Tuesday, June 28, 2011

Reconstruction In Progress

Well I have decided to stop blogging for a little while. I will be back later. Everything is okay I just need to stay focused and accomplish some goals over the next couple of months. Not sure how long I will be off of here. See you.

Monday, June 27, 2011

OK OK OK!

Not sure if this belly fat diet is going to work for me. I am definitely okay with monitoring the amount of carbs and sugars I eat but sticking to the recommended numbers is restricting my calories way too much.

I have been feeling really hungry and sick. I feel like I am not eating enough for the amount of working out I do. I also have to remember that I am vegan so I don't eat heavy animal protein which makes me hungry more often.

I have not been in the mood to eat heavy hearty meals with beans so I have been eating lots of veggies and they don't keep me full long enough.

I know that this diet might work for others but I don't know if the feelings I am having are because I am depriving myself of necessary calories Or if I am detoxing from sugar.

I don't really eat refined sugar except for an occasional sweet treat here and there. I do eat fruits and complex carbs but they are mostly whole foods that are healthy and much needed to refuel and repair my body.

So I am a little confused as to what is the best diet for me. I am going to keep researching what works best for me. I am definitely going to keep monitoring my carbs and sugars but I won't be so strict with them because I know my body needs different things each day depending on the activity I do.

Some days I might be more active and I will need to consume more calories. I am still learning and this is good because I am seeing what works best for me so I can help future clients too.

Like I have mentioned before this is not just about losing weight for me. I am really trying to learn how to keep this healthy lifestyle and equip myself in order to help others reach their goals.

So I am not throwing in the towel on this concept yet I am just tweaking it a little to accomodate my lifestyle. :)

Sunday, June 26, 2011

First 3 days of my belly fat diet

Okay so I had to post an update to let you know how I am doing. Counting sugars and carbs is way harder than I thought. It is not hard to calculate them but this way of eating is very restricting.

I do feel lighter and tighter though even after just two days. I realized that everything including black beans and broccoli has sugar in them. So if you look at all your meals and total up your sugars and carbs it can add up to a lot.

Although fruit, beans, and veggies are all good healthy sugars and carbs too many of them can sabotage the results I am looking to achieve. So once again I am learning another tool in this weight loss journey.

I measured myself and will post my results after this upcoming week is over. I know it will work because I am determined to tackle this wall once and for all.

See you next week.

Oh I have also been working out really hard everyday. Today I will MAKE myself rest although I have become obessesd with working out. :)


Here is a review on the diet.
http://www.dietsinreview.com/diets/the-belly-fat-cure/

Thursday, June 23, 2011

Progress

Progress is good no matter how slow it comes. I continually remind myself that this is a journey. It is not a race or a competition. I am learning new ways to eat, how to listen to my body, what workouts work best for my body and most importantly how to make it a lifestyle.

I have not seen the scale move too much since I started weight training but I see lots of changes. I went shopping for some shorts and tops yesterday and actually was happy with how the clothes fit.

I don't usually show my arms because I have always been so self conscious. But yesterday I bought two sleeveless tops and wore them in public. My arms are not exactly how I want them yet but I am okay with them. But the most important thing to note is that I am more confident in myself regardless of where I am in my journey.

Learning to love and accept my body has been a looooong journey but I am doing so much better. Loving your body is not just about being a perfect 10. It is about learning to love your body for what it does for you. It is a miracle. It is also beautiful to be feminine and have curves. Healthy curves.

I weighed myself yesterday morning and was happy to see that I lost .5 lb. Not much but I have broken through another wall. I just have to take each 10 lb goal and celebrate it. It is a step at a time. If I look at the big goal I might get discouraged but if I see 10 lbs. it doesn't seem so far or intimidating.

My daughter has been on this journey too. She hasn't wanted to workout much but she is eating very well and has managed to lose 2.5 lbs so far. I am proud of her so far. She has 12.5 lbs left to reach her goal. I know that with atleast 3 workouts a week she will be sure to reach that goal by the end of her summer vacation.

My biggest concern and problem area has always been my abs. I have had this issue since I gave birth to my daughter. My abs are really really out of shape. I have lots belly fat and I hate it. I have stronger ab muscles but I still have a lot of belly fat to shed from them.

I know that it has alot to do with my diet and not my physical activity. I have lost lots of belly fat but still have a long ways to go to get the abs I desire to have. So today I ran across a book at Target that talked about belly fat. I think it is called the belly fat diet.

I couldn't put it down. I didn't buy it but I read enough to know what I needed to do. Belly fat according to the book has a lot to do with the amount of sugar and carbs you eat. They recommend you eat no more than 15 grams of sugar a day and 6 servings of carbs.

