Monday, November 30, 2009

Day 62

Daily Thoughts: I am powerful beyond measure. I am priceless....limitless....uncontainable. I am perfect in God.

Food Journal:
Breakfast- oatmeal (130), 1/2 banana (70), 2 eggwhites (38), lite cheese (40), tortilla (97) =total 375 calories
5 m&m's (?)
Lunch- chicken dumpling soup (380) =total 380 calories
Dinner- tater tot casserole (0), 10 popcorn chicken
Piece of chocolate cake w/ cream cheese frosting (?)

Workout Journal:
40 min sculpting (Turbo Sculpt) (211 calories)
15 min elliptical (261 calories)
15 min stationary bike (198 calories)
Daily Total= 670 calories burned

Final Thoughts:
I feel like I am starting to get a little sick but I had to get a workout in. I didn't push myself too hard but I got a good workout. My food intake was not too bad. It is hard to calculate come of the calories when I make things like casseroles. I just have to make sure to eat stuff like this in moderation and watch my portion size. I am conscious about what I am eating and that is a good thing.

More Then What You See

It saddens me when women place such a huge emphasis on their outter appearance. We have became a generation and society that is more concerned with what we look like, what we drive, the house we live in, the career we have, the labels we wear, and the money in our bank accounts. What a pressure this puts on us. We become so obsessed with these things that we lose sight of what really matters.

It actually makes me upset with how much many of us strive to be beautiful by only fixing the outside. We neglect the inside and the obsession becomes an addiction that can never be satisfied. If your identity is lost under layers of makeup, tanned skin and implants you will never live authentic or happy. You will always seek the next high or fix to quench the desire to be the be loved....the be be happy.

We are so much more then what we see. We are all gorgeous and powerful beyond measure. Nothing could ever quench the desire to be the best because you are already perfect in God. You are created in His image and likeness. You have all that you need in God. If you don't know your true identity in God you will never be satisfied. You will continue to seek something that you can not find by natural means.

Sunday, November 29, 2009

Day #61

Daily Thoughts: Hold your head high.....remember who you were created to be. You are worth celebrating and being proud of. Love yourself no matter where you are on your journey. Love causes change and opens the doors to miracles.

Food Journal:
Breakfast- I missed breakfast. I was able to nibble on a piece of a protein bar on the way to church. About 60 calories worth.
Lunch- turkey cheese burger (2 patties...yummy)
Dessert- chocolate cupcake with cream cheese frosting :) (made me feel a little sick)
Dinner- tater tot casserole (small piece) (tater tots, lean turkey meat, cream of mushroom, broccoli and cheese:) (nothing low cal about this meal:))))))

Workout Journal:
Rest day! I have been super tired this weekend. Not really lazy just really drained. I know it has a lot to do with my cycle and my lack of sleep. I have been staying up til about 1am. I need to get to sleep earlier because this does not help my weight loss. I can afford a little vacation since I have been hitting it hard at the gym. I am ready to attack tomorrow though! Come back tomorrow to see my calorie burn....wohoooo! :)))))) I LOVE IT!!!

Final Thoughts: I am awesome and I love myself. :) God loves me and that is all I need. (Not conceided.....just confident in who God created me to be.)

Saturday, November 28, 2009

Day #60

Food Journal:
Breakfast- 3 egg whites(57), oatmeal (130), 1/2 banana (70) =total 257 calories
Snack- Chicken Tortilla Soup (260)
1/2 sugar cookie
Lunch- String Bean chicken (160) w/ rice (285) (small portion) (Panda Express) =total 445 calories
Crispy Noodles (210)
Snack- 2 cup Honey Nut Cheerios (300), 1/2 banana (70) =total 370 calories
Dinner- 1 cup organic pasta Mac n' Cheese (250)
I was craving a brownie so I ate a little more then half of a brownie nut caramel protein bar (130) and 1/2 a slice of pizza (?) :(blame it on my wasn't me:)
Daily Total = 1,932+ calories

Workout Journal:
Rest Day
Walked around the outdoor mall and store.
Did about 400 crunches last night.

Didn't workout today because I wasn't feeling well. The first couple of days of my cycle are usually very draining. I did some walking around at the outdoor mall with Jazzy. It was so cold today and I was feeling really tired so we just came home and relaxed. Resting is very important so I won't be so hard on myself for not working out yesterday or today. I will be back at it on Monday. I am still doing pretty good about monitoring my calorie intake.

Friday, November 27, 2009

Day #59

Daily Thought: Live in the moment. Love without fear.

Food Journal:
Breakfast- 3 egg whites (57), oatmeal (130), 1/2 banana (70) =total 238 calories
Snack- 1/2 cup mashed potatoes w/ gravy and 1 1/2 cups steamed veggies
Snack- 1/2 rosemary dinner roll (scooped bread out, mostly crust left) w/ turkey breast, lite mayo, mustard and a slice of tomato
Snack- protein bar (180)
Dinner- Southwestern chicken salad and 1/2 a slice of pepperoni pizza, green tea (0)
Dessert- Slice of Dutch Apple Pie

Workout Journal:
Rest Day
75 weighted squats
60 weighted lunges

Final Thoughts:
I was really tired today because I started my cycle. I didn't really have the energy or the desire to get into a hard workout. I did a little something but I chose to just rest today. Jazzy and I laid in bed all day and watched TV until it was time to go to Choir rehearsel at 4pm. It was nice and I enjoyed spending time with my little princess.

I did some meditation and prayer today. This is still a very important part of my overall journey. Strong mind....strong body. :)

Thursday, November 26, 2009

Day #58 Happy Thanksgiving

Daily Thoughts: I am truly thankful for all that God has given me and all that He has been to me. I am thankful for His hand that guides me along my journey. Each path has lead me to a place of peace. Every road has not been smooth but it has served it purpose. God has taught me who I am in Him and that I am not defined by anything I have been through. I am worthy of love and I can live with peace an joy every day of my life.

Food Journal: (couldn't keep track of calories but I ate in moderation)
Breakfast- 3 egg whites (57), oatmeal (130), 1/2 banana (70) =total 257 calories
Snack- protein bar (180)
While cooking dinner I ate about 5 deviled eggs and tasted a couple of things such as: mashed potatoes, stuffing and cranberry sauce.
Dinner- turkey dinner (?) (turkey breast, mashed potatoes, stuffing, 1/2 a roll w/ unsalted butter, cranberry sauce and steamed veggie), cold green tea (0)
Dessert- a slice of Dutch Apple Pie :)
Hot green tea

Workout Journal:
35 minutes of cardio (Turbo Jam)
400 crunches

Final Thoughts: Today was kind of hard for me. I struggle with not having all of my family together during the holidays. It was just me, Jazzy, my mom and brother eating dinner tonight. I miss my grandma, my aunt and my husband sooooo much. I am so sad because I love having family together and today seemed so impersonal. Don't get me wrong I am still very grateful for what I have and the family that did get together. I also feel blessed as I always do for the ability to put food on my table and having a place to live. I just miss having intimate meaningful family gatherings. I pray they come back soon. :(

I hope you had a wonderful and blessed holiday. :)

Wednesday, November 25, 2009

Day #57

Daily Thought: I am thankful and grateful for every step along my journey. Every step has the power to make an impact and change your life or the life of someone else. Make each step conscious of it's power.

Food Journal:
Before workout snack- protein bar (180), 1 egg white (19) =total 199 calories
Breakfast- oatmeal (110), wheat thins (100) =total 210 calories
Snack- 3 egg whites (57), lite cheese (40), hot sauce (0), piece of bread (100) =total 197 calories
Lunch- Chicken Fajitas from Baja Fresh w/ 2 mini flour tortillas (700), iced tea (50) (The calories for the Fajitas is 1,140 but that is with rice, beans and 4 flour tortillas. I didn't order rice, barely touched my beans and had 2 tortillas. I am estimating my calories were about 700 instead)
=total 750 calories
1/2 pumpkin muffin (100)
After AM Workout Snack- apple slices (70), 1/2 banana(70), almonds (130) =total 270
Another Snack (still hungry:) 4 crackers w/ cheese and turkey (210), green tea (0)
Daily Total= 1,936 calories consumed

Workout Journal: First number cardio machine/ second number calorie calculator
Elliptical 20 minutes (253.4)/(349)
Stationary Bike 35 minutes (407)
Treadmill 30 minutes (147)/(200)
60 min strength training (upper body only) (316 calories)
Daily Total = 1,272 calories burned

Final Thoughts:
Today was a great day. I was really tired but I made myself go to the gym and workout. I didn't really work out too intense but every bit of an effort counts during this journey. I did accomplish 85 minutes of cardio in the AM and 60 minutes of strength training in the PM. Being consistant is key especially during the holiday season. Working out and following your healthy eating habits helps with stress and depression during the holidays. I will keep my mind focused on my goals and press forward even during the holidays ;-) I will not let myself gain the dreaded 10 pounds we often gain during this years festivities.

