It happens — you miss a few workouts and you feel like you've fallen off the weight-loss wagon. It's tempting to mentally slap yourself around, right? (Or head for the fridge.) Before you start, I want to remind you of something: Being hard on yourself is the Old You.
The New You knows how to deal with setbacks and get back on the wagon. And after all, there are no mistakes, just learning experiences. Weight loss is a process — it takes time. You will encounter small failures — everyone does — but every pound you gain can be lost.
And if you miss a workout, it's not the end of the world! Get to the gym the next day and continue to focus on your short-term goals. Just because you made bad choices today doesn't mean you can't start over tomorrow. New day? New beginning. And don't you forget it!
Saturday, June 27, 2009
Laura
I forgot to weigh in yesterday but as of today I stayed the same. This is a bit of a shock seeing as I've been a little out of control lately. Good news is Kristen comes tomorrow and she gets me to the gym and helps me eat better. I can't wait!
Friday, June 26, 2009
Tiffs loss
I lost one pound this week and am still working out almost everyday which seems to be helping with the inches as well!
Bethany's
I wasn't able to go and weigh in at Weight Watchers tonight so I'm not sure how much I lost...well hopefully lost this week. I guess I'll find out next week. Good luck to everyone else though! :D
Tuesday, June 23, 2009
One Size Doesn't Fit All
Ever try to squeeze your feet into shoes that are one size too small just because you love the style? Doesn't work, does it? Well, maybe you can cram your feet into those shoes for the sake of a special evening, but you can't wear them all the time. They're just too uncomfortable!
Starving yourself with the goal of creating a physique that's contrary to your natural body type is a similar thing. You might get there for a month or two, but eventually your body will rebel. Ultimately, there are three basic body types. It's important to understand your shape and know what you can and can't expect. Which one best describes you?
The apple shape People with apple shapes tend to store fat in their upper bodies, so if an apple is carrying extra weight, it's usually around the belly. Apples have evolved to store fat in this way to adapt to long periods of famine. Fat stored in the upper body can lead to heart disease, so it is important for apples to be health conscious.
The pear shape Pears hold the majority of their fat in the lower body: hips, buttocks, saddlebags. Pears are mostly women. This shape has evolved because fat stored in these areas aids in fertility and breast-feeding. This type of fat is not as much of a health risk as abdominal fat, but it is harder to lose.
The proportioned shape Lucky proportionates have fat cells distributed equally throughout their entire body. When they gain weight, they gain it everywhere. When they lose weight, it comes off evenly.
Starving yourself with the goal of creating a physique that's contrary to your natural body type is a similar thing. You might get there for a month or two, but eventually your body will rebel. Ultimately, there are three basic body types. It's important to understand your shape and know what you can and can't expect. Which one best describes you?
The apple shape People with apple shapes tend to store fat in their upper bodies, so if an apple is carrying extra weight, it's usually around the belly. Apples have evolved to store fat in this way to adapt to long periods of famine. Fat stored in the upper body can lead to heart disease, so it is important for apples to be health conscious.
The pear shape Pears hold the majority of their fat in the lower body: hips, buttocks, saddlebags. Pears are mostly women. This shape has evolved because fat stored in these areas aids in fertility and breast-feeding. This type of fat is not as much of a health risk as abdominal fat, but it is harder to lose.
The proportioned shape Lucky proportionates have fat cells distributed equally throughout their entire body. When they gain weight, they gain it everywhere. When they lose weight, it comes off evenly.
Friday, June 19, 2009
Tiff weigh in
I stayed the same as last week, BUT I have exercised everyday this week and I feel great!
Wednesday, June 17, 2009
Sunday, June 14, 2009
How to Take Off Those Last 10 Pounds
You know what I like to call those last 10 or 15 pounds that won't come off no matter what you do? Vanity pounds.
The term describes our desire to lose weight that, as far as our bodies are concerned, actually feels healthy. Today's society pressures us to want to look a certain way, so for aesthetic reasons we try to be thinner than our bodies want us to be. Personally, I have gained and lost the same 8 vanity pounds more times than I care to admit.
