LOL!
**thanks so much for this Ashley! Hilarious!
Monday, January 31, 2011
Sunday, January 30, 2011
Why you aren't seeing fitness results
Here's a great article I found at CNN.com
Remember those resolutions in the beginning of the year -- you were going to get in shape, exercise regularly and take fitness classes?
It's now the end of January. Are you still doing it?
It's cold -- there's snow outside. Work and family demands are too much. There's no time to squeeze in a workout.
January is the busiest month of the year for Mike Littrel, president and CEO of X3 Sports gyms in Atlanta.
"January is the natural reset point for people -- it's the beginning of the year. The holidays are over. It's a natural time for people to make a change and a shift in their life," he said.
The yearly ritual begins with newbies flooding the gym.
"Within the first three weeks, they fade away from the goal or the intensity of what they're committing to," Littrel said. "From what I see, it takes 28 days to create a habit. They're quitting before the 21st day."
Their biggest complaint: They don't see any results.
CNN.com asked fitness experts why we don't see changes despite best efforts at the gym, and how to reboot our fitness routine.
1) You're not changing what you eat.
A lot of people hit the gym, but don't watch what they eat, said Jordan Yuam, who trains "Twilight" actor Taylor Lautner. They get impatient because they don't see dramatic changes in the first few weeks of working out.
"When starting out an exercise program, if you want to see a successful outcome, you work on food first," Yuam said.
This means fewer calories, or at least better-quality nutrition. Eat foods like an apple or cottage cheese that take more energy for your body to digest, he suggested. There are too many junk foods packaged and marketed as health foods, Yuam said, so he recommends cutting back on processed foods.
The bottom-line diet: Eat less
Fad diets don't work, especially the ones that require cutting out an entire food group like carbs or fats, Yuam said. Those don't work in the long run, because they're unsustainable.
"You want long term," he said, stressing a well-balanced diet.
It doesn't have to be deprivation. If you really need that pizza slice or Chinese food, pick one meal in a week where you can have that guilty pleasure, and put it down on your calendar.
2) You're not having fun during your workout.
"It has to be fun," said Tracie Rogers, a spokeswoman for the American Council on Exercise. "If you're absolutely miserable and you dread going, you can find another option. There are too many options where you can find one to be fun and happy with."
Rogers suggests asking friends and trying fitness options like Zumba, spin, kickboxing and sports leagues until you find what you like.
"A lot of people think their only option is going to a giant gym," Rogers said. "Some people are extremely overwhelmed and intimidated, so they never go. That's not the only option. There are boutiques doing all sorts of things. Shop around and see what feels right."
Watching the clock during a fitness routine is a bad sign. It means your motivation isn't there.
How one man's shame sparked a 300-pound weight loss
"It's about doing something for yourself," said Rogers, a sports and exercise psychologist in Phoenix, Arizona. "A lot of us are busy with family, work and so many commitments. The workout time can be viewed as the one hour of the day you dedicate to yourself."
Make exercise a social outing by participating in fitness classes and meeting with friends and trainers.
The 51 fastest fat burners
"If you take manageable steps and put the right people around you, you set yourself to be successful," Littrel said. "You have a better chance rather than going about it alone without guidance and support. There's much psychological support."
3) You're only doing cardio.
Yuam said he hears complaints from people who say they don't see any changes after spending hours on the treadmill or elliptical machine.
"For people who are sitting on exercise machines, they're not getting their heart rate up. They just are doing the motions. They're going to fail or leave the gym because why do something when you don't see results? They're not motivated anymore," said Yuam, a fitness trainer and owner of Jordan's Virtual Fit Club in Valencia, California.
"In the years of doing this, the most common error is, 'I have to do cardio. I have to do an hour of cardio,' " he said.
Women tend to focus on cardio and neglect strength training, Yuam said.
He suggests resistance training at least three times a week to his clients.
The 2008 Physical Activity Guidelines for Americans published by the U.S. Department of Health and Human Services recommended muscle-strengthening physical activity on at least three days of the week for kids and two or more for adults.
Strength training helps decrease body fat, increase lean muscle mass and more efficiently burn calories.
4) Your goal is unrealistic.
Changing your fitness doesn't mean you have to vigorously work out seven days a week.
"People don't have to conquer crazy goals all at one time," Littrel said.
Trying to go from a coach potato to an exercise warrior on a Spartan diet is unsustainable for most people. Once life gets busy or stressful, people drop all of these efforts and go back to unhealthy habits.
Take the first step of working out even two days a week, and scale upward from there, Littrel said. Doing some physical exercise is better than nothing, with so many people battling obesity, he said.
Set realistic goals and monitor your progress.
Take a picture of yourself the first week, and then take another in the following weeks to track how you're doing, Yuam said.
Remember those resolutions in the beginning of the year -- you were going to get in shape, exercise regularly and take fitness classes?
It's now the end of January. Are you still doing it?
It's cold -- there's snow outside. Work and family demands are too much. There's no time to squeeze in a workout.
January is the busiest month of the year for Mike Littrel, president and CEO of X3 Sports gyms in Atlanta.
"January is the natural reset point for people -- it's the beginning of the year. The holidays are over. It's a natural time for people to make a change and a shift in their life," he said.
The yearly ritual begins with newbies flooding the gym.