I had a late lunch today and didn't eat dinner because I was still full. After my PM workout I got really hungry and snacked on some healthy snacks. Wasn't really in the mood for dinner but I probably consumed about the same calories with my snacks I ate.

Tuesday, November 24, 2009

Day #56

Daily Thought: Live each day proud of your accomplishments. No matter where you are along the journey...remember the roads you have traveled and the mountians you have conquered. :)

Food Journal:
pumpkin muffin (250)(on my way to the gym didn't have any healthy food to take along with me:(
Breakfast- 4 egg whites (75), lite cheese (40), bread :(140), green tea =total 255 calories
Lunch- 1 cup of spaghetti (400?)
1 piece of bread ;(140)
mini bag of skittles (40)
Snack- 1/2 protein bar (90)
Dinner- chicken dumpling soup (380), green tea
After workout snack- 1/2 protein bar (90)
Hot green tea (before bed) (0)
Daily Total =1,395 calories

Workout Journal: (The first number is according to the cardio machine. The second number is according to the calories burned calculator that calculates according to your weight but not intensity of workout)
25 minutes Elliptical (306.8 calories)/ (436 calories)
46 minutes Stationary Bike (543 calories)/ (494 calories)
400 crunches (103 calories)
Daily Total = 1,033 calories burned

Final Thoughts: Today I got extremely sick when I pulled up to the gym. I had to go home immediately because I thought I was going to puck ;{. I didn't get to eat breakfast this morning before the gym. I ate a muffin and took my vitamin which made me extremely sick. I went home ate some breakfast and took a nap. I had to go to the gym this evening even though I wasn't feeling 100%. I still had a pretty awesome workout. I will do my resistance training tomorrow since I was not able to do it today.

I bought some protein bars and filled up my water bottles today but I still need to do my grocery shopping tomorrow. I was too busy thinking about Thanksgiving dinner that I didn't buy my regular healthy food :)

I am just trying to stay focused during the holidays. I am not craving any particular food but I need to make sure I eat in moderation over the holidays. I can have a little bit of everything on Thursday as long as I am within my alloted calorie intake. I might have to kick up my cardio just to cover my bootie.

Monday, November 23, 2009

Day #55 (-4 lbs:)

Daily Thoughts: Staying focused. Pressing forward. Visualizing goals.

Food Journal:
Before workout- 1/2 cup cereal w/ soy milk (290)
Breakfast- 5 egg whites (90), lite cheese (80), spinach (15), pico de gallo (16), green tea (0) w/ soy milk (75) =total 276 calories
Snack- wheat thins (140), piece of granola bar (40) =total 180 calories
Lunch- salad (360), green tea (0) =total 360 calories
pumpkin muffin (250)
1 cup Rice w/ turkey meat and veggie (?) (it was all mixed up and was 1 cup worth) I was really hungry while making dinner
Dinner- turkey meat, 1/2 cup sauce, 1/2 pasta, piece of garlic bread (too many carbs)
(450), green tea (0) =total 450 calories
Daily Total = 1,806+ calories

Workout Journal:
65 minutes treadmill (30 min run) (35 minute walk varying incline up to 12.5 and speed)
20 minutes stationary bike
Abs (500 varying crunches)(tonight before bed)
Total= 795 calories burned

Final Thoughts: I weighed myself today and actually lost 4 lbs. I was so surprised. I guess I am losing weight slowly but surely. I know that my resistance training prevents the scale from moving as much as I would like. I know I am adding lean muscle to my body because I can feel it so I just need to be patient. The weight will come off I just need to stay motivated and consistant.

As for my diet I know I need to fine tune some more. I do eat too many carbs. Although there is a need for carbs for energy I need to cut them off after a certain time of the day. I may start cutting my calories as well. For my weight I am okay with the calories I eat but for a faster weight loss I can stand to cut a little more. It is important you don't cut too many though because it can sabotage your weight loss. You do need enough calories to sustain you and keep your metabolism burning. A huge calorie defecit can cause the body to eat up the muscle instead of the fat because it takes more energy to maintain lean muscle then fat. Using your calories wisely is important though. Food rich in nutrients and higher in calories is not too bad if used in moderation. Less nutrional, low calorie foods that are full of artificial sweetners are not good.

Sunday, November 22, 2009

Day #54

Daily Thoughts: Life can be unpredictable that is why it is so important to lean on trust in Him and be confident in His love for you.

Food Journal: Didn't keep track of calories very well today. I am not feeling well and my emotions are a little unstable. (PMS:)
Breakfast- 4 egg whites (75) spinach (15), pico de gallo (16), hashbrown (140), ketchup (15), green tea (0), soy milk (40)
Snack- fruit snacks (60)
Lunch- turkey patty (140), lettuce and spinach mixed (30), pico de gallo (16), guacamole (), cold green tea (0), soy ice cream sandwhich (90)
Chips (300)
Wheat thins (80)
Dinner- southwest chicken salad (360), 1 cup rice w/ lean ground turkey and veggies(? calories)
Snack- 1 cup cereal w/ soy milk

Workout Journal:
30 minutes dancing (Zumba) (258)
Total 258 calories burned

Final Thoughts: Today I am a little discouraged but I think it has alot to do with my PMS. (my little monthly gift is around the corner:( My friend told me how much she weighed and I only weigh 13 lbs less then her. I don't understand that. She looks much bigger then me. Am I in denial or is it that my weight is more lean muscle and hers is more fat. I am a little discouraged because I am working out so hard and I don't really see the scale moving anymore. I feel different in my clothes and my muscles feel tighter. I guess I need to just stay focused and fine tune my diet. :( My pants that used to fit me tight are now falling off of me but dang what is going on with my weight. I don't understand.

Saturday, November 21, 2009

Staying Motivated

I am extremely grateful to those that have inspired me and encourged me along this journey so far. It is so important to have people in your life that understand where you are coming from and where you are striving to.

There are people in my life that tell me why are you working out so hard. You don't need to do all that. You need to rest. You are not going to gain 5 lbs in one day if you don't workout.

Then you have those that kind of mock or make fun of your efforts.

There are also some that are jealous and so they secretely envy you. You can't count on these people so you don't share your thoughts with them.

It is also difficult when no one has the same healthy lifestyle thoughts as you. They don't understand why you eat brown rice or count your calories. They don't understand your serious approach to your health so they don't support it.

I have experienced all of this in my life and it can be discouraging at times. I have to do it for myself.

It is tough sometimes when no one understands your excitement when you accomplish a new goal. BUT.......

I can't wait for someone else to tell me they are proud of me. I have to be proud of myself. I AM PROUD OF MYSELF. So what that I am looked at as weird because I don't eat at McDonald's or feed it to my child. Or that I seem like a snob because I shop for whole foods at Trader Joe's.

Sometimes you are almost embarrased to share you beliefs and thoughts because you feel like an alien around those you love. Sure there are many people that live this lifestyle but it is important to have people you love support and understand your efforts.

I appreciate those that do and am grateful to God for my will to press forward no matter who is in my corner. If God is for me then that is more then enough to keep me going.

Update Pics :(

Before Pic: Taken 10/08/2009

Update Pic: Taken 11/20/2009

Pic taken 11/20/2009

It has been a month and a half and there have been some changes in my body so far. My stomach is where I carry the most of my weight. In my before shots you can see that I looked like I was about 7 months pregnant. This picture is what really got me motivated to change my lifestyle. Stomach fat is one of the most dangerous. It can lead to diabeties and heart problems. Although I still need to lose about 55 lbs. to be at my ideal healthy goal weight I am still proud of my progress. It is about a lifestyle change that can carry me through the rest of my life. It is not about a quick weight loss or a fad restricted diet. I am learning to discipline myself and adopt an overall healthy way of life.

