Wednesday, February 2, 2011
"Dont talk to me until I've had my morning coffee"
First I have to apologize- we had a weekend full of weddings and blizzards and I have not been available to blog....or workout. very bad! By losing 2 days in the gym, I am stepping up the intensity of all my workouts this week. Today, my cardio workout is one hour of zumba...incorporating 5 pound weights in each hand for at least 30 minutes of it.
The worst snow storm that Michigan has seen in the past 70 years is not going to put a damper on my fitness schedule. Today's workout will be in the comfort of my own home.
There is a fabulous zumba music channel on Pandora. So turn up the speakers on your computer and start dancing away!
Afterwards, I am pushing myself through 8 minute abs (video posted below) and a half hour of relaxing yoga.
But today's post is not about my workouts. Today we are going to talk about coffee.
One of my favorite discussions in the book Skinny Bitch was about coffee and the effects it has on your body.
As quoted from the book: "coffee is for pussies". hah! ;)
You shouldnt "need" anything in order to wake up. If thats the case, you are either addicted to caffeine or sleep deprived.
"Caffeine can cause headaches, digestive problems, irritation of the stomach and bladder, peptic ulcers, diarrhea, contipation, fatigue, axiety, and depression. It effects every organ system, from the nervous system to the skin".
Caffeine raises stress hormone levels, intrupts the body's cleansing system, and may increase susceptibility to diabetes.
But dont go racing to the decaf pot now.....whether you are drinking regular or decaf coffee, they are both highly acidic.
Here's the big kicker- "Acidic foods cause your body to produce fat cells, in order to keep the acid away from your organs"
Not to mention, CANCER thrives in acidic conditions.
So kick the coffee habit and instead go for healthy green tea in the morning, or freshly squeezed natural orange juice. Once you get rid of all the junk in your diet, including coffee, the natural sugars in fruit will be more than enough to wake you up in the morning.
Coffee has always been a big part of my life. I was introduced to my first cup when I was just 11 years old. Not only was coffee treated as breakfast in my household, but also as dessert. A coffeehouse is also usually my first choice for a place to meet up with friends. It's an inexpensive date, afterall?
Kicking the habit has been the biggest challenge for me in my lifestyle change so far...but with my mom's history of breast cancer, it is extra important that I switch out my cup-o-joe for another glass of water. We are supposed to get 8 glasses of water in a day....and add in another glass for every cup of coffee or can of soda we consume. How many of us are actually getting the correct amount of water in for our bodies to function properly?
The worst snow storm that Michigan has seen in the past 70 years is not going to put a damper on my fitness schedule. Today's workout will be in the comfort of my own home.
There is a fabulous zumba music channel on Pandora. So turn up the speakers on your computer and start dancing away!
Afterwards, I am pushing myself through 8 minute abs (video posted below) and a half hour of relaxing yoga.
But today's post is not about my workouts. Today we are going to talk about coffee.
One of my favorite discussions in the book Skinny Bitch was about coffee and the effects it has on your body.
As quoted from the book: "coffee is for pussies". hah! ;)
You shouldnt "need" anything in order to wake up. If thats the case, you are either addicted to caffeine or sleep deprived.
"Caffeine can cause headaches, digestive problems, irritation of the stomach and bladder, peptic ulcers, diarrhea, contipation, fatigue, axiety, and depression. It effects every organ system, from the nervous system to the skin".
Caffeine raises stress hormone levels, intrupts the body's cleansing system, and may increase susceptibility to diabetes.
But dont go racing to the decaf pot now.....whether you are drinking regular or decaf coffee, they are both highly acidic.
Here's the big kicker- "Acidic foods cause your body to produce fat cells, in order to keep the acid away from your organs"
Not to mention, CANCER thrives in acidic conditions.
So kick the coffee habit and instead go for healthy green tea in the morning, or freshly squeezed natural orange juice. Once you get rid of all the junk in your diet, including coffee, the natural sugars in fruit will be more than enough to wake you up in the morning.
Coffee has always been a big part of my life. I was introduced to my first cup when I was just 11 years old. Not only was coffee treated as breakfast in my household, but also as dessert. A coffeehouse is also usually my first choice for a place to meet up with friends. It's an inexpensive date, afterall?