"Within the first three weeks, they fade away from the goal or the intensity of what they're committing to," Littrel said. "From what I see, it takes 28 days to create a habit. They're quitting before the 21st day."
Their biggest complaint: They don't see any results.
CNN.com asked fitness experts why we don't see changes despite best efforts at the gym, and how to reboot our fitness routine.
1) You're not changing what you eat.
A lot of people hit the gym, but don't watch what they eat, said Jordan Yuam, who trains "Twilight" actor Taylor Lautner. They get impatient because they don't see dramatic changes in the first few weeks of working out.
"When starting out an exercise program, if you want to see a successful outcome, you work on food first," Yuam said.
This means fewer calories, or at least better-quality nutrition. Eat foods like an apple or cottage cheese that take more energy for your body to digest, he suggested. There are too many junk foods packaged and marketed as health foods, Yuam said, so he recommends cutting back on processed foods.
The bottom-line diet: Eat less
Fad diets don't work, especially the ones that require cutting out an entire food group like carbs or fats, Yuam said. Those don't work in the long run, because they're unsustainable.
"You want long term," he said, stressing a well-balanced diet.
It doesn't have to be deprivation. If you really need that pizza slice or Chinese food, pick one meal in a week where you can have that guilty pleasure, and put it down on your calendar.
2) You're not having fun during your workout.
"It has to be fun," said Tracie Rogers, a spokeswoman for the American Council on Exercise. "If you're absolutely miserable and you dread going, you can find another option. There are too many options where you can find one to be fun and happy with."
Rogers suggests asking friends and trying fitness options like Zumba, spin, kickboxing and sports leagues until you find what you like.
"A lot of people think their only option is going to a giant gym," Rogers said. "Some people are extremely overwhelmed and intimidated, so they never go. That's not the only option. There are boutiques doing all sorts of things. Shop around and see what feels right."
Watching the clock during a fitness routine is a bad sign. It means your motivation isn't there.
How one man's shame sparked a 300-pound weight loss
"It's about doing something for yourself," said Rogers, a sports and exercise psychologist in Phoenix, Arizona. "A lot of us are busy with family, work and so many commitments. The workout time can be viewed as the one hour of the day you dedicate to yourself."
Make exercise a social outing by participating in fitness classes and meeting with friends and trainers.
The 51 fastest fat burners
"If you take manageable steps and put the right people around you, you set yourself to be successful," Littrel said. "You have a better chance rather than going about it alone without guidance and support. There's much psychological support."
3) You're only doing cardio.
Yuam said he hears complaints from people who say they don't see any changes after spending hours on the treadmill or elliptical machine.
"For people who are sitting on exercise machines, they're not getting their heart rate up. They just are doing the motions. They're going to fail or leave the gym because why do something when you don't see results? They're not motivated anymore," said Yuam, a fitness trainer and owner of Jordan's Virtual Fit Club in Valencia, California.
"In the years of doing this, the most common error is, 'I have to do cardio. I have to do an hour of cardio,' " he said.
Women tend to focus on cardio and neglect strength training, Yuam said.
He suggests resistance training at least three times a week to his clients.
The 2008 Physical Activity Guidelines for Americans published by the U.S. Department of Health and Human Services recommended muscle-strengthening physical activity on at least three days of the week for kids and two or more for adults.
Strength training helps decrease body fat, increase lean muscle mass and more efficiently burn calories.
4) Your goal is unrealistic.
Changing your fitness doesn't mean you have to vigorously work out seven days a week.
"People don't have to conquer crazy goals all at one time," Littrel said.
Trying to go from a coach potato to an exercise warrior on a Spartan diet is unsustainable for most people. Once life gets busy or stressful, people drop all of these efforts and go back to unhealthy habits.
Take the first step of working out even two days a week, and scale upward from there, Littrel said. Doing some physical exercise is better than nothing, with so many people battling obesity, he said.
Set realistic goals and monitor your progress.
Take a picture of yourself the first week, and then take another in the following weeks to track how you're doing, Yuam said.
Friday, January 28, 2011
More Accountability
So class, for today's lesson (lol)...heehee....
But really, today is Accountability idea #2.
2. Log your Time
This may seem strange, especially to those who stay extremely busy, but you have no idea of the wasted time in the day! I decided at the beginning of the year that this was something I was going to do. I do not have the most picked up house on the block, and I always blame it on that I'm too busy. "Something has got to go if I am going to start keeping the house perfectly picked up, and I can't let anything go", I'd say. Then again, I find plenty of time for Facebook, plenty of time for blogging, recipe searching, etc, etc. I realized that what it boiled down to was that I was making a priority for the things I enjoyed doing, but not for those in which I didn't enjoy. (Human nature!) But the fact is, I *could* find at least 30 minutes in the morning and 30 minutes in the afternoon to pick up the house, I just *wasn't*.
Time logging can be fabulous for your mental health because once you realize exactly what you are doing, only then can you 'find the time' to add in those things in that you *wish* you were doing. Whether it be working out, cleaning house, keeping on top of your laundry, bills, etc, etc.
So the challenge for today is this: Pick a time of the day when you are home for a few hours. Log what you do during those hours and then analyze how you can better spend your time so that you can fit in those undesirables! Because let's face it...life is full of undesirables, and it will always be that way. But you gotta do what you gotta do, so let's find a way to do it! (Only then will you realize, "Holy Crap! I spent 2.5 hours sitting on my computer today getting NOTHING done!")