As embarrasing as it is for me to share these pictures with you I am deciding to let you into my little world. It is important that you see my progress and that I use this platform to be held accountable.

Day #53

Food Journal:
Breakfast- 4 egg whites (75), lite cheese (30), pico de gallo (16), guacamole (30), a hashbrown (140) w/ ketchup (15) =total 306 calories
Lunch- Tropical smoothie (no sugar)(190), 1/2 of a beef n' cheddar (Arby's)(222) =total 412 calories
Snack- 2 mini Famous Amos cookies(63), granola bar (90) =total 153 calories
Dinner- chicken and dumplings soup (360) =total 360 calories
Chips (300), 3 hershey's kisses (75)
Daily Total= 1,606 calories

Workout Journal:
Rest Day
Abs only (400 crunches)

I had a very busy day today. Jazzy had her last soccer game of the season and we were gone from home since 11:30am and didn't get home til 6pm. I was so tired and hungry when I got home. I actually feel like I am getting a little sick so I decided to not push my body today. I need to let my body rest today so it can fight this little bug trying to sneak up on me :) I should be back on track tomorrow.

Friday, November 20, 2009

Beyond Limits

I wanted to share something I learned today. When I was running today I had kind of a spiritual awakening in a sense. I know some may think I am crazy for the way I think but this is who I am. It is this deep spiritual thinking that has brought me to this point in my life and will continue to carry me through my journeys.

So you have heard me say in my previous blogs that it is really about the mind. I am a firm believer that if the mind is made up on a particular goal we can achieve anything. Today I really kind of believed it at a deeper level. I took myself to another place in meditation during my cardio session that actually made me feel like I was out of my body. I wasn't focused on the action. It was like I was one with the treadmill.....everything was syncronized like a well oiled machine. At first I was kind of tripping thinking maybe I was falling asleep or something and was going to fall off the treadmill...LOL!

That wasn't the case though. What I am learning to do through pushing my body through my mind connection is to be obedient and disciplined. If I say in my mind you are can do it....keep pushing...then my body responds with energy and power. Like I said some may think I am crazy but this is truth to me and I am amazed at what this level of thinking has helped me accomplish.

We have to shut those little voices in our head up and tap into a deeper level of spirit, body and mind connection. When we are engaged in an activity it is easy for the little voices or your limited human mind to tell you how something is so hard. We pay attention to the muscles that are tired. We make excuses because we didn't get enough sleep. We tell ourselves we are too out of shape or fat to accomplish something. But these are all lies. We can condition our minds to dictate orders to our body and have them perform at their top level. We can be our best if we believe it.

Of course I understand there are other things that come into play. I know that we can't expect ourselves to run a marathon if we have never ran in our lives. I also know that our bodies can be literally so exhausted that we can not demand another thing out of them. But many times we don't even attempt to run because we don't think we can. We make excuses. We are not willing to push ourselves beyond our mind limitations and break through to a victory.

There are two minds we deal with. The unconscious mind or egoic mind that is conditioned by it's surroundings and past. And there is the conscious mind that is connected to the spirit realm and essentially is the real you. It doesn't stop at boundaries it defies breaks through them and creates endless possibilities. That is a powerful concept if you embrace it and meditate on it, it can take you very far in life.

I could go on and on and on. I can get deeper and deeper in this conversation but I just wanted to share this with you so that you can be updated on my journey.

I am so grateful and amazed at all that God has opened up in me. I hope to inspire others someday to be the best they can be too.

I pray your strength in body, mind and spirit.

Day #52

Daily Thought: Strong, strong, strong. I AM STRONG! The words I kept telling myself while I was running :)

Quality VS. Quantity. Focus on the quality of your meals not so much the quantity of them. :) Food richer in nutrition fill you up faster then those without.

Food Journal:
Breakfast- protein bar 180 calories
Lunch- taco salad (ground turkey w/ taco seasoning, spinach, pico de gallo, guacamole, hotsauce and a sprinkle of lite cheese) (490), chile y limon chips (100) =total 590 calories

Chips (200)
Dinner: 6 inch turkey sub on wheat bread (lettuce, cucumbers, tomato, pickles, sweet onion dressing, provolone cheese) =total 340 calories
Snack: 5.3 oz of chicken breast and string beans from Panda Express (160)(I went to see New Moon and was hungry. Didn't want to buy popcorn or unhealthy snacks so I ordered a small entree:)
chicken sandwhich from Jack in the Box (400) (on the way home from the movies)
Daily Total =1,870 calories

Workout Journal: Todays workout was very intense. According to the treadmill I burned alot of calories but it did not take my weight into consideration so I more then likely burned more then what it said. I also check my calorie burn calculator to see what it said and the calories are listed below. I took a picture of the treadmill console after my cardio session so you could see the proof. :)

1 hour treadmill (running and walking intervals) 25 min walking (169 calories), 35 min running (450 calories)

1 hour vigorous weight training (I did alot of grunting:) (565 calories)
Total (drum roll please!) 1,193 calories burned

Now please be advised that these calories burned calculators are just estimates. They don't know your body composition which can alter the amount of calories you burn. Muscles is a good burner of fat and calories and it doesn't take this into consideration. I just like using them to kind of guide me and let me know where I am standing. Do I feel like a had a very intense workout that was worthy of burning this many calories? Heck yes!!!! I can say that I am a very intense person when it comes to working out. I love it. It is my drug of choice....the adrenaline of accomplishment.

Final Thoughts: I know that time of the month is right around the corner so I was a little gloomy today. I had a great workout though so that helped regulate my hormonal changes a bit. I had a overall great day and look forward to a good run tomorrow morning.

I forgot to mention that I noticed the other day that I had some cuts under my breasts. A little personal I know but I wanted to see if you have ever had them before. I first thought that it was on my scars from my surgery I had but then I found one that was not on my scar line. They look like small sores but they don't hurt. I think it's caused from running. Kind of crazy huh? Since they don't hurt I am not concerned I will probably look into getting a more supportive sports bra. This has never happened before so I don't know what's going on.

Thursday, November 19, 2009

Day #51

Daily Thoughts: Think like a champion and you will perform like one. Do not limit your potential. You have the ability to achieve whatever it is that you set your mind to.

Food Journal:
Breakfast- 6 eggwhites (114), spinach (15), lite cheese (40), hot sauce (0), green tea latte w/ soy milk (115) =total 284 calories
Snack- tofurkey (135), marinara sauce (30), 1/2 bun (80), lite mayo (15) =total 260 calories
Soy ice cream sandwhich (90)
Snack- brown rice cake, hummus, turkey =total 160 calories
1 maple cookie (110)
Lunch- taco salad (ground turkey, lettuce, pico de gallo, lite cheese, guacamole) (280), cold green tea (0) =total 280 calories
small green tea latte (57)
Snack- spicy jalapeno almonds (240)
Dinner- (egg white burrito) 4 eggwhites (75), lite cheese (40), lite mayo (25), tortilla (97), hotsauce (0), pico de gallo (10) =total 247 calories
small green tea latte (57)
Ok I am updating that I had some chips last night ummmm about 300 calories worth. I don't usually each chips or buy them but my mom did and they were the bomb. Chile Y Limon were they good:)
Daily Total 2,085 calories

Workout Journal:
Attended Jazzy's field trip today and walked for about 30 minutes.
Abs only (update: I did 500 crunches last night...various kinds including standing abs:)
Total calories burned = 235

Final Thoughts:
I am very tired today. I could not muster up the energy to workout. I attended Jazzy's field trip this morning so I wasn't able to workout in the morning. Then she had a dentist appt at 5pm and by the time we got out of the office at 6:30pm I was exhausted. I intended to workout but couldn't do it. I will do extra tomorrow.

Wednesday, November 18, 2009

Day #50

Daily Thoughts: Today was a hard day to get up this morning and do my run. I wanted to just get back in my bed, eat breakfast and watch my morning shows. I didn't do it though. I got dressed, dropped off my baby at school and went directly to the gym. I am glad I did. When I was running I wanted to stop but I kept pushing myself. It wasn't hard but my body was a little tired and I didn't have as much energy. BUT I pushed it like a champ and broke through that state of mind. What a feeling of accomplishment. My problem is stopping and not over doing it. :)
"Live Strong....make no excuses".