I am eating wayyyyy more than that which explains my never ending battle with the stubborn belly bulge. I am going to try out this method and post my results after one week. They say I will lose 4-9 lbs per week following these strict numbers.

They determine the carb servings by the grams. For example: 5 to 20 grams is 1 serving, 21 to 40 grams is 2 servings, 41 to 60 grams is 3 servings. Anything under 5 grams does not count.

So I began to read the labels of some of my favorite foods I eat and realized I eat way too much sugar and carbs. Although they are healthy carbs I still eat too many. So I will restructure my diet this week and see what happens.

Let me know what you think. :0)

Friday, June 17, 2011

Putting in work

Yesterday I had an amazing workout. I went to workout at the gym in my old apartments. My mom still lives there so I have the key and use the facility when I want.

This is what I did:
20 min stairmaster
circuit training (using resistance bands I worked my back, chest and glutes)
Abs (plank, side planks, mountain climbers and oblique twists)
15 min Elliptical (intervals)
35 minutes on the treadmill (I walked for 10 minutes at a 15% incline, 10 min at 10% incline backwards, did sprints for 10 minutes and then cooled down)

I love having the time and energy to workout like this. I look forward to doing more of these workouts.

Thursday, June 16, 2011

Suffering through headaches

It has been extremely hot the last couple of days. Today it reached a staggering 106 degrees. It was hot enough to take my breath away and give me a really bad headache. My headache started yesterday but it was only 97 degrees.

I think this is why I am getting these headaches. I am trying to stay well hydrated but something is going on and I don't like it.

Monday, I forgot what workout I did.

Tuesday, I did not workout because I had a very very bad headache. I did do some walking outside in the heat while at work. Phew it was a hard day.

Wednesday, I did 30 minutes of sprints and interval training on the treadmill.

This is what I ate today:
Breakfast: 2 mini (palm size) pancakes topped with 1 tsp PB, sliced strawberries and bananas
I made this batter from rolled oats, brown rice farina, flaxseed, cinnamon, whole wheat flour, baking soda, baking powder, applesauce and water.
Lunch (postwork): brown rice w/ lentils and salsa
Snack: lentil wrap, tiny bite of a mexican cookie
Dinner: salad w/ lemon juice, 1 cup of split pea soup, 1 brownie, 1 cup of coffee (at Sweet Tomatoes)
Snack: 1 corn tortilla w/ avocado and salsa
Lots and lots of water all day.

While at the gym today I met this nice guy who is a personal trainer. He is also into holistic remedies and nutrition. He is not vegan but he was very helpful with some of the information he gave me.

His friend (roommate) is also a trainer and specializes in kick boxing, which I LOVE! He gave me his number and said anytime I am at the gym and he is there he will workout with me.

We talked about me reaching my goals and he said he knows I can do it. He was excited to know I have lost a total of 70 lbs so far. He too has lost a large amount of weight and healed his body of arthritis, high blood pressure and diabetes.

I have been thinking a lot about my goals. I am very determined to learn all that I can and make the changes needed in order to achieve them. My challenge has been learning how to be on a plant based diet and have enough energy to be athletic, lose weight and gain muscle.

I don't personally know any people that live this lifestyle so I decided to order a book called "Vegan Bodybuilding and Fitness" by Robert Cheeke. He is a bodybuilder and lives off of a plant based diet. I figure he can help shed some light in these dark areas for me.

I am excited to start reading and take my body to the next level. I have been learning and understanding a lot more about fitness and nutrition lately. Things are really sinking into my head and I am happy to apply this way of thinking to my life.

I have shared my beliefs about visualization and I just read the science behind it. It actually does work. They say that visualizing something in your brain sends signals to your muscles, which can actually have the same effect as physically working the muscle.

I know visualization played a HUGE role in my success of running the marathon. So I know it will help me in further transforming my body and life. Stay tuned because it's about to get really good. :)

My two little projects

My daughter's summer break officially started last friday. She has set a goal to shed some unwanted pounds over her summer vacation. Her little friend also wants to accomplish the same goal. I have taken on the task of helping them both fulfill this goal.

Although I know they do both need to lose a little bit of weight. I didn't want them to only focus on the superficial part of this journey. I sat down and talked to them about being healthy and how this weight loss with benefit them.

I am also teaching them how to visualize their success, read labels, log their food and activity, and make healthier food choices.

The plan is to have my daughters friend come over three days a week and spend the night so she can eat healthy and exercise with us. This week was our first workout session and they did wonderful.

Let me just say that they are extremely exhausted. They have put themselves to slept the last two nights by 11pm. This is unusual during summer break.

