Saturday, March 29, 2014
Friday, March 28, 2014
Size 10 jeans on and comfy!!
It's Fit Friday! And look; it fits!!!! Lol. Size 10 jeans on and comfy!!
I chatted with my new doctor yesterday about my goals and such, and we agreed that between 128-145 lbs would be a good target weight. Heavier if toned up, would be a-okay with me. I have a petite frame, and am short at 5'4" so I still have a ways to go. Maybe by Christmas 2014 (wishful thinking) That's a bit over 30lbs to still lose. If I keep losing on the same pace I have, I'd hit this in roughly 7.5 months. Maybe sooner if I can increase the lbs lost per month. We shall see. I'm not in a hurry, as I know I WILL get there eventually, and before I roll through another year.
I chatted with my new doctor yesterday about my goals and such, and we agreed that between 128-145 lbs would be a good target weight. Heavier if toned up, would be a-okay with me. I have a petite frame, and am short at 5'4" so I still have a ways to go. Maybe by Christmas 2014 (wishful thinking) That's a bit over 30lbs to still lose. If I keep losing on the same pace I have, I'd hit this in roughly 7.5 months. Maybe sooner if I can increase the lbs lost per month. We shall see. I'm not in a hurry, as I know I WILL get there eventually, and before I roll through another year.
Wednesday, March 26, 2014
My Fitness Pal has a recipe import feature!!
Seriously cool feature on MFP (myfitnesspal.com) that I just discovered!
I am making a new meal (Chicken Tikka Masala crockpot) for dinner tonight. http://www.tablefortwoblog.com/chicken-tikka-masala-crockpot/#.UqigJcRDuM0
Was getting ready to build the whole thing into MFP, and I stumbled on to the "recipes" tab under "food". I pasted in the url link and MFP pulled all the info out. I made some minor adjustments to the ingredients listed and DONE. Calculated out the calories and all the other bits of useful data per serving. It was seriously the easiest new home cooked meal entry I've done to date. Love that feature and I'm going to use it a ton now.
Here's the direct link:
http://www.myfitnesspal.com/recipe/box
I am making a new meal (Chicken Tikka Masala crockpot) for dinner tonight. http://www.tablefortwoblog.com/chicken-tikka-masala-crockpot/#.UqigJcRDuM0
Was getting ready to build the whole thing into MFP, and I stumbled on to the "recipes" tab under "food". I pasted in the url link and MFP pulled all the info out. I made some minor adjustments to the ingredients listed and DONE. Calculated out the calories and all the other bits of useful data per serving. It was seriously the easiest new home cooked meal entry I've done to date. Love that feature and I'm going to use it a ton now.
Here's the direct link:
http://www.myfitnesspal.com/recipe/box
Tuesday, March 25, 2014
Excuses NOT allowed!
"I can't workout when when my toddler is awake" will no longer be accepted as an excuse!! Look at my adorable workout partner.
 |
| Arms Out |
 |
| Arms up; STRETCH |
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| Downward Dog |
Is there a magic food that will help boost your metabolism?
Is there a magic food that will help boost your metabolism?
The best ways to boost your metabolism is exercise. Muscle mass burns more calories than fat. Muscle mass tends to decrease with age and metabolism follows, as much as 2-8% a decade! That's why they recommend strength training as we age to maintain lean muscle. When exercising its also important to hydrate. Dehydration can slow your metabolism so in turn hydrating with something like coconut water can technically provide a temporary increase in your metabolism although no foods or drinks are known to permanently increase your metabolism. If they say they do, check the claim, it's not backed by the FDA and may be a ploy to get you to buy something, they are tricky like that. Technically your metabolism gets a slight boost when eating or drinking just to digest. A healthy metabolism is sustained with adequate calories (and not too few) that a healthy diet provides.
Now you know!