Good luck! :)
But really, today is Accountability idea #2.
2. Log your Time
This may seem strange, especially to those who stay extremely busy, but you have no idea of the wasted time in the day! I decided at the beginning of the year that this was something I was going to do. I do not have the most picked up house on the block, and I always blame it on that I'm too busy. "Something has got to go if I am going to start keeping the house perfectly picked up, and I can't let anything go", I'd say. Then again, I find plenty of time for Facebook, plenty of time for blogging, recipe searching, etc, etc. I realized that what it boiled down to was that I was making a priority for the things I enjoyed doing, but not for those in which I didn't enjoy. (Human nature!) But the fact is, I *could* find at least 30 minutes in the morning and 30 minutes in the afternoon to pick up the house, I just *wasn't*.
Time logging can be fabulous for your mental health because once you realize exactly what you are doing, only then can you 'find the time' to add in those things in that you *wish* you were doing. Whether it be working out, cleaning house, keeping on top of your laundry, bills, etc, etc.
So the challenge for today is this: Pick a time of the day when you are home for a few hours. Log what you do during those hours and then analyze how you can better spend your time so that you can fit in those undesirables! Because let's face it...life is full of undesirables, and it will always be that way. But you gotta do what you gotta do, so let's find a way to do it! (Only then will you realize, "Holy Crap! I spent 2.5 hours sitting on my computer today getting NOTHING done!")
Good luck! :)
Thursday, January 27, 2011
Accountability
Holding ourselves accountable is very important in achieving our goals. Unfortunately, I think for most people, being accountable to ourselves is a struggle. This is why people do better with a partner; a workout buddy; a friend that is on the same diet program that we are. But let's face it, this is not always going to be the case. I think this is why so many people yo-yo back and forth. There is not always going to be someone holding you accountable. You must do this for yourself. Do yourself this favor!
Ways to be accountable:
1. Food log.
We have all heard that keeping a food log is helpful in achieving weight loss goals. I think it is IMPERATIVE! So many people are resistant against keeping track of eating because it seems like such a chore. And honestly, at first it is. It is annoying to write down every cheerio you put in your mouth! But tough cookies...to re-learn something, you must be accountable. (and trust me...after a while you know exactly what you are eating and writing down every morsel might not be necessary!) I use www.livestrong.com/myplate and I LOVE it! I have been using it for years and it is awesome. It is super user-friendly and a great overall resource. Create an account and it will walk you through the steps of figuring out how many calories you need per day.
For me, it says I need 1,712 calories to lose one lb. per week. So far my day looks like this:
Coffee 5
International Delight Sugar Free French Vanilla 60
Thomas' 100 Calorie Light English Muffin, Multi grain 100
2 Egg White 32
Honey Crisp Apple 80
Tuna, Canned 100
Sam's Club Blackened Seasoned Salmon Fillets 6 oz. 260
Earthbound Farm Mixed Baby Greens 15
Kraft Light Balsamic Vinaigrette Reduced Fat Salad Dressing 19
Beachbody Shakeology 140
Totals: 811
Read more:
interesting, eh?
I HIGHLY recommend it!
Tomorrow I will be posting my 2nd accountability suggestion. All of these tools help my family and I stay on a healthy track. Tomorrow = managing my time.... Stay Tuned!
Have a great rest of the day and make healthy choices!!
Ways to be accountable:
1. Food log.
We have all heard that keeping a food log is helpful in achieving weight loss goals. I think it is IMPERATIVE! So many people are resistant against keeping track of eating because it seems like such a chore. And honestly, at first it is. It is annoying to write down every cheerio you put in your mouth! But tough cookies...to re-learn something, you must be accountable. (and trust me...after a while you know exactly what you are eating and writing down every morsel might not be necessary!) I use www.livestrong.com/myplate and I LOVE it! I have been using it for years and it is awesome. It is super user-friendly and a great overall resource. Create an account and it will walk you through the steps of figuring out how many calories you need per day.
For me, it says I need 1,712 calories to lose one lb. per week. So far my day looks like this:
Coffee 5
International Delight Sugar Free French Vanilla 60
Thomas' 100 Calorie Light English Muffin, Multi grain 100
2 Egg White 32
Honey Crisp Apple 80
Tuna, Canned 100
Sam's Club Blackened Seasoned Salmon Fillets 6 oz. 260
Earthbound Farm Mixed Baby Greens 15
Kraft Light Balsamic Vinaigrette Reduced Fat Salad Dressing 19
Beachbody Shakeology 140
Totals: 811
Read more:
interesting, eh?
I HIGHLY recommend it!
Tomorrow I will be posting my 2nd accountability suggestion. All of these tools help my family and I stay on a healthy track. Tomorrow = managing my time.... Stay Tuned!
Have a great rest of the day and make healthy choices!!
Wednesday, January 26, 2011
What is this?
Looks a little different in here huh? Well that's because I am going to be doing a wellness portion of this blog for a little while. Many people have expressed interest in this department so I thought I could help out (and of course the accountability will help me out also!) So here is my Wellness Rx.**
People frequently ask me what I do:
How do I work out?
How long do I work out/how many days a week?
What do I eat?
How do I cook healthy for my family and make it tasty so my kids will eat it?