Food Journal:
Before workout snack- 1/2 protein bar (90)
Breakfast- eggwhites (75), spinach (15), lite cheese (40), hashbrown (140), ketchup (10), 1/2 tomato (35), green tea latte w/ soy milk (115) =total 430 calories
Snack- 1/2 serving of southwest chicken ceasar salad (165), maple cookie (110) =total 275 calories
Lunch- grilled chicken naked burrito (apprx 560) (grilled chicken, grilled veggies, pinto beans, 1/4 c rice, lite cheese and pico de gallo), tea (100) =total 660 calories
Treat- soy ice cream sandwhich (90)
Dinner- SW Chicken ceasar salad (330) =total 330 calories
Snack- (Very hungry) apple slices (110), almonds (70)
Total Daily Calories 2,055

Workout Journal:
50 minutes treadmill (running and walking intervals) 5 min warm up, run @4.5 for 15 min, walk 7 min @3.1, run @4.5 for 13 min, run 1 min @5.0, run 1 min @ 6.0, cool down @ 3.1 for 8 min.
Stationary bike (calorie burn intervals up to level 10) for 40 minutes. (had a goal of 1 hr but my leg muscles were cramping and very tired from running)
Total calories burned 971

Final Thoughts: Today was my second day of running and I am proud of my achievements this far. I broke through the wall today and pushed myself to go to the gym. I am glad I did because I always feel sooooo WONDERFUL after an awesome workout. I burned some serious calories today that could explain my hunger:). I did great on my calorie intake today. I went over by 255 calories...BUT...after burning about 971 calories I burned almost half of what I consumed. I am also aware that we burn calories with our daily activities. Lean muscle also contributes to the daily calorie burn.

I can tell my hips and tummy are slimming down. My legs are getting stronger and leaner. My arms are getting stronger, slimmer and more toned. I noticed my back fat is melting away as well. That is always a good sign. Still need to slim my belly down alot more and my hips too. With this new routine and calorie counting I know I will achieve it with no problem. Consistancy and dedication pay off. :)

Tuesday, November 17, 2009

Day #49

Daily Thoughts: Anything worth pursuing will take some kind of effort, discipline and dedication. Your health is the most important part of your life and nothing deserves more attention. If you can't take care of yourself how can you offer your best to the ones you love.

Food Journal:
Breakfast- 4 eggwhites (75), spinach (15), lite cheese (80) and hot sauce (0), hashbrown (140) w/ lil ketchup (10), green tea latte w/ soy milk (115) =total 430 calories
Snack- 1/2 protein bar (90)
Lunch- Southwestern chicken salad w/ cilantro ranch dressing (360), 1/2 protein protein bar (90) =total 450 calories
Dinner- Turkey patty w/ seasoning (175), 2 c. lettuce (16), 1/2 roma tomato (17.5), ketchup (5), tater tots (300) (yes I went overboard on the tater tots:), 1/4 c. garbanzo beans (182), lite cheese (40), 3 sprays of salad dressing (3), cold green tea (0) =total 738 calories
Treat- 1 maple cookie (110)
Green Tea Latte (sitting at soccer practice:)(115)
Snack- 1/2 protein bar (90), apple slices (70) = total 160 calories
Total Daily Calories =2,093
Wowzers! I didn't realize garbanzo beans (aka. chickpeas) are so high in calories. One cup of them is 728 calories but they also have 139% of your daily fiber and 38.6 grams of protein. They are a good source of fiber and protein but dang I will have to use them in moderation. I like to sprinkle them on my salad for the extra protein.
************Update 12/15/09********************
I don't know what the stupid website was talking about because according to the can I have in front of me 1/2 cup or garbanzo beans only has 110 calories. It also has only 1 gram of fat, 24% of your daily fiber, 1 gram of sugar and 6 grams of protein. I now know to check more then one source of information. So that 1/4 cup I ate only had 55 calories not 182 calories. I am happy to see my favorite little bean is not going to sabotage my weight loss. :)

Workout Journal:
40 minutes of strength training (didn't burn alot while doing this session but the lean muscle produced burns calories while inactive...that is wonderful)
15 minutes moderate intensity dancing
Total calories burned 354

Final Thoughts: Today was a wonderful day! I am determined to achieve my goals and be the best I can be. I can only give the best of me if I am giving myself my best. I am worth the time it takes to change my life. Nothing can get in the way of what I have made my mind up to achieve. I am grateful for the strength God has given me along this journey. My perception has been changed about weight loss. My motivation is the people that have struggled with the same issues as I have. I want to be an inspiration. I want to be an example for those that do not know what path to take. I want to be the hope they need to gain their lives back and start living true to who they were created to be.

Badge of Honor

Ask Jillian Michaels
Stretch Marks

Q: I have stretch marks on my stomach and back. If I lose weight, will they go away?

A: I’m gonna be totally honest with you: Stretch marks will not completely go away. But that said, they can fade tremendously. They should fade on their own with time, but there are cosmetic procedures, including laser treatments and injections, that can help them fade.

Instead of worrying about stretch marks, though, try to change your perspective on them. I see mine as a badge of honor. They are from a time in my life when I was heavy, unhealthy, and unhappy. They now serve as a reminder to me that I can change anything I put my mind to. Nobody’s perfect, sweetie — perfect is boring.

Last Updated: 11/09/2009
Often called "TV’s toughest fitness trainer," Jillian Michaels has appeared on the U.S. and Australian versions of The Biggest Loser. Jillian is also the author of three books, Master Your Metabolism, Winning by Losing and Making the Cut, and the creator of the online weight-loss program

Monday, November 16, 2009

Calorie Intake

I researched how many calories I should be eating in order to lose weight.

I can consume:
2,249.1 calories to maintain my weight.
2,006.6 calories without exercise and I will slowly lose weight.
1,749.1 calories will make me lose 1 lb. per week without exercise.
2,512.5 calories with 60 minutes of exercise per day will make me lose weight.

So 2,512.5 calories sounds like enough to feed a small baby elephant. Wow! I will stick to the 1,800 calories and workout the way I am doing. This will definitely get me to my goal without depriving myself. I do know that if I do not eat enough that can also sabotage my weight loss but I am comfortable eating 1,800 calories per day. I know that if I am still hungry I can eat a little more and not gain weight since I am working out so hard. I am glad I researched this. Knowledge is priceless and better prepares you for your journey. I encourage everyone to do the same.

Fad diets may get you to lose weight but they don't lead to a healthy lifestyle. They may give you temporary results but you run the risk of gaining all your weight back and more if you don't understand the way your body works and what it needs.

Research and be empowered. :) The best to you in your journey.

Oh I also found out a banana is 172 calories. Oh my. That is alot of calories and sugar in one piece of fruit. Eat them with caution. Of course they are better then a cookie or piece of candy in most instances. Just be armed with knowledge and use wisdom. :)

Day #48

Daily Thoughts: With God as my strength I CAN accomplish great things. I rest in His power and praise Him for His love that keeps me going everyday and through every trial. I know that what ever I set my mind to I can achieve. If I seek God first He will definitely guide my path.

Food Journal: I am going to try my best to track my calories. I have never really done this because I think it consumes alot of time but I know how important it is to be conscious of what you are consuming. It is easy to eat healthy but healthy calories also add up quickly if we are not careful. I will do my best to accurately track my calorie intake. Wish me luck!!!! :) Since I am unemployed I have nothing but time so there are no excuses. Right?