Kicking the habit has been the biggest challenge for me in my lifestyle change so far...but with my mom's history of breast cancer, it is extra important that I switch out my cup-o-joe for another glass of water. We are supposed to get 8 glasses of water in a day....and add in another glass for every cup of coffee or can of soda we consume. How many of us are actually getting the correct amount of water in for our bodies to function properly?
Friday, January 28, 2011
Today's At Home Strength Training Exercise
incredibly cheesy video.....COME ON GANG!..... :)
but regardless, a great ab workout.
Hormonal Imbalances That Hinder You From Losing Weight
So its the beginning of week 4, which means yesterday was weigh-in day.
Shockingly, after an intense week of fitness and a strict organic whole food diet, I did not lose a single pound.
Nothing to get bent all out of shape for though. Sometimes your body resists change....all the more reason to get back in the gym and work even harder. OR you are gaining muscle mass...which weighs more than fat.
speaking of muscle, dont take that as a reason not to lift weights. Muscle mass burns calories WELL after your workout.
If you are following all the right steps and are still not seeing an improvement in your weightloss, you may want to consult with a doctor. As I said earlier, hormones effect the metabolism. If the hormones are out of wack, so is your metabolism, making it harder to lose weight.
Get some blood work done and ask the doctor to check your thyroid while he's at it.
I personally have a condition called Premature Ovarian Failure...or POF. It's a fancy term for "I possibly ran out of eggs and my fiance most likely has more estrogen than I do."
Statistics show that 1 in every 100 American women have this condition. Doctors are having a hard time determining the cause it. It could be due to the fact I was grossly premature as a baby (didnt develop enough eggs), or my genetics, or simply the chemicals in our food that threw my hormones off wack. Who knows.
With POF, it is EXTREMELY hard for me to lose weight. Conditions like POF can cause insulin resistance.....which is just one reason why you may not be seeing major improvement on the scale.
POF is not curable, but it IS manageable......and its all the more reason to be getting adequate amounts of exercise and being on an organic whole food diet.
Taking care of your body can prevent other issues that hormonal imbalances can lead you to like diabetes, osteoporosis, high blood pressure, heart attack, and cancer.
Some symptoms of premature ovarian failure are:
*absence of periods
*difficulty losing weight
*carrying fat mainly around your mid section
*having a difficult time getting pregnant
*fatigue
And then some people have no symptoms at all!
In conclusion, I have a difficult time keeping weight off. When you can indulge in the occasional bowl of maccaroni and cheese....I will gain 5 pounds by just looking at it.
The recommended amount of exercise each day - 30 minutes - is not quite enough for me. My typical workout is 1.5-2 hours. Lots and lots of cardio mixed in with moderate-intense strength training.
So dont read this and be like "1 hour of zumba + 20 minutes of abs + 1 hour yoga??!?! F*ck that!"
thats me, not you - you will discover what works for you and your body once you start this program.
but in the mean time, its 8AM, I just finished my pre-workout meal which was a handful of blackberries, a banana, and a cup of black coffee....and now im off to the gym for some yoga and circuit training. :)
Shockingly, after an intense week of fitness and a strict organic whole food diet, I did not lose a single pound.
Nothing to get bent all out of shape for though. Sometimes your body resists change....all the more reason to get back in the gym and work even harder. OR you are gaining muscle mass...which weighs more than fat.
speaking of muscle, dont take that as a reason not to lift weights. Muscle mass burns calories WELL after your workout.
If you are following all the right steps and are still not seeing an improvement in your weightloss, you may want to consult with a doctor. As I said earlier, hormones effect the metabolism. If the hormones are out of wack, so is your metabolism, making it harder to lose weight.
Get some blood work done and ask the doctor to check your thyroid while he's at it.
I personally have a condition called Premature Ovarian Failure...or POF. It's a fancy term for "I possibly ran out of eggs and my fiance most likely has more estrogen than I do."
Statistics show that 1 in every 100 American women have this condition. Doctors are having a hard time determining the cause it. It could be due to the fact I was grossly premature as a baby (didnt develop enough eggs), or my genetics, or simply the chemicals in our food that threw my hormones off wack. Who knows.
With POF, it is EXTREMELY hard for me to lose weight. Conditions like POF can cause insulin resistance.....which is just one reason why you may not be seeing major improvement on the scale.