Tuesday night I took them to the gym and they ran on the treadmill for 20 min. I had them do a warm up, sprints and interval training. Then they did planks and other ab exercises. After a nice stretch they did 10 laps in the pool and then had fun playing in the water for about 1 hr.

This morning (Wednesday) they hit the gym again. They were very sore so I didn't make it so hard for them. They still worked out harder than they are used too but not as hard as yesterday. They did the stationary bike for 20 minutes at level 3 and the elliptical for 15 minutes. Then later in the evening they went swimming again for 1 1/2 hrs.

They are currently knocked out in bed. :)

I am so happy to be able to help them achieve their goals this summer. I have encouraged them to blog their journey so I will set up a link once they get it started. :)

Friday, June 10, 2011

Last weeks activities

I have managed to workout everyday this week except for Thursday. I was extremely tired and took a long nap. My body has been very sore so I thought it was a good idea to give it a break.

Here is what I have done so far this week:

Monday: Power 90 Legs

Tuesday: Power 90 Back and Biceps (15 lb weights)

Wednesday: Insanity Cardio Core and Balance (35 min)/ Zumba (35 min)

Thursday: Rest day

Friday: 15 min treadmill (1 mile run w/ incline), 5 min stairmaster, 3 sets of mountain climbers 25 reps, 1 set of incline pushups 20 reps, 3 sets of leg lifts for my bootie :), 1 set of obliques

Saturday: Bicep curls and tricep extensions using resistance bands (3 sets of 25 reps), abs

Sunday: Supreme 90 Ultimate Ball DVD (lots of core and ab work)



Since it has been really hot lately I have not been in the mood to cook or eat hot food. I have been eating a lot of wraps lately. I made one in whole wheat lavash bread w/ tomato basil hummus, roasted eggplant, roasted red peppers, fresh spinach, salsa, and broccoli slaw. It was super yummy.

I plan on stocking up on lots of salad fixings and fruit. That is what I refer to eat when it is hot outside.

Sunday, June 5, 2011

Not much time

I find it really hard to log my food on here but I have to stay accountable and log it some how so I will start a notebook. I have to look at a daily journal of my food so I am aware of what I am doing.

I don't have lots of extra time right now and the time I do have I am either cleaning, spending time with my daughter or relaxing. I don't log in much to the computer. I don't remember everything I eat but I do remember my workouts so I will still log them here.

I still like to log my activity and thoughts on this blog because it is a good motivation for me. I like to see how much I have grown and changed over the last couple of years.

Here is my activity:
Thursday- Insanity Max Cardio Recovery
Friday- Nothing. I was not feeling well so I just took it easy after work and let my body recover.
Saturday- Supreme 90 DVD Arms and shoulder. This is a strength training workout that requires a stability ball and dumbells. I used 15 and 10 lb weights. This DVD also includes abs.

I have noticed that the Insanity DVD's really take a toll on my knees, particularly my right knee. So I am not doing them everyday. I do them on my days off and work on strength training the other days. I am working both programs the best I can.

I have noticed my arms are sculpting up pretty nice and my legs are getting lots of new mucle. I am excited to see how this works out for me. I know that 80% of my results will come from clean eating though and I must admit I haven't been sticking to it very well.

I don't eat bad I just eat too much. I have been really hungry and thirsty lately. It might be from the lean muscle I am gaining. Not sure but I have recruited some help with my diet. I will fill you in later.

Wednesday, June 1, 2011

Working it out

Monday, our office was closed for the holiday so I had the day off. Yay! I invited my BFF and her 2 kids over for lunch. I made mini sliders, mac n cheese, pasta salad and tater tots. For dessert I made chocolate pudding with fresh sliced strawberries.

I spent a majority of the moring cleaning up preparing for our company to come over so I didn't have time for a full workout. I did do a small circuit but it really got my blood pumping and my sweat dripping.

Here is what I did:

3 sets of bicep curls (12 reps, 20 lb weights)
3 sets of tricep extensions (12 reps, 20 lbs)
3 sets of push ups (20 reps)
3 sets of weighted squats (25 reps, 20 lbs)
abs

Then after lunch we went to an outdoor mall to enjoy the nice weather. I walked about 2 miles.

Tuesday, I didn't workout. I wasn't feeling energetic. I was very tired from the heat and work I did during the day. I had to check our vacant apartments which required me to climb stairs and it was kind of hot outside. I was so thirsty I could hardly swallow. I drank 2 large bottles of water when I got back to the office.

Wednesday, I did my Insanity Max Cardio Conditioning DVD and Cardio Abs. Oh how I love working my abs with this DVD. I almost hurt my knee really bad during the cardio part of the DVD but thank God I didn't. I felt my knee pop a little and I got scared so I made an effort to take it slow with the jumps.