The best ways to boost your metabolism is exercise. Muscle mass burns more calories than fat. Muscle mass tends to decrease with age and metabolism follows, as much as 2-8% a decade! That's why they recommend strength training as we age to maintain lean muscle. When exercising its also important to hydrate. Dehydration can slow your metabolism so in turn hydrating with something like coconut water can technically provide a temporary increase in your metabolism although no foods or drinks are known to permanently increase your metabolism. If they say they do, check the claim, it's not backed by the FDA and may be a ploy to get you to buy something, they are tricky like that. Technically your metabolism gets a slight boost when eating or drinking just to digest. A healthy metabolism is sustained with adequate calories (and not too few) that a healthy diet provides.
Now you know!
Monday, March 24, 2014
Cheated. It wasn't worth it.
Cheated. It wasn't worth it.
I was craving chocolate cream pie. I haven't had any in years. Couldn't shake the craving. My husband, upon MY request, purchased a frozen Marie Calendar Chocolate Mousse Pie for us to enjoy.
When I saw the calories per slice I winced. 560! But surely one slice would be okay. Even part of one slice. If only to satisfy my craving. I've been good. My calorie intake was ready. Even with one slice I'd be under calorie goal for the day.
We had some pie. It was very rich. It didn't really taste that great. Okay, ate some and tossed the rest.
Lesson learned. Craving curbed. Back to being good
Then this morning hit. As did my upset stomach. So sick. The cramps. The pain. The frequency of running back to the restroom. And the inability to work out today!!!!
SO NOT WORTH IT!!!
Apparently I can't eat things like this anymore. I've made such significant changes to my daily diet that rich foods such as this now do me in.
This is a cautionary tale about cheats.
Just don't do it. I know I won't ever again.
Follow me on my Facebook page: fb.com/UnderConstructionWithBwarsh
Join my Ladies MFP Facebook group: https://www.facebook.com/groups/MyFitnessPalLadies.
I was craving chocolate cream pie. I haven't had any in years. Couldn't shake the craving. My husband, upon MY request, purchased a frozen Marie Calendar Chocolate Mousse Pie for us to enjoy.
When I saw the calories per slice I winced. 560! But surely one slice would be okay. Even part of one slice. If only to satisfy my craving. I've been good. My calorie intake was ready. Even with one slice I'd be under calorie goal for the day.
We had some pie. It was very rich. It didn't really taste that great. Okay, ate some and tossed the rest.
Lesson learned. Craving curbed. Back to being good
Then this morning hit. As did my upset stomach. So sick. The cramps. The pain. The frequency of running back to the restroom. And the inability to work out today!!!!
SO NOT WORTH IT!!!
Apparently I can't eat things like this anymore. I've made such significant changes to my daily diet that rich foods such as this now do me in.
This is a cautionary tale about cheats.
Just don't do it. I know I won't ever again.
Follow me on my Facebook page: fb.com/UnderConstructionWithBwarsh
Join my Ladies MFP Facebook group: https://www.facebook.com/groups/MyFitnessPalLadies.
Sunday, March 23, 2014
Getting smaller and smaller and smaller... and it feels SOOOOO good!
Remember that maroon sweater I wore in my after pic the beginning of the new year? Yeah well it's too big now!!! #happydance
Friday, March 21, 2014
2013 Progress Pics Slideshow
So I put a bunch of progress pics from 2013 in my photobucket account. Thought I'd share them here. For the life of me I can not get them in the correct order, but still thought it would be fun for a look back. Even if they're mixed up!
http://s56.photobucket.com/user/bcham914/slideshow/2013%20Progress%20Pics?sort=4
http://s56.photobucket.com/user/bcham914/slideshow/2013%20Progress%20Pics?sort=4
Thursday, March 13, 2014
How DO you get started anyway???
Getting started with weight loss:
Some tips that helped me when I started all of this was taking it slow and being realistic. I made goals that I could actually hit. And I realized it wasn't going to come off fast. Took me years to gain it after all. On purpose I wanted to lose slow. It is the best way to lose it and keep it off. Not a diet, but rather a lifestyle change.
I joined my fitness pal to track what I ate and how I moved, or rather, didn't move. If I drank wine, I logged it. Eye opening as it was. (6 oz of table red wine is approximately 150 calories) I started walking; parked further away, climbed stairs vs taking elevators... that sort of thing. MAJOR baby steps. I learned to eat better. Not less, initially, just better. Subway vs. McDonald's. Made better choices.