How do I not yo-yo? (at one point in my life I was >25 lbs heavier and no - that wasn't when I was pregnant)
How have I made health and fitness a lifestyle for myself?
THIS is what this blog is about. I do A LOT of reading on health and fitness. From articles, to theories on your metabolism and how to change it, to healthy recipes, to newer, better workout ideas. Healthy living is something that I am very passionate about. I owe it to my kids to not only keep myself and my husband healthy, but to teach them how to live a health-minded lifestyle. Because as we all know, health is a journey not a destination; a lifestyle; something that always must be strived toward. Once you find your secret, you must change your life. For those of us who enjoy our lifestyle this is very scary! But trust me, this is a gift. I love my life; I have a great family, awesome friends and I have A LOT of fun! Just because I make healthy choices every day and am conscious of how I treat my body doesnt mean I am missing out on anything. Quite the contrary!
Join me in this journey. I will help you get to where you want to be. I will give you the tools necessary to jump on the health bandwagon regardless of your starting point. And my bandwagon has thick bars....there is no jumping off! Once you get your mind right, have the resources necessary to make better choices and want to live for your body, you will see the results that you want. They ARE acheiveable. They are NOT out of reach. They are RIGHT IN FRONT of you. Let's go get them. Let's find them and reign them in. Let today be the day that you change....for your sake and your families sake.
Let's go, let's work!!
**Remember...I am absolutely NOT an expert! I just do what I do and it works for me...
People frequently ask me what I do:
How do I work out?
How long do I work out/how many days a week?
What do I eat?
How do I cook healthy for my family and make it tasty so my kids will eat it?
How do I not yo-yo? (at one point in my life I was >25 lbs heavier and no - that wasn't when I was pregnant)
How have I made health and fitness a lifestyle for myself?
THIS is what this blog is about. I do A LOT of reading on health and fitness. From articles, to theories on your metabolism and how to change it, to healthy recipes, to newer, better workout ideas. Healthy living is something that I am very passionate about. I owe it to my kids to not only keep myself and my husband healthy, but to teach them how to live a health-minded lifestyle. Because as we all know, health is a journey not a destination; a lifestyle; something that always must be strived toward. Once you find your secret, you must change your life. For those of us who enjoy our lifestyle this is very scary! But trust me, this is a gift. I love my life; I have a great family, awesome friends and I have A LOT of fun! Just because I make healthy choices every day and am conscious of how I treat my body doesnt mean I am missing out on anything. Quite the contrary!
Join me in this journey. I will help you get to where you want to be. I will give you the tools necessary to jump on the health bandwagon regardless of your starting point. And my bandwagon has thick bars....there is no jumping off! Once you get your mind right, have the resources necessary to make better choices and want to live for your body, you will see the results that you want. They ARE acheiveable. They are NOT out of reach. They are RIGHT IN FRONT of you. Let's go get them. Let's find them and reign them in. Let today be the day that you change....for your sake and your families sake.
Let's go, let's work!!
**Remember...I am absolutely NOT an expert! I just do what I do and it works for me...
Thursday, January 13, 2011
Cleanse....DONE! 60 day fitness challenge....ITS ON!
Well, as many people are doing....I have started a challenge for myself for 2011. There are a bunch of girls from my gym doing it, but I am truly doing this for myself. I am not 'dieting'....I am simply trying to eat for my body this year. I have been thinking a lot lately about disease, the foods we consume, etc....and am going to try to eliminate some of the bad. Of course I will still partake in *some* fun..I do love to cook and eat after all (and some things cannot permanently be avoided), but I am going to try and eat consciously and wisely for my body (NOT for weight!). I am also doing other things like compost for our garden (after the snow melts!)...but that's for another post. Stay tuned.
2011....the year to be conscious!
So what am I doing? Well, I'll start with the basics. I have started drinking an EXTREMELY healthy shake for breakfast every morning that has really made a difference. It has over 70 vitamins and minerals and it is so flippin good!
I figure if I start my day healthy, I am off to a great start! Then the rest of the day I try to eat out of the fridge. Fresh fruits, vegetables, grilled chicken..and if I need a salty snack, roasted, salted almonds hit the spot!
If I read the box of something and there are tons of 'ingredients' I have never heard of....I don't need to eat it! (again....of course I WILL eat these things sometimes....and thats ok! Just not at home sitting in front of the computer!)
I will also try and work out at LEAST 5 times a week (try for 6).
I want to be putting healthy things in my body and working my body not only for myself, but as an example to my children. It's so important!!
So how did I start?
For me, getting off the ground is the hardest part. Habits are hard to change but those first couple days are the hardest! Re-training your body is hard after years and years!
I started with a Shakeology cleanse.
It goes a little something like this...
SHAKEOLOGY 3-DAY CLEANSE
The basics are as follows:
3 SHAKEOLOGY Shakes a day
2 Cups of Green Tea a Day (I did not do this. MUST.HAVE.COFFEE.)
1 or 2 pieces of fruit a day (optional) (I did one)
1 Salad for dinner, as many veggies as you would like - Only WHITE GRILLED PROTEIN in salad (fish or poultry)
Drink 2-4 liters of water everyday.
Only use low fat dressings (I used red wine vinegar or balsamic and lemon juice), and go easy on the salt and/or petter to taste.
You can put your 2 snacks before/after any of the MAJOR MEALS-Breakfast Lunch & Dinner
NO: DAIRY, or EXTRA SUGARS (my morning coffee was without creamers!)