Losing your first 50 pounds might have been tough, but believe me, dropping those final few stubborn pounds is a whole different challenge. The body struggles to hold on to that last bit of fat for survival purposes.
Now, don't get me wrong — you can lose the weight if you want to, but it will require you to muster a tremendous amount of restraint and willpower. If you're really up for it, do the following for 30 days:
1. Cut your sodium to 1,000 mg a day.
2. Drink at least 80 ounces of water daily.
3. Cut out processed foods.
4. Abstain from alcohol.
5. Train at 85 percent of your MHR (maximum heart rate) for 1 hour 5 times a week.
You can do a lot in 30 days — in fact, I can pretty much guarantee you will lose at least 5 pounds. And you'll feel like a rock star!
The term describes our desire to lose weight that, as far as our bodies are concerned, actually feels healthy. Today's society pressures us to want to look a certain way, so for aesthetic reasons we try to be thinner than our bodies want us to be. Personally, I have gained and lost the same 8 vanity pounds more times than I care to admit.
Losing your first 50 pounds might have been tough, but believe me, dropping those final few stubborn pounds is a whole different challenge. The body struggles to hold on to that last bit of fat for survival purposes.
Now, don't get me wrong — you can lose the weight if you want to, but it will require you to muster a tremendous amount of restraint and willpower. If you're really up for it, do the following for 30 days:
1. Cut your sodium to 1,000 mg a day.
2. Drink at least 80 ounces of water daily.
3. Cut out processed foods.
4. Abstain from alcohol.
5. Train at 85 percent of your MHR (maximum heart rate) for 1 hour 5 times a week.
You can do a lot in 30 days — in fact, I can pretty much guarantee you will lose at least 5 pounds. And you'll feel like a rock star!
Saturday, June 13, 2009
Friday, June 12, 2009
Thursday, June 11, 2009
Get a Leg Up on Summer With These Moves!
Summer is around the corner, and it's just about time for shorts and skirts. Aren't you tired of covering up your legs with baggy pants and toe-skimming skirts? Of course you are — it's hot under all those clothes! To gain the confidence to flaunt a fabulous pair of gams, you need to learn about your leg muscles and which exercises effectively target them. Let's take a good look at the upper and lower legs:
Upper Legs
The two main muscle groups of your upper legs are the hamstrings and quadriceps.
*The hamstrings, located on the backs of your thighs, are responsible for knee flexion. Knee flexion is the movement that brings your heel back up toward your buttock.
*The quadriceps are the muscles on the front of your thighs. Their main function is knee extension, the movement that straightens the legs.
Lower Legs
The two major muscle groups in your lower legs are the calf muscles, which include the gastrocnemius and soleus muscles, and the dorsiflexors.
*The gastrocnemius and soleus muscles are located on the back of your lower legs. They are involved in plantar flexion, which allows us to extend our ankles and point our toes.
*The dorsiflexors are located on the front of your lower legs and are primarily used for dorsiflexion, in which your bring your toes up toward your shins.
Upper Legs
The two main muscle groups of your upper legs are the hamstrings and quadriceps.
*The hamstrings, located on the backs of your thighs, are responsible for knee flexion. Knee flexion is the movement that brings your heel back up toward your buttock.
*The quadriceps are the muscles on the front of your thighs. Their main function is knee extension, the movement that straightens the legs.
Lower Legs
The two major muscle groups in your lower legs are the calf muscles, which include the gastrocnemius and soleus muscles, and the dorsiflexors.
*The gastrocnemius and soleus muscles are located on the back of your lower legs. They are involved in plantar flexion, which allows us to extend our ankles and point our toes.
*The dorsiflexors are located on the front of your lower legs and are primarily used for dorsiflexion, in which your bring your toes up toward your shins.
Tuesday, June 9, 2009
Get Intense
Ever notice the color-coded exercise "zones" listed on cardio machines? There's a "fat burning" zone, an "endurance training" zone, and so forth. The colors look nice, but how many times have you chosen the "fat burning" zone and watched as your fat stayed put? That's because fat-burning programs keep you at a lower intensity level, when to lose weight you really need to burn big calories. That only happens when you exercise at a higher-intensity level.