Before workout snack- protein bar (180)= total 180 calories
Breakfast- 4 eggwhites (75), 1/4 c cheese (80), spinach (15), 1/2 serving of oatmeal (75), 1/4 banana (43), hashbrown patty (140)= total 415 calories
Snack- apple slices (95), raw almonds (90)= total 185 calories
Lunch- 3 cups homemade veggie soup (400), 10 multigrain crackers (98), 3 tbsp hummus (80)= total 578 calories
1 maple cookie (110) (this was a sandwhich cookie so to trick myself into thinking I was eating two I split them and shared the middle on both worked for me:)
2 tootsie rolls (20)
Dinner- 2 cups broccoli (50), 1/2 c spaghetti sauce (80), tofurkey (soy italian sausage) (135), 1/4 c. cheese (80) = total 345 calories
Treat- I made rice crisy treats with Jazzy today. I had a little piece but I am not really sure how many calories was in it. I will estimate it was (150) calories. Probably alot more :( Not sure.
Green Tea Latte w/ soy milk- 110 calories
Late night snack- multigrain crackers and hummus (178)
water, water, and cold green tea (0)

Total for today = 2,294 calories

Workout Journal: (Update: Found out I burned about 614 calories)
1 hour cardio (running and walking intervals...check out the previous blog:)

Final Thoughts:
I am not sure how many calories I burned from my workout today. For my weight I am able to eat over 2,000 calories. I want to loss weight so I set my calories intake at 1,800 for the day. I went over today but I know I burned quite a bit of calories with my run. As I begin to lose more weight I know I will have to adjust my calorie intake.

Although calorie counting is very time consuming I am happy I am doing it. It really helps me be conscious of what I am eating and what it is doing to my body. Is it helping my weight loss or hindering it? Knowing the calories helps to make that decision. I will do my best to be consistant with this new method.

I am overall very happy with my routine today. I am very proud of myself and look forward to the results I will achieve with it. It is very important to change up your workout routine every 3-4 weeks to keep your metabolism burning and your body changing.

God is good. I praise and thank Him for giving me the power to change my life and my body.

"Life is a marathon not a sprint" Hebrews 12:1. Focus on the individual moments and not the overall task. If you look at the distance ahead you may get discouraged. Make mini goals and stay dedicated and focused as you move forward while giving it your all.

New Day/ New Routine

Today I started a new routine. I have always said that I hate running but really it is because I was never really able to. I have weighed over a 200 lbs for the last 10 years so it was always a bit difficult to stick to a running routine. I would always start but never follow through because it hurt my joints alot and was very hard cardio wise for me. I guess I would become to discouraged at the task ahead and quit.

So I recently recieved an email about getting prepared to run a 5k and I decided to follow the routine today. It said to start by running 2 minutes and then walking for 4 min for a total of 30 minutes. It said to increase your running time and decrease the walking time as it became easier over a period of days or weeks. That sounded easy enough so I went first thing this morning with that goal in mind. I had tried this method of running before on my own as well as when I had a trainer but never really dedicated myself to doing it and improving my endurance or running skills. But I went and tried it out anyways in the hopes of finding a new routine I loved that would help kick off my second phase of weight loss.

I started off by walking for 5 minutes to warm up my muscles including the heart. Then I took of running for 2 minutes. After the 2 min run I walked for 4 minutes. That was easy enough. I think it wasn't as hard as I expected it to be because cardio wise I am pretty strong. I do atleast 45 minutes of moderate to intense cardio about 5 times a week.

So the next running interval started and I took off again running at a pace of 4.5 miles per hour (on the treadmill). The running seemed pretty easy so I said just keep going 2 more minutes and then you can stop. Well to make a long story short I ran for 18 minutes without stopping. The whole time I was running I was focused on one image on the treadmill. This made it easier for me to meditate with the run and stay focused. Instead of thinking about quitting I made up my mind to keep going as long as I could. I focused on my breathing and form while telling myself I was strong and could do it. I was also praising God for His strength that was carrying me through this task.

The reason I stopped after 18 minutes wasn't even because I was tired or couldn't keep running it was because I was thirsty and needed to clear my throat. For some reason I had some mucus in my throat that was hindering me from taking deep breathes. So I took a break from running and walked for 5 minutes at 3.0 mph. Then I challenged myself again. Really it was more like I was driven by my sense of accomplish. Like a drug I wanted to feel that high again so I ran some more. I didn't want to over do it the first time so I set my goal at another 15 minutes. It was so wonderful. I held on to the very end at 4.5 mph and in my last 5 minutes I pushed it at 5.0 mph. It was a little more intensity but it made a world of difference. After the run I cooled down with 5 more minutes of walking rounding off an hour session of walk and running intervals.

What was so surprising and amazing to me was that I wasn't even tired. It felt so wonderful. I felt so powerful and I could do anything. I am addicted to that feeling now. I am setting my new rountine for the next 4 weeks to include 4 days of running. I will work on running for the whole 30 minutes without stopping and then set a new goal of running for an hour without stopping. I know I can do it. If I could start off with such an amazing workout I definitely know I can accomplish this new goal.

Although I said I hated running in the past, truthfully I have wanted to run a marathon for a really long time. Not because I love running but because of the discipline and dedication it takes to accomplish one. Every year I have set a goal to prepare myself to participate in one but I never do. Here in Vegas they have one every year in December around my birthday. I know I am not ready to run this years so NO I am not even trying :). BUT I am setting a goal to run a half marathon next year. ALL things are possible through Christ Jesus. With Him as my strength I will do it.

Oh while running I was also visualizing myself running with my physique nice and toned. I also was telling myself that my fat was just melting off of me. That kept me motivated. This was a spiritual journey for me today. I had to take my mind to a whole another level of discipline in order to finish my workout. I am so grateful to God for helping me get through it. Praise God! While I was running my right knee started to feel like it was swelling but I didn't focus on it. I couldn't make any excuse to give up. I said mind over matter keep pushing. AND I DID IT! :) I am soooooo proud of myself. :) Don't get me wrong I know it is important to listen to your body and stop if you are experiencing pain but I knew I was ok to keep going and eventually the pain left my body. "Pain is weakness leaving the body" (words to live by)

Sunday, November 15, 2009

Day #47

Food Journal:
Breakfast- 1/2 cup of oatmeal w/ 1/4 banana
Snack- 8 rice crackers w/ hummus
Lunch- mandarin chicken w/ broccoli, cold green tea
2 maple cookies
Snack- a slice of fruit and nut wheat bread w/ unsalted butter
Dinner- 6 mini chicken tacos (285 calories) w/ hummus and hotsauce and 1/2 cup mac n cheese, cold green tea

Workout Journal:
No workout today. Rest day.

Saturday, November 14, 2009

Day #46

Daily Thought: Life is a gift from present in every moment.

Food Journal:
Breakfast- 3 egg whites, lite cheese, 1 c oatmeal w/ 1/2 banana
Snack- apple slices, multigrain crackers
Lunch- 2 mozzerlla sticks w/ marinara sauce, grilled asian chicken salad (1/2 size portion), ice tea, mini hershey's candy bar (skipped the dessert temptation:)
Snack- While at Trader Joe's I consumed the follow mini sample portions: spiced coffee sweetened w/ organic agave nectar, 1 maple cookie (110 calories) a sliver of cheese pizza, oh I can't forgot 2 mini samples of wine :) (I bought two bottles of my favorite;)
Snack- chicken tamale (from El Pollo yummy:)
Dinner- albondigas, 3 puff pastry appetizers (225 calories for the 3), one maple cookie (110 calories), 1 glass of wine

Workout Journal:
No working out today. I really need to give my body rest. I did alot of walking today while out shopping though.

Final Thoughts: Love endures all things. It is so important that we learn to love unconditionally. We should not love people because of what they give to us. We should look upon their hearts and love them for being a reflection of God. We are all made in God's image and likeness. If we despise someone and reject them for their actions then we are rejecting God. We don't have to like them but we should always love them unconditionally. Love changes things. I chose to love no matter what. <3 <3 <3

Friday, November 13, 2009

Day #45

Daily Thought:
Our biggest battle or hurdle is the mind. If we can realize that our mind controls our bodies and moods then we have conquered half the journey. Being tired and depressed.....happy or sad.....hungry or craving munchies...can all be controlled through the mind. We can press through any obstacle if we have made up our mind to do so. Nothing can stop a strong and powerful mind.