*** For maximum results NO additives.
NO DIARY products at all for maximum results, no almond soy or rice milk
DAILY REGIMEN: REPEAT all 3 Days
I will not lie. This is hard. HARD. But do-able and you feel SOOOO good when you are done! Good, small and ready for your fresh eating start! The normal woman will lose between 4-11 pounds!!! ***If you want to know details of the cleanse....read below. It is amazing.
So now my 60 day begins! Actually it is 56 days because i started monday and the first 3 days were cleaning. LETS GO!!!
So who is doing it with me...??? Come on, we'll be in it together!
***The Science Behind the Shakeology 3-Day-Cleanse
I like to call the Shakeology 3-Day Cleanse a “performance cleanse.” This is because it was designed to be done with a workout program. Let’s take a look at how this differs from other cleanses, how to tailor it to your needs, and what to expect if you or your customers decide to try it.
First of all, it’s not a true cleanse. It’s a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it’s like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.
The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you’ll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it’s nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you’re after is not weight loss—though it will likely occur —but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you’re doing an exercise program.
How It Works
Your eating structure doesn’t change. You still eat every few hours while you’re awake. Each meal should have a balance of proteins, carbohydrates, fats, and fiber. And while you’re not eating as much food as you’d normally eat, your calorie-to-nutrient ratio is extremely high. This means that you shouldn’t restrict the actual nutrients you’re getting by too much, so activity can continue as normal.
Ditto for your one solid meal—a salad. As we all know from any salad bar, the definition of salad can be varied. The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you.
The goal of the Shakeology 3-Day Cleanse is to optimize your performance. You want to eat enough to fuel your day AND your workout. The foods you’re eating are so high in fiber and nutrients that it’s virtually impossible to overeat. You’ll be consuming so much fiber, along with enzymes and digestive aids, that your body’s ability to flush excess foods quickly will be at its peak.
What to Drink
Water, of course, is recommended in quantity. This is vital to any cleanse, because one of your goals is to bring your hydration into homeostasis. When your electrolytes are out of balance—the main problem we have is salt—you often retain water outside of your cells. This situation, which we refer to as retaining water, is cured by drinking more water. As the excess salts are diffused, your body begins to hydrate your cells (using sodium as it should be used) and flush the water held outside the cells. So, oddly enough, you drink water to eliminate water retention.
Sodas, alcohols, juices, etc., should be eliminated entirely during a cleanse. Coffee and tea, which are diuretics, should be minimized at the very least and eliminated if possible. Again, performance is the key, so if you need a cup of Joe as a pick-me-up, go ahead. Just use only as needed, and don’t use additives. Eliminating sugar and chemicals is vital. However, do not use energy drinks or soda for this purpose, including the ones with artificial sweeteners. Coffee drinkers may find that switching to black tea during a cleanse will give you the energy you’re looking for with less upset. Coffee’s acidic nature can heighten the effects in a negative way during your cleanse.
Why You Won’t Lose Weight
I should say why you might not lose weight, but I wanted to get your attention. Most people will lose some weight during a cleanse, but that is not the goal. Those with a lot of undigested gunk in their systems will lose weight as it’s flushed out. Those of you who are properly hydrated and already eat well are less likely to lose. For those of you who need to lose weight, take heart: you are setting up your system to use nutrients more efficiently and improving your ability to lose weight through structured diet and exercise. So while you may not lose much on the cleanse, you’ll be more prepared to lose weight later.
Another reason why we don’t always lose weight on cleanses is due to a stress hormone called cortisol. Restricting calories is stressful to the body, and it reacts by releasing cortisol. Cortisol is performance-enhancing in the short term, but if you somehow keep your body stressed for long periods, it creates havoc in your system and can cause you to doggedly hang onto weight in a type of survival mode. We don’t want this to occur, which is one reason the Shakeology 3-Day Cleanse is short. It’s important not to remain in a highly calorie-deficient state for long periods of time, especially when you are trying to exercise hard.
Sample day:
BREAKFAST:
Shakeology - 1 scoop (140 calories)
½ cup of fruit (60-90 calories)-optional - I did not do fruit in mine**
add ice to taste
8-10 oz of water
SNACK (85 calories)
1 piece of fruit
- Apple, pear, orange, banana mango, etc
LUNCH:
Shakeology- 1 scoop (140 calories)
Add ice
10 oz of water
1 cup of green tea or a Detox Tea
SNACK 2:
(either snack here or after dinner -one or the other. Personally I like it here, if I wait till after dinner I found I got headaches. But, I also tend to eat diner later in the evening.)
Shakeology – 1 scoop (140 calories)
Add ice
8-10 oz of water
DINNER:
Salad Grilled white fish or poultry (roughly 340 calories)
- Greens, 3 servings of vegetables
- 4 oz of grilled white meat (fish or poultry)
- 2 tablespoons of dressing, NO MORE!
NOTE: you can eat your salad for lunch instead of dinner if you prefer
DRINK LOTS OF WATER
NO DAIRY!!!
So, there it is. If you want to learn more about Shakeology or to order yours today, please stop by my website:
Just a few Shakeology Cleanse, FAQ
Here are the answers to some of the most commonly asked questions.
1. How many calories per day?
* 800-1,100 calories per day.