POF is not curable, but it IS manageable......and its all the more reason to be getting adequate amounts of exercise and being on an organic whole food diet.
Taking care of your body can prevent other issues that hormonal imbalances can lead you to like diabetes, osteoporosis, high blood pressure, heart attack, and cancer.
Some symptoms of premature ovarian failure are:
*absence of periods
*difficulty losing weight
*carrying fat mainly around your mid section
*having a difficult time getting pregnant
*fatigue
And then some people have no symptoms at all!
In conclusion, I have a difficult time keeping weight off. When you can indulge in the occasional bowl of maccaroni and cheese....I will gain 5 pounds by just looking at it.
The recommended amount of exercise each day - 30 minutes - is not quite enough for me. My typical workout is 1.5-2 hours. Lots and lots of cardio mixed in with moderate-intense strength training.
So dont read this and be like "1 hour of zumba + 20 minutes of abs + 1 hour yoga??!?! F*ck that!"
thats me, not you - you will discover what works for you and your body once you start this program.
but in the mean time, its 8AM, I just finished my pre-workout meal which was a handful of blackberries, a banana, and a cup of black coffee....and now im off to the gym for some yoga and circuit training. :)
Thursday, January 27, 2011
dinner time!
today's dinner: 3 saurkraut pierogis with dill, 3 large mushrooms cut up and sauteed in their own juice, italian cut green beans with garlic, and half of an orange for dessert.
eat up! yum!
workout: 1 hour of cardio - mixing it up with 20 min stat. bike, 20 minutes elliptical, and 20 tredmill. + 30 minutes weight lifting.
I'm getting stronger! today I did 3 sets of 90 pound squats. thats 40 pounds more than I could do last week!
Wednesday, January 26, 2011
First Changes Made- Eating Habits
America is becoming more and more obese. Its a fact.
Not to mention, its getting worse and worse every year.
But how is America managing this? By diet pill commericals and reducing the size varieties in clothing stores.
If you are like me, your wardrobe has now been reduced to about 2 stores at the mall...and Victoria's Secret is NOT one of them! Not to mention, the stores we CAN still shop at just happen to be conveniently more expensive than most others. awesome.
America must think this is going to motivate us to lose weight? nope.
In fact, its going to make us freak out and turn directly to diet pills, starvation, or purging.
Truth is, the majority of people who are overweight dont understand fully WHY they are overweight.
Not to mention, our culture doesnt really promote this type of healthy lifestyle anyway.
After reading Skinny Bitch, I had a new understanding for the importance of whole foods in our diet. When treated properly, your body works as a perfect machine. But your stomach and pancreas are not scientists. Can you look at an Oreo and tell me exactly whats in it? If so, when broken down, can you tell me exactly which parts of the body can utilize that oreo? Well if you cant tell me, than lets just assume your organs cant either.
Our bodies were designed to understand REAL food....food that grows from the ground or has a mother (as Jillian Michaels would say it). When fed real food, your body will understand what to do with it....what can be used for energy right away...what can be stored as fat...and what can be filtered out by the liver.
Bridal Bootcamp's personal trainer Carlos Aprea once told me: " when you go to the grocery store, you are only allowed to shop around the outside edges of the store....try not to go in the aisles. you wont find anything in the aisles that will help you lose weight."
Skinny Bitch also made me realize the importance of ORGANIC.
Before I go on, I know what you are thinking. "I cant afford organic". Shut up - you just dropped $40 on a new shirt with hopes of it flattering your oversized gut. I dont want to hear it. This is your health.
The book talked about all the chemicals and pesticides farmers have to spray on their crop and how these chemicals effect our hormones....preventing us from losing weight. Understanding how our hormones help us lose weight is an important read. Jillian Michaels really breaks it down in her book "Manage your Metabolism". Your hormones effect your metabolism...and when your hormones are out of wack....so is your metabolism...preventing you from losing weight. Not to mention, hormonal imbalances can lead you straight to icky diseases....like diabetes, high blood pressure, infertility, and even cancer to name a few. Going organic reduces your intake of hormones.
Same thing with meat. non-organic meat is filled with chemicals, pesticides, and steriods. I'll leave it up to you to read Jillian Michael's Manage your Metabolism book to understand the effects of those on your body. Otherwise, I'd be writing this blog post forever.