Food Journal:
Breakfast- 4 egg whites, lite cheese, spinach and hot sauce. 4 oz of sirloin (frm last nights dinner, 1/2 cup steel cut oatmeal. hot green tea
Snack- protein shake
Lunch- chicken tamale and one taco al' carbon from El Pollo Loco
Dinner- Albondigas (homemade mexican meatball soup) (lean turkey meatballs, 3 kinds of squash, green beans, potatoes,carrots, celery, onion, garlic, cilantro, tomatoes and spanish rice)
mini hersey's bar

Workout Journal:
40 min. toning (Turbo Sculpt)
2 hours of cardio (high intensity dancing..Zumba)

Final Thoughts: I worked out super hard today. I am really feeling it right now. My legs and body hurt really bad. Jazzy is about to give me a good massage. I really wish I had some wine to relax my muscles :) Not a drinker but it sounds good. I have heard that red wine is really good for you though (but in moderation). I did some Zumba today which I love love love. I also practiced a dance I am going to teach the young girls at church next month. They will be preforming it during youth service at the end of next month. It is a spanish praise dance and I am soooo excited to teach it to them.

It is not exercise to me when I do something I absolutely love and I LOVE to dance. I can do it for hours. It is important that we find something we love to do so that we can be dedicated and motivated and stick to it. Consistency is key in achieving any weight loss goal. My three favorite activities are kickboxing, dancing and weight training. What are yours?

Thursday, November 12, 2009

Day #44

Food Journal:
Breakfast- 4 egg whites w/ lite cheese, spinach and hot sauce. 8 tater tots w/ lil ketchup (late breakfast so this was more like brunch didn't eat til 12pm)
mini bag of plain m&m's
Snack- 5 multigrain crackers w/ hummus, carrot and celery sticks
Dinner- carne asada (sirloin), 1/2 cup spanish rice and large salad w/ garbanzo beans, lite cheese and red wine vinagerette
2 milk duds :)

Workout Journal:
Rest day
(my body is sore and my knee was hurting today. I decided to take the day off to recover. I hate not working out but I know that it is soooo important to listen to your body and give it time to repair)

Today's Thoughts: Today was a great day. I took a 2 hr nap today because I was really tired and needed to give my body time to rest and recover.

Wednesday, November 11, 2009

Day #43

Daily Thoughts: Today we honor those that have sacrifice their lives for our freedom. As we honor the solidiers that have fought to protect our country, I have to also honor the ONE that paid the ultimate price so that we may all live. Taking care of my body is, like I have said before, my reasonable service unto God. I am conscious that I must sacrifice my fleshly desires and temptations to bring my body under subjection. Learning to eat properly and exercise is my job.

Food Journal:
Breakfast- 4 egg whites, 2 cups spinach, 2 slices of turkey bacon, 1/2 banana
Snack- Protein Shake (soy vanilla protein, water, 4 frozen strawberries) 1 wasa cracker w/ cheese and turkey slices.
Lunch- protein style burger (In and Out), 1/2 meat patty, some french fries, couple sips of 7-up
Dinner- egg white sandwhich (4 egg whites, spinach, cheese, 2 slices of wheat bread, lite mayo) 7 tater tots
1 mini butter finger, mini bag of lemonheads :(

Workout Journal:
35 min cardio (Turbo Jam)

Final Thoughts: Live fearless. Be proud of who you are and give thanks to God for all that He has created you to be in Him. Life can not label you because you are unlimited. :)

Tuesday, November 10, 2009

Day #42

Daily Thoughts: The mind is a powerful tool in creating an abundant and prosperous life. Be careful about what you allow to mold it and influence it. Do not conform your mind to believe you are anything less then AWESOME and FABULOUS! Your circumstances do not define you. You are God's child and your possibilities are endless.

Food Journal:
Breakfast- 5 egg whites, lite cheese, spinach and hotsauce. 3 slices of turkey bacon. 1 cup oaty-o's w/ 1% milk and 1/2 a banana
mini bag of peanut m&m's
Snack- veggie chips
Lunch- chicken, rice and broccoli
Snack- lemonzest Luna bar (protein bar)
Snack- green tea latte w/ soy milk, pumpkin muffin (I could have done without the muffin but my BFF bought is for me and brought it to Jazzy's soccer practice:)
Dinner- lasagna (Too many carbs late a night but I need to go grocery shopping)
Snack- 1/2 apple, 2 wasa crackers w/ a little unsalted butter

Workout Journal:
45 minutes of toning (my own routine) heavy lifting
jump roping in between circuits

Final Thoughts: So I have noticed that I am sooooooo hungry lately. I know this has to do with my metabolism speeding up since I am also doing resistance training. Your body burns more calories at rest for every pound of lean muscle that you add to your body. I also learned that after a cardio session your body continues to burn calories while it is recovering. So for fast results it is best to do a workout in the morning and a workout in the evening to keep the body burning fat all day long. WOOOHOOO! I am down for that. I plan on doing my DVD workout in the morning at home and then an hour cardio session at the gym in the evening for the extra calorie burn. My birthday is officially a month away. I want to look and feel fabulous and I know I can achieve my goal if I kick it up a notch. :0 I keep making this commitment to myself but I have not been doing it. I do 2 DVD's sometimes at once but for a more effective calorie burn I will split up the cardio sessions at least 3 times a week. I must also give myself a complete day of rest and recovery. Not getting adequate rest can sabotage your results. Wish me luck. :)

Monday, November 9, 2009

Day #41

Daily Thoughts: Embracing each moment. Being present in every step of the journey. Remembering that God is in control and I must let His spirit flow through me. As He detoxifies my mind and soul my life will begin to align itself with His perfect plan. It is not about is about being an example to help empower others. To God be ALL the glory.

Food Journal: (I need to go grocery shopping:)
Breakfast- 4 egg whites w/ spinach and lite cheese, 2 strips of turkey bacon. 1 cup of oat-o's w/ 1/2 banana and 1% milk. (I don't drink the milk..I just use it to wet the cereal.)
Ice cream :(
Lunch- burrito (lean ground turkey in a wheat tortilla) 8 tater tots
Snack- chicken breast
Dinner- Chicken, steamed broccoli, 1/2 cup rice
mini bag of skittles :(

Workout Journal:
Turbo Jam (15 mins)
Zumba (30 mins)

Final Thoughts:
Okay so I know I have been eating too much sugar. I know I have to cut it out again. I am actually pretty proud of myself though because I have a big bowl of candy in the kitchen and have not attacked it. I don't really crave it very much. That is a good thing so instead of focusing on the miss steps I will focus on the positive. I am aware though that I need to eliminate the refine sugar to really tune in on my weight loss goals. I have been keeping up with my exercise though and that is a wonderful thing. My birthday is on December 11th about a month away so I do need to get more serious to accomplish that 10 lb weight loss by then. :) I can do it. I know I can.

Queen, Princess, Pauper

Eat breakfast like a queen, lunch like a princess and dinner like a pauper. Our breakfast must be the larget meal of our day since we have more time and activities during the day to burn off the calories. As we begin to slow down towards the end of the day dinner should be our smallest meal. We should aim to eat every 2-3 hours to keep our metabolism burning efficiently. Protein is such an important part of our diet. It helps repair our muscles and also keeps us full and satisfied helping to prevent mindless eating. Protein also helps keep your hair, skin and nails strong and healthy. Protein should be included in all of our meals and snacks. The right combination of food will help accelerate our metabolism resulting in faster weight loss. If you really want to transform your physique the time in which you eat those certain combinations of food also have a significant effect. A well balanced meal plan can be structured in this manner:

Breakfast 7:00am- 3 eggwhites, 1 whole egg, spinach and tomatoes. 1 cup cereal w/ skim milk or oatmeal w/ berries, and a slice of whole wheat toast w/ peanut butter
Snack #1 9:00am- protein shake or small apple w/ tsp of peanut butter or an apple and a lite string cheese
Lunch 12:00pm - 6 oz of lean protein, 1 cup brown rice, and a cup of steamed veggies or 6 oz of lean protein, salad greens and lowfat dressing w/ whole wheat crackers
Snack #2 3:00pm- protein shake or 1/4 cup almonds w/ 1/4 cup dried fruit
Dinner 6:00pm- 6-7oz of lean protein and steamed veggies or salad with lite dressing
Snack #3 8:00pm- protein shake, 1/2 apple with almonds or lite string cheese, or fresh veggies w/ hummus

Fats- Including healthy fats such as nuts, avacado, fish oil and olive oil are also part of a well balanced meal plan. Flaxseeds are also beneficial and can be added to your protein shakes or oatmeal.

