releases it... The only craptastic part of it is the soda withdrawal headache that I have.
I HATE YOU SODA! Why do you have to keep coming into my life, with your refreshing tasty goodness then when I take a break you make me feel like I'm going to die from something you read about in the Stand? Oh well, I guess if it was easy, it wouldn't be a challenge. But know this soda, I WILL DEFEAT YOU!
The best time of all. When I thought of it--had all the excitement for a new journey, was ready to light all the excuses that I used in the past to not do this on fire, when I felt like I was good and ready.
But guess when it happened to fall?
Right before a camping trip. Can you imagine how hard starting a new nutrition plan would be while camping, with all the yummy campfire goodness, beer, things to tantalize you?
Guess what?
It wasn't really that hard. I think the past few months while I've been kind of down, I burnt myself out of pretty much everything that shouldn't go in your mouth. Like fast food, soda, candy, junk food... When I started day one, it was actually kind of a relief. And actually my body has been saying it too--I'm detoxing for sure, high fiber, high altitude, clean foods, lots of water... yeah you probably get the drift of what my body is doing. So far it's paid off. I know it's all water weight but it is still a start--get those cells to think that it's not being deprived so it releases it... The only craptastic part of it is the soda withdrawal headache that I have.
I HATE YOU SODA! Why do you have to keep coming into my life, with your refreshing tasty goodness then when I take a break you make me feel like I'm going to die from something you read about in the Stand? Oh well, I guess if it was easy, it wouldn't be a challenge. But know this soda, I WILL DEFEAT YOU!
3rd time's a charm...
So here we go again. I'm back with a personal trainer. And reviving my blog.
Sure I could use losing some weight since I gained all of what I earned off... but that's not the real reason, just a happy by-product. Sadly, I've been going through some depression. It's entirely irrational, I know it but I go through the negative self hate talk, not over anything specifically...I just didn't feel like I was accomplishing anything good. Anyway not to go into a huge spiel, but once I hit rock bottom I got to thinking when I was at my best. Every time it was when I had a huge goal, something nearly "impossible" to accomplish. Each instance seemed to point to when I was training to lose weight and get fit. So, to break through all this negativity I'm back with them again.
I think I just about made my trainer cry--when I told her "why this, why now". Apparently it's a little rare for people to be overweight and secure of their bodies, but want to train because working out and eating right just feels better on the psyche. Apparently I am starting with all the right reasons, instead of excuses--like feeling the need to impress someone for a reunion. All I know is this has to stop, my body and mind is sluggish. So time to take the bull by the horns. This is my third time with Total Health and Fitness. I have been on every diet imaginable, and have struggled with weight since my gallbladder surgery in 2002. I've had varying success, but most of it has been a struggle to stay on because it cut out too many things that I liked. I've been impressed (obviously) with them, because they customize everything to me, foods I like and stay away from foods I despise, and the weight in the past has fallen off fast (my last go-around was 30 lbs in 4 months, nothing to snub your nose at). But the part I like the best is that they can help me do a reasonable workout, something that is effective and challenging but not that I dread. But as much as I love them, I told them I'm hoping this is the last time I'm in--that my ultimate goal is to make a lifestyle of just staying happy and active.
So wish me luck on this journey.
Sure I could use losing some weight since I gained all of what I earned off... but that's not the real reason, just a happy by-product. Sadly, I've been going through some depression. It's entirely irrational, I know it but I go through the negative self hate talk, not over anything specifically...I just didn't feel like I was accomplishing anything good. Anyway not to go into a huge spiel, but once I hit rock bottom I got to thinking when I was at my best. Every time it was when I had a huge goal, something nearly "impossible" to accomplish. Each instance seemed to point to when I was training to lose weight and get fit. So, to break through all this negativity I'm back with them again.
I think I just about made my trainer cry--when I told her "why this, why now". Apparently it's a little rare for people to be overweight and secure of their bodies, but want to train because working out and eating right just feels better on the psyche. Apparently I am starting with all the right reasons, instead of excuses--like feeling the need to impress someone for a reunion. All I know is this has to stop, my body and mind is sluggish. So time to take the bull by the horns. This is my third time with Total Health and Fitness. I have been on every diet imaginable, and have struggled with weight since my gallbladder surgery in 2002. I've had varying success, but most of it has been a struggle to stay on because it cut out too many things that I liked. I've been impressed (obviously) with them, because they customize everything to me, foods I like and stay away from foods I despise, and the weight in the past has fallen off fast (my last go-around was 30 lbs in 4 months, nothing to snub your nose at). But the part I like the best is that they can help me do a reasonable workout, something that is effective and challenging but not that I dread. But as much as I love them, I told them I'm hoping this is the last time I'm in--that my ultimate goal is to make a lifestyle of just staying happy and active.
So wish me luck on this journey.
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