What I ate today:
Breakfast: large bowl of watermelon, 1 corn tortilla with two meatless meatballs and spinach
Post workout: 1/4 c black beans, 4 meatless meatballs (at my MIL house, that is the healthiest thing she had in the kitchen)
Lunch: Veggie lasagna
soy ice cream cone (220 calories)
Dinner: Ceasar salad w/ asparagus and a few baked tortilla strips, 1/2 cup brown rice

I made an awesome Ceasar salad dressing today. My daughter loves Ceasar salad and we thought we would never eat it again since the dressing contains so many non vegan ingredients. The scary thing is that many people love Ceasar salad and the dressing is extremely unhealthy it is one of the most fattening and unhealthy salads.

So making a delicious homemade version today really made us happy. My daughter almost started crying. I got the recipe from a Vegan cookbook I bought but altered some of the ingredients to make it healthier. I substitued the olive oil for oil free veggie broth.

Traditional Ceasar dressing contains 1240.8 calories, 2533.3 mg of sodium and only 2.82 g of protein in one cup. The healthier cleaner vegan version I made today has approximately 202.50 calories, 1065 mg of sodium and 22.5 g of protein in 2 CUPS.

You might think that means it is not that tastey but my daughter proved that wrong while she ate two large helpings of Ceasar salad for dinner. I have to say that I was proud to feed her this healthier version of her favorite salad. I was super happy.

Learning to love myself

I felt the need to elaborate a little on a comment I made on my last post. I stated that it made me sad how woman are so critical of themselves and other women.

I agree that we must be a little critical of ourselves so that we don't become complacent when we have goals and want to achieve more in life. The problem is when we only focus on the superficial part of ourselves.

Many of us build up our lives and develop our self esteem or sense of worth on a superficial level. We are only caught up in the illusion of what we think we are. We only see the outward appearance of things and that can be devastating to a woman's self esteem.

Society paints a picture of beauty being an ideal body type and flawless skin. Many of us struggle trying to live up to this standard of beauty. Many women and young girls are dying from eating disorders and deadly addictions due to the pressures of the world.

We have gotten so far away from the essence of our Being. We have become so detached from the reality of who we are and who we were created to be. Women are often portrayed as the weaker vessel. We are even degraded and disrespected by the media.

Not only does the outside world take a stab at us but our family lives often do as well. I can remember being a little girl and feeling self conscious because I was called gordies (little fat one). I was not a skinny little girl. I was also teased at school because I had a large chest. I was already a C cup in 6th grade.

I also remember thinking I wasn't worthy of love when my dad and mom neglected me. Then my husband committed adultery and that just did me in. I was reduced to a small pile of crap on the floor. I was not secure or confident in myself and full of fear.

I felt weak and helpless as my life began to spin out of control. How could I stand up and continue to live when everything I had defined myself by was stripped away little by little?

I struggled to gain my self esteem back by fixing everything external but time and time again I failed. I was still left feeling empty and lost inside.

This feeling of emptiness and pain is what caused me to reach 245lbs. As I continued to bury my emotions with food I didn't even recognized myself anymore. I was disappointed in what I had allowed myself to become and I didn't want to feel helpless anymore......

And so my journey began.

I began to truly understand who I was at the depth of my being. I wasn't just this external shell that changed with age and seasons. I was a limitless spirit. I was a strong, powerful and beautiful woman that deserve to be loved. I yearned to be loved.......I yearned to LOVE MYSELF.

I didn't learn to love and accept myself until I started to learn who I was beneath the layers of fear, pain and rejection. I realized I wasn't what everyone wanted me to be. I was what GOD created me to be and that was worth loving, respecting and reverencing.

This is why I made the comment I made because I see the other side of superficial expectations. I had them and they left me empty.

Does that mean I don't want to fix the external? Of course not. I want to achieve the strong sculpted body I envision myself to have.....BUT...I know I am more than that body. The achievement of reaching that goal is only a manifestation of an internal discipline.

It says to me "you have conquered your mind"...... "you have defeated the mindless jumble that torments your thoughts". You have overcome.

Eating healthy, making time for exercise, meditating, allowing my spirit to express itself and getting adequate sleep is how I chose to reverence this TEMPLE God has given me.

I often feel women are critical of other women for the same reason. They are insecure of themselves and so they reflect those insecurities on others by pointing out their "imperfections". This criticism is often caused by jealousy and envy which is a manifestation of fear and low self esteem.

Once again if we realized who we were at the core of our being we wouldn't see others imperfections. We would be confident in our true self and only see perfection. What God makes is perfect.

Let us learn to love ourselves. Not just love what we see but love who we truly are beyond the reflection in the mirror.