2. How often can I do the Shakeology 3 day cleanse?
* Ideally, you should do it once per quarter (every 3 months)
* As seasons change
* Before starting a new workout program
* When you feel you need help breaking through a plateau
3. Should/Can I still do my workouts during the Cleanse?
* Depends on the individual
* You’ll have less energy then normal, so consider doing it during a recovery week. (I did not have less energy!)
4. Can I do a 1-day or a 2 day cleanse instead of a 3 day?
* Yes! Some people will see results with one or two days!
* We recommend against continuing the cleanse more then three days!
If you want to find out how to get Shakeology for 25% off, please let me know!!
2011....the year to be conscious!
So what am I doing? Well, I'll start with the basics. I have started drinking an EXTREMELY healthy shake for breakfast every morning that has really made a difference. It has over 70 vitamins and minerals and it is so flippin good!
I figure if I start my day healthy, I am off to a great start! Then the rest of the day I try to eat out of the fridge. Fresh fruits, vegetables, grilled chicken..and if I need a salty snack, roasted, salted almonds hit the spot!
If I read the box of something and there are tons of 'ingredients' I have never heard of....I don't need to eat it! (again....of course I WILL eat these things sometimes....and thats ok! Just not at home sitting in front of the computer!)
I will also try and work out at LEAST 5 times a week (try for 6).
I want to be putting healthy things in my body and working my body not only for myself, but as an example to my children. It's so important!!
So how did I start?
For me, getting off the ground is the hardest part. Habits are hard to change but those first couple days are the hardest! Re-training your body is hard after years and years!
I started with a Shakeology cleanse.
It goes a little something like this...
SHAKEOLOGY 3-DAY CLEANSE
The basics are as follows:
3 SHAKEOLOGY Shakes a day
2 Cups of Green Tea a Day (I did not do this. MUST.HAVE.COFFEE.)
1 or 2 pieces of fruit a day (optional) (I did one)
1 Salad for dinner, as many veggies as you would like - Only WHITE GRILLED PROTEIN in salad (fish or poultry)
Drink 2-4 liters of water everyday.
Only use low fat dressings (I used red wine vinegar or balsamic and lemon juice), and go easy on the salt and/or petter to taste.
You can put your 2 snacks before/after any of the MAJOR MEALS-Breakfast Lunch & Dinner
NO: DAIRY, or EXTRA SUGARS (my morning coffee was without creamers!)
*** For maximum results NO additives.
NO DIARY products at all for maximum results, no almond soy or rice milk
DAILY REGIMEN: REPEAT all 3 Days
I will not lie. This is hard. HARD. But do-able and you feel SOOOO good when you are done! Good, small and ready for your fresh eating start! The normal woman will lose between 4-11 pounds!!! ***If you want to know details of the cleanse....read below. It is amazing.
So now my 60 day begins! Actually it is 56 days because i started monday and the first 3 days were cleaning. LETS GO!!!
So who is doing it with me...??? Come on, we'll be in it together!
***The Science Behind the Shakeology 3-Day-Cleanse
I like to call the Shakeology 3-Day Cleanse a “performance cleanse.” This is because it was designed to be done with a workout program. Let’s take a look at how this differs from other cleanses, how to tailor it to your needs, and what to expect if you or your customers decide to try it.
First of all, it’s not a true cleanse. It’s a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it’s like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.
The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you’ll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it’s nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you’re after is not weight loss—though it will likely occur —but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you’re doing an exercise program.
How It Works
Your eating structure doesn’t change. You still eat every few hours while you’re awake. Each meal should have a balance of proteins, carbohydrates, fats, and fiber. And while you’re not eating as much food as you’d normally eat, your calorie-to-nutrient ratio is extremely high. This means that you shouldn’t restrict the actual nutrients you’re getting by too much, so activity can continue as normal.
Ditto for your one solid meal—a salad. As we all know from any salad bar, the definition of salad can be varied. The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you.
The goal of the Shakeology 3-Day Cleanse is to optimize your performance. You want to eat enough to fuel your day AND your workout. The foods you’re eating are so high in fiber and nutrients that it’s virtually impossible to overeat. You’ll be consuming so much fiber, along with enzymes and digestive aids, that your body’s ability to flush excess foods quickly will be at its peak.
What to Drink
Water, of course, is recommended in quantity. This is vital to any cleanse, because one of your goals is to bring your hydration into homeostasis. When your electrolytes are out of balance—the main problem we have is salt—you often retain water outside of your cells. This situation, which we refer to as retaining water, is cured by drinking more water. As the excess salts are diffused, your body begins to hydrate your cells (using sodium as it should be used) and flush the water held outside the cells. So, oddly enough, you drink water to eliminate water retention.
Sodas, alcohols, juices, etc., should be eliminated entirely during a cleanse. Coffee and tea, which are diuretics, should be minimized at the very least and eliminated if possible. Again, performance is the key, so if you need a cup of Joe as a pick-me-up, go ahead. Just use only as needed, and don’t use additives. Eliminating sugar and chemicals is vital. However, do not use energy drinks or soda for this purpose, including the ones with artificial sweeteners. Coffee drinkers may find that switching to black tea during a cleanse will give you the energy you’re looking for with less upset. Coffee’s acidic nature can heighten the effects in a negative way during your cleanse.