Drink- I personally only drink water and green tea. It is important to stay hydrated throughout the day. Drinking plenty of water can help keep you from mindless eating and unneccesary snacking. Drinking diet drinks can lead to more eating. It is said that the artificial sweetners contained in diet drinks cause hunger.

This sounds like a lot of food but if you are working out atleast 30 minutes 5 times a day you while have no problem getting to a healthy weight over a period of time. This is a well balanced diet in my eyes and what I try to structure my own diet plan like. I stray from it many times but this is what my eating plan looked like when I lost my first 50 lbs. I know it works. Of course I am not a dietician but I have read enough fitness articles to know a little bit about proper nutrition. Eating in this manner helps to keep your metabolism fired up and burning that unwanted fat. It is also said that detoxing the body is a good way to start a diet. It helps eliminate toxins that keep unhealthy fat in the body. It is also helpful in reseting the metabolism. I am not an expert and I would advise you to seek professional advice before you start any diet or exercise plan. Like I said there are many more tips when it comes to food and fitness that will help maximize and costumize your plan but this is a good generic food plan.

Let me know what you think and if you have any tips or advice you would like to share. Please remember I am not a fitness professional. The advice or tips I give are from my own personal experience and what has worked for me.

Sunday, November 8, 2009

Strengthening The Mind

Lately I have been trying to fill my mind with everything fitness. I spend hours looking at fitness magazines, watching fitness videos, and reading fitness articles. It is important to strengthen the mind in order to create a lasting weight loss and healthy lifestyle. Many women that begin the weight loss journey become too focused on just losing weight. They often think of it as a diet and short time sacrifice. As soon as they achieve their weight loss goal they become comfortable and gain the weight right back and often times even more then they lost. This is sometimes due to the extreme caloric deprevation they subject themselves to. They cut certain food groups from their eating plans and often starve themselves in order to reach their goal weight. This leads to yo-yo dieting and an unhealthy lifestyle filled with hundreds of extreme diets.

I believe that in order to achieve a lasting and healthy weight loss you must become educated on proper nutrition and exercise. You must also surround yourself with positive and supportive people. If your family and friends really love and care about you they will support your healthy lifestyle. I know that there are negative people that try to sabotage your success due to jealousy or their own lack of motivation. These kind of people must be weeded out of your life until your mind is strong enough to resist their negative energy. Sometimes we must even avoid sharing our goals with them to avoid the negative comments.

The journey of weight loss has alot to do with the mind becoming disciplined and awakening to it's orginal state of thinking. We knew nothing about being emotional or unhealthy eaters until we witnessed it in our lives. The world has evolved from homemade whole foods to processed fast foods. Most of the nutrients have been bleached, processed and fried out of our foods. Our high paced busy lifestyles have us valuing convenience instead of nutrition causing us to become the most obese nation in the world. Obesity does not just rob us of our skinny jeans it robs us of our lives. Obesity is the leading cause of diseases and death.

So it is my belief that in order to become successful in the pursuit of fitness we must strengthen our minds. We must become educated and motivated before we can ever achieve a total mind, body and soul transformation.

Peace, Love and Success to you all. :) Remember keep God first.

Day #40

Daily Thoughts: "Prepare your mind and the body will follow".

Food Journal:
Breakfast- 3 eggwhites w/ lite cheese, 3 slices of turkey bacon in a wheat tortilla, hot sauce
Snack- couple of kettle chips
Lunch- 6 inch turkey breast sub on wheat bread (avacado, lettuce, tomato, sweet onion dressing, olives, and pickles), one chocolate chip cookie
Snack- 1/2 apple, 8 raw almonds
Dinner- 2 turkey patties (7 oz. lean protein) w/ ketchup (1 tsp) and hotsauce, sauteed onions and mushrooms, 1 cup fresh spinach w/ lite dressing, 14 tater tots :(
Water, Water, Water

Workout Journal:
30 min cardio
2 rounds of circuit training

Ok, so today I did something totally different with my workout. I went to the gym today at my apartments and tried a new routine. The following is what I did:
10 min elliptical w/ arms (alternating intensity and resistance)
1 round of circuit training (squat jumps, pushups, side leg lifts, cresent kicks, standing knee cruch)
10 min stair master while punching jabs (moving the arms elevates the heart and burns more calories. The jabs also work the core if done properly)
2nd round of circuit training (traveling lunges, traveling side squats, alternating jabs focusing on the core)
15 min bike (alternating intensity and resistance) while punching jabs, working back muscles and triceps.

This was a great 45 minute workout. Jazzy also did 25 minutes of cardio (elliptical and bike). I enjoy going to the gym at my apartments because it allows her to workout with me too. Working out makes her feel good and I enjoy sharing this time with her and showing her how to be healthy. She also did alot of running around at the park today with her friend and played tennis this morning. It is so important to instill healthy habits in your childs life. I feel so blessed to be able to share this journey with my daughter. I can help her avoid struggling with obesity by showing her how to take care of her body with fitness and healthy eating habits. Exercise does not have to be a chore or a burden it can be fun and enjoyable.

Final Thoughts: "The journey of a thousand miles begins with one single step".

Saturday, November 7, 2009

Day #39

Daily Thoughts: Consciously moving forward towards my goal. Staying passionate in the pursuit towards my destiny. Nothing can stop what God has ordained for my life.

Food Journal:
Breakfast- 3 eggwhites, lite cheese wrapped in a wheat tortilla
I had a box of cracker jacks while watching a softball game (110 calories)
Lunch- veggie soup, 2 wasa crackers with unsalted butter
Snack- small slice of pizza
Dinner- baked lean turkey burrito, organic mac n cheese, corn
Dessert- ice cream

Rest day (not feeling well, need to rest)
Abs only

Final Thoughts: I was not feeling well today. I have been still dealing with headaches. Today I also had some neck pain so I think I am sleeping wrong or maybe sore from yesterdays workout. Today was an overall good day. Didn't do so bad with eating.

Friday, November 6, 2009

Day #38

Daily Thoughts: I am always greatful. I must remember that I am not a victim of circumstance. God is in control of my life. What ever He has ordained for my life will be established NO MATTER what.

Food Journal:
Breakfast- protein shake (soy vanilla protein, 1/3 banana, 4 frozen strawberries, water)
Lunch- chicken tortilla soup (healthy choice soup 220 calories)
6 whoppers
Snack- almonds
On the road I was hungry stopped for some food- roast beef sandwhich from Arby's
Dinner- turkey smoked sausage, green peppers, onions, mushrooms, broccoli and 1 cup healthy mac n cheese
Life Water
Water, Water, Water

Food Journal:
40 min toning (Turbo Sculpt)
10 min cardio (had to stop working out because I was not feeling very well)

Final Thoughts: I have been a little anxious about working lately. Trying not to be stressed because I know there are many people in my shoes. They are even people in worse situations then I am. I am blessed to have family that supports me and a God that provides for me. I know God definitely has a plan and I also know I am not a victim of my circumstance. Even though the country may be in a recession I don't have to be a victim of it. God is ruler over my life. I just have to learn to stay faithful and trust in Him always.

Thursday, November 5, 2009

The Mirror Does Lie

The mirror might reflect and out of shape body BUT it doesn't show my strong spirit. It doesn't show my loving and compassionate heart. It doesn't show my articulate and powerful mind.


Remember you are more then what the mirror reflects. You were created by God. You are fearfully and wonderfully made. You have been created in His image and after His likeness.


What do you chose to believe? The TRUTH or the lie?

Day #37

Daily Thoughts: I am just sooooo thankful today for my life. I am thankful that no matter what my outward circumstances look like I am happy. I know God is in control of my life.

Food Journal:
Breakfast- none (had dr appt today didn't have time)
Lunch- soup and a quesadilla w/ wheat tortilla
Snack- almonds, mini snickers (yuck)
Dinner- spaghetti (little bit) a slice of wheat bread with butter
Dessert- thin slice of carrot cake roll, tsp of vanilla bean ice cream (why? Don't know:(
Snack: apple
More food: 2 chicken soft tacos....aaaaaanannnnnnnd a mini kit kat (I know I am smacking myself in the mouth)
Water, water, water

Workout Journal:
Rest day

Final Thoughts: Not a good food day. When I do not eat breakfast I create an avalanche of bad eating. I did not do so good today. UGH! Tomorrow is a new day.
I found myself eating sweets even though I do not crave them. When I eat them they don't even taste good anymore. I think I eat them just to eat them. Don't really understand why. I need to check myself and see why I am doing this. This is mindless eating. Not a good thing. Other then that I am doing great today. I am grateful today but a little anxious to get a job. I do not like not being able to have a paycheck. I am getting unemployment but that is just enough for food, car insurance, gas and basic living essentials. I know God has something planned for me but sometimes it is tough being patient while He works it all out.