I blogged about it a while ago when I had many friends ask how I did it... you're welcome to read my blog too. It's more pics then text so it's easy to read through.
http://bwarsh.blogspot.com/2013/05/how-i-went-from-288-lbs-to-213-still.html
Some things you can do right now:
Start a food diary. I keep mine on http://www.myfitnesspal.com If you join, you can "friend" me (bwarsh73) and then get access to my diary to see what kinds of foods I'm eating now as well as seeing what I was eating way back when I started in Sept 2012. I promise you I don't go hungry ever and I get to eat pretty much whatever I want.
Get a pedometer. See how many steps you get on average now. Then step it up! Shoot for 10,000 steps a day. That's roughly 5 miles. It's actually much easier to hit then you'd think.
Any pedometer is great. It's about finding the right one for you and your wallet.
This is a good beginner pedometer around $20. Omron HJ325 Alvita Ultimate Pedometer, Blue You can just toss it in your pocket, no specific placement needed.
I now use a fitbit flex 2, (find me and friend me on fitbit: https://www.fitbit.com/user/26GVX3) and it's pretty awesome, and they can start just under $60. It's easy to wear, tracks a bunch of useful things, and syncs automatically to my fitness pal, which is really nice.
Drink more water. Seriously. Water is the best stuff ever! To start, get the minimum of 8 cups a day. That's roughly 64oz. Presently I'm drinking half my body weight in ounces a day, so I'm at around 82oz. a day. If you were 200 lbs, 1/2 your body weight in ounces would be 100 ounces a day. Work up to whatever your 1/2 body weight amount is.
Just start with these!
I do an accountability assignment each day now with my group. We all check in and share our assignments. Keeps us in check. If that's something you'd like to be a part of eventually, just let me know.
The schedule I use is this:
Motivation Monday - I share a motivational quote with the group every Monday. in my group others comment and/or share their own quotes.
Tasty Tuesday - We all try a new recipe or new to us food like Quinoa in place of rice.
Weigh In Wednesday - up or down, we share how the week went. If we're up 1 lb, or down 2 lbs... we share.
Thirsty Thursday - if we sucked the other days of the week, we try to at least have 1 day to get our drinking on! If you weigh 200 lbs, drink 100 oz of water; half your body weight in ounces is the goal here.
Fit Friday - we share what fitness activity we did that day... hitting your step goals... did a new cardio program, whatever.
Success Saturday- BRAG on how you did during the week. Share your successes...
Soothing Sunday - otherwise known as REST DAY. Yes, no matter how much you want to keep go go going, you do need a break and so do your muscles. Relax!
I'm an open book and I'm happy to share. Ask any questions.
It will take 30 days to become a new habit. Just keep going!!!
HELPFUL LINKS:
Follow me on my Facebook page: fb.com/UnderConstructionWithBwarsh
Join my Ladies MFP Facebook group: https://www.facebook.com/groups/MyFitnessPalLadies.
Want to track your food and exercise? Check out MY FITNESS PAL! It's free and it's fabulous! http://www.myfitnesspal.com/
Walking Calculator Steps to Miles: http://walking.about.com/library/cal/uccalc1.htm and http://walking.about.com/library/cal/uccalc3.htm
The Calorie Burn Calculator: http://www.healthstatus.com/calculate/cbc#?1#?1#WebrootPlugIn#?1#?1#PhreshPhish#?1#?1#agtpwd
I joined my fitness pal to track what I ate and how I moved, or rather, didn't move. If I drank wine, I logged it. Eye opening as it was. (6 oz of table red wine is approximately 150 calories) I started walking; parked further away, climbed stairs vs taking elevators... that sort of thing. MAJOR baby steps. I learned to eat better. Not less, initially, just better. Subway vs. McDonald's. Made better choices.