Why You Won’t Lose Weight
I should say why you might not lose weight, but I wanted to get your attention. Most people will lose some weight during a cleanse, but that is not the goal. Those with a lot of undigested gunk in their systems will lose weight as it’s flushed out. Those of you who are properly hydrated and already eat well are less likely to lose. For those of you who need to lose weight, take heart: you are setting up your system to use nutrients more efficiently and improving your ability to lose weight through structured diet and exercise. So while you may not lose much on the cleanse, you’ll be more prepared to lose weight later.
Another reason why we don’t always lose weight on cleanses is due to a stress hormone called cortisol. Restricting calories is stressful to the body, and it reacts by releasing cortisol. Cortisol is performance-enhancing in the short term, but if you somehow keep your body stressed for long periods, it creates havoc in your system and can cause you to doggedly hang onto weight in a type of survival mode. We don’t want this to occur, which is one reason the Shakeology 3-Day Cleanse is short. It’s important not to remain in a highly calorie-deficient state for long periods of time, especially when you are trying to exercise hard.
Sample day:
BREAKFAST:
Shakeology - 1 scoop (140 calories)
½ cup of fruit (60-90 calories)-optional - I did not do fruit in mine**
add ice to taste
8-10 oz of water
SNACK (85 calories)
1 piece of fruit
- Apple, pear, orange, banana mango, etc
LUNCH:
Shakeology- 1 scoop (140 calories)
Add ice
10 oz of water
1 cup of green tea or a Detox Tea
SNACK 2:
(either snack here or after dinner -one or the other. Personally I like it here, if I wait till after dinner I found I got headaches. But, I also tend to eat diner later in the evening.)
Shakeology – 1 scoop (140 calories)
Add ice
8-10 oz of water
DINNER:
Salad Grilled white fish or poultry (roughly 340 calories)
- Greens, 3 servings of vegetables
- 4 oz of grilled white meat (fish or poultry)
- 2 tablespoons of dressing, NO MORE!
NOTE: you can eat your salad for lunch instead of dinner if you prefer
DRINK LOTS OF WATER
NO DAIRY!!!
So, there it is. If you want to learn more about Shakeology or to order yours today, please stop by my website:
Just a few Shakeology Cleanse, FAQ
Here are the answers to some of the most commonly asked questions.
1. How many calories per day?
* 800-1,100 calories per day.
2. How often can I do the Shakeology 3 day cleanse?
* Ideally, you should do it once per quarter (every 3 months)
* As seasons change
* Before starting a new workout program
* When you feel you need help breaking through a plateau
3. Should/Can I still do my workouts during the Cleanse?
* Depends on the individual
* You’ll have less energy then normal, so consider doing it during a recovery week. (I did not have less energy!)
4. Can I do a 1-day or a 2 day cleanse instead of a 3 day?
* Yes! Some people will see results with one or two days!
* We recommend against continuing the cleanse more then three days!
If you want to find out how to get Shakeology for 25% off, please let me know!!
I laughed out loud...
Damn crazy runners!! HAHAH!
**Found at http://www.xtranormal.com/watch/7985459/
**Found at http://www.xtranormal.com/watch/7985459/
Thursday, January 6, 2011
Deck the Halls
What a wonderful Christmas we had!
Its been a while since I posted...because we were gone for 2 whole weeks! Before we left, we gave the kids our presents. (Mostly because all but Jacob's were huge and we didn't feel like schlepping them to Florida). Jacob loved his iTouch, Parker screamed when he saw his Razor 360, and contrary to how it appears in this picture, the Diva was in love with her kitchen!...(she was having a moment)...
We left for Florida the day after that. The first half of our Christmas break was spent in Florida with my family. *That* is always a HUGE party and of course this year was no different. The typical day goes something like this:
Wake up
Breakfast/run
Shop
Shop
Shop
Lunch
Shop
Shop
Shop
Champagne
Dinner
Sleep
Sounds fun huh? Well it IS!! It is awesome and it just gets better and better each year!
Eden showing off her pretty dress for Christmas eve Church
Cookies for Santa!
Bebe and Jacob
Poppy and the kiddos!
Time for Bebe's annual 'Twas the Night Before Christmas' reading..
The kids were enthralled..
Even Sixer was paying close attention. Or maybe it was the Santa cookies he was after..
Christmas morning was a blast! Eden was super into it this year and actually realized what was going to happen! I think the boys at 2 were completely oblivious, but not her. She was very excited!
Up at 6:30 and ready to see what Santa brought!
Present time!
Ive really got to get a new "I like your new present" face. I have this very same picture of myself from the last 7 years and it's hideous.
I don't think the teenager in the family was quite as excited to be up at 6:30 as the children were....
WOW, we are getting some major skunk eye from Laura. And I think Jacob smelled a fart. But don't worry, Iron Man is there to save the day. *click picture to see it in all it's glory..*
Lovin' on my girl. :)
After the shredding ended....we were off to Orlando to go to Disney World with Mike's family! If I told you that Mike and I *both* had the flu while we were there, it was 20 something degrees everyday, and we were also dealing with a freshly potty trained Diva, it wouldn't seem like any fun at all. But it was. It was a blast! Here are some pictures to prove it...
I think Belle was cold..
After 2 days of parks, we decided to take the kids to Downtown Disney. There are lots of restaurants, shopping and other things to do. We had lunch at Planet Hollywood and then headed over to the huge Disney Store.