But I'm not a nutritionist. this is MY blog. So I'll tell you what I did and what has been working for me so far.
I switched to a "select vegetarian" diet. vegetables + fruit+ ocean fish. making everything as organic as possible. If I am going to get rid of fat, I might as well get rid of the chemicals while I'm at it.
After analyzing my "old" style of eating...I realized I had less than 10% whole foods in my diet. I.E.- Why would I eat an apple when I can have processed fruit snacks? it tastes better. Why would I eat eggs in the morning when I can have a quick bowl of processed cereal? I'll be hungry in less than an hour and will most likely buy something from the vending machine...but I dont have time to cook before I go to work in the morning.
The horror of this realization made me want to eat as many fruits and vegetables that I could get my hands on!
Like I said earlier, you can buy organic meat. I didnt stop eating meat for animal cruelty reasons or anything like that....(PETA, dont come after me...)...I just wanted to limit my chemical intake...and lets face it...there is less calories in black bean burrito than there are in a plate full of plain boring chicken.
win-win.
so more whole FRUIT. more whole VEGETABLES. nothing canned...nothing processed...just good ol' WHOLE stuff that I have to wash and peel and possibly cook.
Everything refined and enriched is now in my trash can. I eat carbs. I definitely eat carbs....but its all 100% whole wheat. I switched my milk to almond milk for more nutrients. I swapped my yellow cheese in for white cheese....and then look for the fish that is "in season"....limiting my intake of "farm raised" whenever possible. my condiments are all organic (eliminating high fructose corn syrup) and I try to make my own salad dressings whenever possible.
add in exercise and WALA! - I am magically losing a steady 2 pounds a week.
Mind you- I have not been able to lose a single pound in the past 4 years.
you have to eat right and exercise. you cant screw this process up.
there is no such thing of dieting without moving your ass. you will just gain it all back in the end.
you can not exercise and go get taco bell after....you wont see any results.
Amen.
Not to mention, its getting worse and worse every year.
But how is America managing this? By diet pill commericals and reducing the size varieties in clothing stores.
If you are like me, your wardrobe has now been reduced to about 2 stores at the mall...and Victoria's Secret is NOT one of them! Not to mention, the stores we CAN still shop at just happen to be conveniently more expensive than most others. awesome.
America must think this is going to motivate us to lose weight? nope.
In fact, its going to make us freak out and turn directly to diet pills, starvation, or purging.
Truth is, the majority of people who are overweight dont understand fully WHY they are overweight.
Not to mention, our culture doesnt really promote this type of healthy lifestyle anyway.
After reading Skinny Bitch, I had a new understanding for the importance of whole foods in our diet. When treated properly, your body works as a perfect machine. But your stomach and pancreas are not scientists. Can you look at an Oreo and tell me exactly whats in it? If so, when broken down, can you tell me exactly which parts of the body can utilize that oreo? Well if you cant tell me, than lets just assume your organs cant either.
Our bodies were designed to understand REAL food....food that grows from the ground or has a mother (as Jillian Michaels would say it). When fed real food, your body will understand what to do with it....what can be used for energy right away...what can be stored as fat...and what can be filtered out by the liver.
Bridal Bootcamp's personal trainer Carlos Aprea once told me: " when you go to the grocery store, you are only allowed to shop around the outside edges of the store....try not to go in the aisles. you wont find anything in the aisles that will help you lose weight."
Skinny Bitch also made me realize the importance of ORGANIC.
Before I go on, I know what you are thinking. "I cant afford organic". Shut up - you just dropped $40 on a new shirt with hopes of it flattering your oversized gut. I dont want to hear it. This is your health.
The book talked about all the chemicals and pesticides farmers have to spray on their crop and how these chemicals effect our hormones....preventing us from losing weight. Understanding how our hormones help us lose weight is an important read. Jillian Michaels really breaks it down in her book "Manage your Metabolism". Your hormones effect your metabolism...and when your hormones are out of wack....so is your metabolism...preventing you from losing weight. Not to mention, hormonal imbalances can lead you straight to icky diseases....like diabetes, high blood pressure, infertility, and even cancer to name a few. Going organic reduces your intake of hormones.
Same thing with meat. non-organic meat is filled with chemicals, pesticides, and steriods. I'll leave it up to you to read Jillian Michael's Manage your Metabolism book to understand the effects of those on your body. Otherwise, I'd be writing this blog post forever.