Let's look at the math. In a half hour of low-intensity exercise, you might burn 100 calories. Of those 100 calories, roughly 80 percent will be fat calories, meaning that you've burned 80 fat calories. In a half hour of high-intensity exercise, you might burn 300 calories. Of those 300 calories, roughly 33 percent will be fat calories, meaning that you've burned around 100 fat calories.
Get it? Even though the percentage of fat calories burned is higher during a low-intensity workout, you're burning so many more total calories during a high-intensity workout that, percentages aside, you are still burning more fat calories — not to mention the 200 additional carb calories.
Let's look at the math. In a half hour of low-intensity exercise, you might burn 100 calories. Of those 100 calories, roughly 80 percent will be fat calories, meaning that you've burned 80 fat calories. In a half hour of high-intensity exercise, you might burn 300 calories. Of those 300 calories, roughly 33 percent will be fat calories, meaning that you've burned around 100 fat calories.
Get it? Even though the percentage of fat calories burned is higher during a low-intensity workout, you're burning so many more total calories during a high-intensity workout that, percentages aside, you are still burning more fat calories — not to mention the 200 additional carb calories.
Monday, June 8, 2009
The Sumo Squat
Have you ever seen a sumo match? These wrestlers may look funny (and flabby), but they're actually powerhouses of strength and balance. In the beginning of a match, the two opponents face off while performing a special type of squat in slow motion. Lifting one leg while leaning to the side, the wrestler uses his full weight and power to strike the mat. After repeating this move with the other leg, the wrestler then sinks down into a deep, wide-legged squat.
You'll probably never have to intimidate a competitor in the ring, but doing this sumo-inspired exercise will strengthen your inner and outer thighs. Best of all, there's no loincloth required!
Sumo Squat
Stand with your feet as wide apart as possible while pointing your toes outward.
Lower your body until your thighs are parallel to the floor.
Hold for a beat, exhale, then press back up to starting position. Repeat.
Keep your shoulders directly over your hips at all times. For best results, don't lean forward or let your knees extend beyond your toes. Keep your abs drawn in and don't arch your back.
You'll probably never have to intimidate a competitor in the ring, but doing this sumo-inspired exercise will strengthen your inner and outer thighs. Best of all, there's no loincloth required!
Sumo Squat
Stand with your feet as wide apart as possible while pointing your toes outward.
Lower your body until your thighs are parallel to the floor.
Hold for a beat, exhale, then press back up to starting position. Repeat.
Keep your shoulders directly over your hips at all times. For best results, don't lean forward or let your knees extend beyond your toes. Keep your abs drawn in and don't arch your back.
Sunday, June 7, 2009
Jillian Michaels: Eat for Better Health With This Delicious Salmon Dish!
Salmon has a high nutrient profile for a reason. It's full of protein and is a great source of the amino acids you need to build muscle. Plus, it's low in saturated fat and packed with heart-healthy omega-3 fatty acids. It's also a good source of selenium, a mineral that's critical to thyroid function, and vitamin D, which helps preserve muscle.
You can't go wrong with this quick, easy-to-prepare salmon recipe. Not only is it cooked in heart-healthy olive oil, but it's served with a tomato-based salsa rich in lycopene, a powerful cancer-fighting antioxidant. Enjoy this healthy, filling meal any night of the week!
Pan-Seared Salmon With Fennel and Dill Salsa
1 large tomato, chopped
1 cup finely chopped fennel (about 1/2 bulb, stalks trimmed)
2 tablespoons minced red onion
2 tablespoons minced dill
1 tablespoon red-wine vinegar
1/2 teaspoon salt, divided
1 pound salmon fillet, skinned
Freshly ground pepper to taste
2 tablespoons extra-virgin olive oil
Combine tomato, fennel, onion, dill, red-wine vinegar, and 1/4 teaspoon salt in a medium bowl.