This picture is courtesy of Parker..
And speaking of our budding photographer....I think he may be onto something. I dont mean to brag, but he has some mad picture taking skills.
This family is wondering who the weird kid taking their picture is.
I also might add that he had his Heely's on, so he was skating/weaving in and out of everyone in sight. It wasso annoying awesome.
EYE EYE EYE. I had about 200 pictures to delete after I downloaded these.
Bygones.
So in a nutshell, we did Animal Kingdom one day, Epcot the next...then Downtown Disney on our day "off" and ended with Magic Kingdom...and it was great. Thank you so much Mimi and PopPop for a fantastic trip!
On the way home from Orlando we decided to take the kids through Tallahassee and show them our old stomping grounds. Jacob wanted a picture in front of the Baseball Stadium "so when he plays baseball there he can have the picture from when he was only 7."
Of course after seeing his big brother doing it, he wanted a picture also. I told him to stand still but he said "Hold on! I am slicing Pirates!" Oooooh Kayyyy.
And finally, Jacob sitting on the famous fountain by the football stadium. Its blurry but I had to include it.
Annnnnnd that wraps up our Christmas vacay. There were lots of other good times to talk about like sitting in E Care for hours on New Years Eve, Mike getting a speeding ticket for a Christmas present, or how much fun it was to try to shush Eden during Christmas Eve service while she was loudly doing cheers (bang bang choo choo train; come on Eagles do your fing!!).....but I wont bore you with those details.
I hope everyone had a fabulous holiday season and really enjoyed their family and friends. That's what its all about.
Merry, merry!
Its been a while since I posted...because we were gone for 2 whole weeks! Before we left, we gave the kids our presents. (Mostly because all but Jacob's were huge and we didn't feel like schlepping them to Florida). Jacob loved his iTouch, Parker screamed when he saw his Razor 360, and contrary to how it appears in this picture, the Diva was in love with her kitchen!...(she was having a moment)...
We left for Florida the day after that. The first half of our Christmas break was spent in Florida with my family. *That* is always a HUGE party and of course this year was no different. The typical day goes something like this:
Wake up
Breakfast/run
Shop
Shop
Shop
Lunch
Shop
Shop
Shop
Champagne
Dinner
Sleep
Sounds fun huh? Well it IS!! It is awesome and it just gets better and better each year!
Eden showing off her pretty dress for Christmas eve Church
Cookies for Santa!
Bebe and Jacob
Poppy and the kiddos!
Time for Bebe's annual 'Twas the Night Before Christmas' reading..
The kids were enthralled..
Even Sixer was paying close attention. Or maybe it was the Santa cookies he was after..
Christmas morning was a blast! Eden was super into it this year and actually realized what was going to happen! I think the boys at 2 were completely oblivious, but not her. She was very excited!
Up at 6:30 and ready to see what Santa brought!
Present time!
Ive really got to get a new "I like your new present" face. I have this very same picture of myself from the last 7 years and it's hideous.
I don't think the teenager in the family was quite as excited to be up at 6:30 as the children were....
WOW, we are getting some major skunk eye from Laura. And I think Jacob smelled a fart. But don't worry, Iron Man is there to save the day. *click picture to see it in all it's glory..*
Lovin' on my girl. :)
After the shredding ended....we were off to Orlando to go to Disney World with Mike's family! If I told you that Mike and I *both* had the flu while we were there, it was 20 something degrees everyday, and we were also dealing with a freshly potty trained Diva, it wouldn't seem like any fun at all. But it was. It was a blast! Here are some pictures to prove it...
I think Belle was cold..
After 2 days of parks, we decided to take the kids to Downtown Disney. There are lots of restaurants, shopping and other things to do. We had lunch at Planet Hollywood and then headed over to the huge Disney Store.
This picture is courtesy of Parker..
And speaking of our budding photographer....I think he may be onto something. I dont mean to brag, but he has some mad picture taking skills.
This family is wondering who the weird kid taking their picture is.
I also might add that he had his Heely's on, so he was skating/weaving in and out of everyone in sight. It was
EYE EYE EYE. I had about 200 pictures to delete after I downloaded these.
Bygones.
So in a nutshell, we did Animal Kingdom one day, Epcot the next...then Downtown Disney on our day "off" and ended with Magic Kingdom...and it was great. Thank you so much Mimi and PopPop for a fantastic trip!
On the way home from Orlando we decided to take the kids through Tallahassee and show them our old stomping grounds. Jacob wanted a picture in front of the Baseball Stadium "so when he plays baseball there he can have the picture from when he was only 7."
Of course after seeing his big brother doing it, he wanted a picture also. I told him to stand still but he said "Hold on! I am slicing Pirates!" Oooooh Kayyyy.
And finally, Jacob sitting on the famous fountain by the football stadium. Its blurry but I had to include it.
Annnnnnd that wraps up our Christmas vacay. There were lots of other good times to talk about like sitting in E Care for hours on New Years Eve, Mike getting a speeding ticket for a Christmas present, or how much fun it was to try to shush Eden during Christmas Eve service while she was loudly doing cheers (bang bang choo choo train; come on Eagles do your fing!!).....but I wont bore you with those details.
I hope everyone had a fabulous holiday season and really enjoyed their family and friends. That's what its all about.
Merry, merry!
Subscribe to:
Posts (Atom)