Wednesday, November 4, 2009

Documenting My Thoughts and Journaling

If you notice when reading my blog I log daily thougthts. This is important to me along this journey. I believe it is important to journal your thoughts because you can often link your eating to your emotions. Since I have had a problem with emotional eating journaling has been essential in my healing process.

It is also important to me to log my food because it makes me accountable. It makes me think twice about what I eat when I know I have to log it. (My prima is watching me 8o) I can't hide what I eat because it is out in plain view. It is also funny how fast you can forget what you ate at the end of a busy day. In order for me to control and tweak my food intake I MUST log EVERYTHING I eat. I do not log calories because it is a very tideous task. I do monitor the portions I eat and try to make healthy choices. I also do pay attention to the ingredients and the calories. So far this has worked for me.

I have to admit that I have become a bit obssesive about working out. I have pretty much done the same routine throughout these past 36 days. I did cut down my toning to only 2 days a week to give myself time to recover. I do total body workouts right now so I have to give my muscles atleast two days to recover. Once I have taken off some more weight I will focus more on specific muscle groups to achieve more definition. It is good to journal your workout routine in order to be able to see your progress. It also helps keep you accountable. When working out you must also remember to tweak or change your routines every 3-4 weeks to keep your transformation going. The body loves to get comfortable. You have to keep it guessing. :)

I have enjoyed journaling my journey and appreciate this opportunity to share it.

Day #36

Daily Thought: Pursue your goals with passion. Failure is not possible if your mind is made up. Stay focused and be present in each step you take. Let your mind, body and spirit be connected and work synchronized to help you achieve your goal.

Food Journal:
Breakfast- 1 1/2 cup oatmeal, 1/2 banana
Snack- almonds (about 12)
Lunch- protein shake (vanilla soy protein, water, 4 frozen strawberries and 1/4 banana)
Dinner- chicken fajitas, 2 tsps guacamole, 2 tsps sour cream, 1/2 c. pinto beans, pico de gallo and 1 1/2 mini flour tortilla (Baja Fresh) a couple of chips (about 5)
Dessert- 1 small slice carrot cake roll with 1 tsp vanilla bean ice cream
Snack- 2 wasa crackers and hummus
water, water, water

Workout Journal:
1 hour of intense cardio (Zumba)
200 crunches

Final Thoughts: God is soooo good. No matter what I have gone through He has never left my side. He has been my strength and everything I need. I am grateful for each step of this journey He has ordained for me. I am honored to be used by Him for His glory. Praise God! I love Him with ALL of my heart.

Tuesday, November 3, 2009

Day #35

Daily Thought: Focus your mind on what you are trying to achieve and your body with follow! Invision your goal and the path to success will be clear! Reach, stretch, run and press towards your will reach it if you never give up!

Food Journal:
Breakfast- 1 whole egg, 2 eggwhites w/ lite cheese in a whole wheat tortilla
Snack- bag of animal cookes (110 calories)
Snack- 2 wasa crackers, hummus and turkey slices, 1/2 mini bag of corn nuts (Jazzy brought them to me from the snack bar at school....she knows I love them)
Lunch- spaghetti w/ turkey sausage and broccoli w/ hot sauce
Green tea latte with soy milk
Dinner- (low sugar) maple and brown sugar oatmeal, 1 cup apple slices
Snack- wasa cracker with hummus, 5 apple slices
water, water, water (1 gallon total)

Workout Journal:
40 min toning (Turbo Sculpt)
20 min of praise dance

Final Thoughts: Do what you love and you will be truly living a fulfilled and prosperous life. Dance like no one is watching.....Let go and let your heart express itself through one with the music and let if flow through every part of you.

Monday, November 2, 2009

Day #34

Daily Thoughts: Back on track today!

Food Journal:
Breakfast- 4 egg whites, lite cheese, 2 slices of avacado, hot sauce
1 mini bag of peanut M&M's
Lunch- soy patty w/ salsa and 2 slices of avacado, brown rice w/ low sodium soy sauce
Snack- 6 pita chips, 1 cracker with cheese
5 mini gobbstoppers (while cooking dinner)
Dinner- 2 slices of turkey loaf, sweet potato mash w/ mushroom gravy and green beans
water, water, water

Workout Journal:
35 min cardio (Zumba)

Final Thoughts: Today I had a tummy ache from the not so clean eating I did over the weekend. It is funny how your body will reject certain food when it is used to eating healthy. I got the message loud and clear. I did pretty good today eating well and exercising. I did some running around at the park too while playing soccer with Jazzy.

Sunday, November 1, 2009


So I was thinking the other day about the negative relationships we have with food. I know that most of my life I have associated food with healing negative emotions. I tried to find comfort in eating when I was depressed, sad or lonely. Instead of being conscious and dealing with the emotion and the reasons behind the emotions I would eat unconsciously. This allowed the pain and heartache to be covered up with bandaids. After 10 years of trying to hide the emotional pain with food I realized the addiction had to stop. I would always remain on the rollercoaster of obesity if I didn't get to the nitty gritty of my issues.

I also had to break the association of celebrating with food and rewarding myself with food. As children we were fed cookies or candy to soothe us when we cried. We were also rewarded with food when we achieved something good like a good grade in school. When we celebrate a holiday or birthday food is usually the main focus of the celebration. We enjoy socializing over food and drinks.

We have also made food our enemy blaming it for our fat out of shape bodies. We blame food for diabetes and high cholestrol. It does contribute to the disease but the leading cause of the disease is our lack of control and disciplne. Many times it is often our lack of education about food. But we look at food as our enemy for the negative affects our bad choices cause us to have.

I have chosen to look at food for what it really is.....FUEL! If we can look at food as fuel and begin to change our perception about it then the whole energy changes. Instead of it being negative energy it shifts to positive energy. We can begin to look at food as an essential part of life. We can look at it as something good for us and in turn make better choices that can actually excelerate our weight loss and in some cases heal disease. Many foods have wonderful benefits. They can help us slow down the aging process, reverse high blood pressure and high cholesterol. They can also heal and prevent diseases such as cancer and alzheimers.

So I challenge myself and my readers to change your perception about food. Learn about the wonderful benefits of it and how it can work for you and instead of against you. God created all natural and whole foods with you in mind. He knows what works best in your body so consult Him in prayer and let Him direct your path. You will notice that your cravings for the unhealthy foods will begin to diminish. Shift your energy and you will do yourself a world of good. Let me know what you think.

Day #33

Daily Thoughts: What is your motivation? What are the things that move you to action? Is your heart pure or is it only about your personal gain?

Food Journal:
Breakfast- vanilla soy protein shake with 1/2 banana and frozen strawberries
Lunch- chicken nachos (grilled chicken, chips, cheese, lil bit of sour cream, pinto beans, pico de gallo and hot sauce)
1 mini almond joy, 1 mini kit kat
1 tootsie roll, candy corn
Snack- 2 wasa crackers, hummus, 2 deli ham slices and 2 slices of avacado
Dinner- plain cheerios, banana, 1% milk

Workout Journal:
Rest day
Abs only

Final Thoughts: Okay so I gave myself some room to eat some bad food this weekend. I will be back on track tomorrow. I did have my friend test my blood sugar last night after I hate cupcakes and pizza. It was completely normal which was a weight of my chest. I was a little concerned about possibly being diabetic since I tend to get headaches after I eat sugar. My blood sugar was under control but I still want to go check out these headaches I have been experiencing. These little indulgences this weekend kind of serve a purpose of surprising my metabolism. In order to keep it burning you have to throw some higher calorie days in every now and then. Ideally you don't want it to be the kind of food I ate but I let myself induluge a little. I am back to the grind tomorrow.