I blogged about it a while ago when I had many friends ask how I did it... you're welcome to read my blog too. It's more pics then text so it's easy to read through.
http://bwarsh.blogspot.com/2013/05/how-i-went-from-288-lbs-to-213-still.html
Some things you can do right now:
Start a food diary. I keep mine on http://www.myfitnesspal.com If you join, you can "friend" me (bwarsh73) and then get access to my diary to see what kinds of foods I'm eating now as well as seeing what I was eating way back when I started in Sept 2012. I promise you I don't go hungry ever and I get to eat pretty much whatever I want.
Get a pedometer. See how many steps you get on average now. Then step it up! Shoot for 10,000 steps a day. That's roughly 5 miles. It's actually much easier to hit then you'd think.
Any pedometer is great. It's about finding the right one for you and your wallet.
This is a good beginner pedometer around $20. Omron HJ325 Alvita Ultimate Pedometer, Blue You can just toss it in your pocket, no specific placement needed.
I now use a fitbit flex 2, (find me and friend me on fitbit: https://www.fitbit.com/user/26GVX3) and it's pretty awesome, and they can start just under $60. It's easy to wear, tracks a bunch of useful things, and syncs automatically to my fitness pal, which is really nice.
Drink more water. Seriously. Water is the best stuff ever! To start, get the minimum of 8 cups a day. That's roughly 64oz. Presently I'm drinking half my body weight in ounces a day, so I'm at around 82oz. a day. If you were 200 lbs, 1/2 your body weight in ounces would be 100 ounces a day. Work up to whatever your 1/2 body weight amount is.
Just start with these!
I do an accountability assignment each day now with my group. We all check in and share our assignments. Keeps us in check. If that's something you'd like to be a part of eventually, just let me know.
The schedule I use is this:
Motivation Monday - I share a motivational quote with the group every Monday. in my group others comment and/or share their own quotes.
Tasty Tuesday - We all try a new recipe or new to us food like Quinoa in place of rice.
Weigh In Wednesday - up or down, we share how the week went. If we're up 1 lb, or down 2 lbs... we share.
Thirsty Thursday - if we sucked the other days of the week, we try to at least have 1 day to get our drinking on! If you weigh 200 lbs, drink 100 oz of water; half your body weight in ounces is the goal here.
Fit Friday - we share what fitness activity we did that day... hitting your step goals... did a new cardio program, whatever.
Success Saturday- BRAG on how you did during the week. Share your successes...
Soothing Sunday - otherwise known as REST DAY. Yes, no matter how much you want to keep go go going, you do need a break and so do your muscles. Relax!
I'm an open book and I'm happy to share. Ask any questions.
It will take 30 days to become a new habit. Just keep going!!!
HELPFUL LINKS:
Follow me on my Facebook page: fb.com/UnderConstructionWithBwarsh
Join my Ladies MFP Facebook group: https://www.facebook.com/groups/MyFitnessPalLadies.
Want to track your food and exercise? Check out MY FITNESS PAL! It's free and it's fabulous! http://www.myfitnesspal.com/
Walking Calculator Steps to Miles: http://walking.about.com/library/cal/uccalc1.htm and http://walking.about.com/library/cal/uccalc3.htm
- These are great if your pedometer shows you your mileage. Approximately 2000 steps = 1 mile.
- Want to be more exact, this link figures out how many steps to a mile based on your actual height! http://walking.about.com/od/pedometer1/a/steps-per-mile.htm
The Calorie Burn Calculator: http://www.healthstatus.com/calculate/cbc#?1#?1#WebrootPlugIn#?1#?1#PhreshPhish#?1#?1#agtpwd
- This one allows you to choose the activity (pretty extensive list actually), enter the length of time and your weight and it calculates out how many calories you burned.
Zumba Calorie Burning link: http://caloriesburnedhq.com/zumba-calories-burned/
- Doing Zumba whether in a class or on a gaming system, this site will calculate your burn.
Follow me on my Facebook page: fb.com/UnderConstructionWithBwarsh
Join my Ladies MFP Facebook group: https://www.facebook.com/groups/MyFitnessPalLadies.
Join my Ladies MFP Facebook group: https://www.facebook.com/groups/MyFitnessPalLadies.
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