Cut salmon into 4 equal portions and sprinkle with the remaining 1/4 teaspoon salt and pepper. Heat oil in a large nonstick pan over high heat until shimmering but not smoking. Cook the salmon, skinned-side up, until golden brown, 3 to 5 minutes. Turn the salmon over and remove the pan from the heat. Allow the salmon to finish cooking off the heat until just cooked through, 3 to 5 minutes more. Serve immediately with the salsa.
Makes 4 servings.
You can't go wrong with this quick, easy-to-prepare salmon recipe. Not only is it cooked in heart-healthy olive oil, but it's served with a tomato-based salsa rich in lycopene, a powerful cancer-fighting antioxidant. Enjoy this healthy, filling meal any night of the week!
Pan-Seared Salmon With Fennel and Dill Salsa
1 large tomato, chopped
1 cup finely chopped fennel (about 1/2 bulb, stalks trimmed)
2 tablespoons minced red onion
2 tablespoons minced dill
1 tablespoon red-wine vinegar
1/2 teaspoon salt, divided
1 pound salmon fillet, skinned
Freshly ground pepper to taste
2 tablespoons extra-virgin olive oil
Combine tomato, fennel, onion, dill, red-wine vinegar, and 1/4 teaspoon salt in a medium bowl.
Cut salmon into 4 equal portions and sprinkle with the remaining 1/4 teaspoon salt and pepper. Heat oil in a large nonstick pan over high heat until shimmering but not smoking. Cook the salmon, skinned-side up, until golden brown, 3 to 5 minutes. Turn the salmon over and remove the pan from the heat. Allow the salmon to finish cooking off the heat until just cooked through, 3 to 5 minutes more. Serve immediately with the salsa.
Makes 4 servings.
Saturday, June 6, 2009
Jillian Michaels: Slow and Steady
I get these emails from the Jillian Michaels website every so often and I know that they really help me out so I thought that I would share them with you all to give everyone more motivation because I think that we all can use it every now and again. I hope you all enjoy! :)
Remember the fable about the tortoise and the hare? The hare got off to a zippy pace and seemed sure to win. But he didn't, did he? The tortoise, while naturally much slower than the hare, kept moving steadily toward the finish line and was able to cross first.
What's the take-home message of this fable? Slow and steady wins the race. To reach your weight-loss goals, you need to switch from the hare's mind-set to that of the tortoise. In other words, you must break the "all or nothing" mentality.
Do you start diets with superhuman resolve — determined to eschew temptation and work out seven days a week — only to fall off the wagon and give up hope?
Such an approach to anything — especially to your health — can be very appealing, even motivating. But I'm telling you right now that overreaching the most dangerous way to set out. Human beings are imperfect. When you do skip a workout or give in to temptation (something we all do), you're more likely to throw in the towel.
So start thinking like a tortoise. Pace yourself. Have a slice of pizza and take a day off now and then, but don't stray too far from the path that will lead you to your goals
Remember the fable about the tortoise and the hare? The hare got off to a zippy pace and seemed sure to win. But he didn't, did he? The tortoise, while naturally much slower than the hare, kept moving steadily toward the finish line and was able to cross first.
What's the take-home message of this fable? Slow and steady wins the race. To reach your weight-loss goals, you need to switch from the hare's mind-set to that of the tortoise. In other words, you must break the "all or nothing" mentality.
Do you start diets with superhuman resolve — determined to eschew temptation and work out seven days a week — only to fall off the wagon and give up hope?
Such an approach to anything — especially to your health — can be very appealing, even motivating. But I'm telling you right now that overreaching the most dangerous way to set out. Human beings are imperfect. When you do skip a workout or give in to temptation (something we all do), you're more likely to throw in the towel.
So start thinking like a tortoise. Pace yourself. Have a slice of pizza and take a day off now and then, but don't stray too far from the path that will lead you to your goals
Friday, June 5, 2009
Tiffs loss
I lost .2 lbs this week, which puts my total loss at 5 lbs. This is the point that I usually start gaining again but not this time! Wish me luck!
Subscribe to:
Posts (Atom)