But I'm not a nutritionist. this is MY blog. So I'll tell you what I did and what has been working for me so far.
I switched to a "select vegetarian" diet. vegetables + fruit+ ocean fish. making everything as organic as possible. If I am going to get rid of fat, I might as well get rid of the chemicals while I'm at it.
After analyzing my "old" style of eating...I realized I had less than 10% whole foods in my diet. I.E.- Why would I eat an apple when I can have processed fruit snacks? it tastes better. Why would I eat eggs in the morning when I can have a quick bowl of processed cereal? I'll be hungry in less than an hour and will most likely buy something from the vending machine...but I dont have time to cook before I go to work in the morning.
The horror of this realization made me want to eat as many fruits and vegetables that I could get my hands on!
Like I said earlier, you can buy organic meat. I didnt stop eating meat for animal cruelty reasons or anything like that....(PETA, dont come after me...)...I just wanted to limit my chemical intake...and lets face it...there is less calories in black bean burrito than there are in a plate full of plain boring chicken.
win-win.
so more whole FRUIT. more whole VEGETABLES. nothing canned...nothing processed...just good ol' WHOLE stuff that I have to wash and peel and possibly cook.
Everything refined and enriched is now in my trash can. I eat carbs. I definitely eat carbs....but its all 100% whole wheat. I switched my milk to almond milk for more nutrients. I swapped my yellow cheese in for white cheese....and then look for the fish that is "in season"....limiting my intake of "farm raised" whenever possible. my condiments are all organic (eliminating high fructose corn syrup) and I try to make my own salad dressings whenever possible.
add in exercise and WALA! - I am magically losing a steady 2 pounds a week.
Mind you- I have not been able to lose a single pound in the past 4 years.
you have to eat right and exercise. you cant screw this process up.
there is no such thing of dieting without moving your ass. you will just gain it all back in the end.
you can not exercise and go get taco bell after....you wont see any results.
Amen.
Today's At Home Strength Training Exercise
There is a website called www.bodyrock.tv that provides you with a daily workout challenge. Carlos and I are working on establishing our own daily strength routine for you, but in the mean time, Zuzanna from Body Rock will kick your ass ;)
Squat and Leg Lifts
100 reps (50 each side)
How to do it:
Squat down to get your thighs parallel to the ground. Push your hips back keeping your back straight. Keep your abs tight, chest up and shoulders back and down. Stay low and shift your weight towards your right leg. Lift and extend your left leg out to the side. Return to the starting squat position and repeat on the other leg. Alternate the legs for each rep.
Squat and Leg Lifts
100 reps (50 each side)
Squat down to get your thighs parallel to the ground. Push your hips back keeping your back straight. Keep your abs tight, chest up and shoulders back and down. Stay low and shift your weight towards your right leg. Lift and extend your left leg out to the side. Return to the starting squat position and repeat on the other leg. Alternate the legs for each rep.
Tuesday, January 25, 2011
Why isnt this working???
You workout. Eat less than 1500 calories. You're getting 8 hours of sleep.
You're doing EVERYTHING you are supposed to be doing....so why arent you losing weight??
If this is how you feel, I completely understand.
My name is Meghan. I'm getting married this October and I am overweight.
Fact is, I have been battling weight for the past 4 years.
I've been working out, I've been cutting calories, I've been eating small portion meals frequently instead of starving myself. I'm not drinking pop.....really...the list goes on.
But still....NOTHING!
Want to hear the more devastating news? I'm actually gaining weight!
3 weeks ago I decided to try on my wedding dress. I cant even zip it. I mean, there is 2 inches of space between one side of the zipper and the other. It aint happenin'.
So ladies, its do or die. It's time to lose weight!
In my effort to lose weight for the past 4 years, this wedding dress crisis made me throw in the towel that night. APPARENTLY there must be SOMETHING I dont understand fully about health and fitness.
So thats when I started doing my research. Book after book.
Thats when I realized I never knew anything about health. Ever.
In fact, I was slowly but surely KILLING myself with the food and drink I was piling in my mouth!
The next day, I started changing my lifestyle....starting with my eating habits.
Since then, I have been losing a steady 2 pounds a week....which is healthy.
Not only did this health revelation motivate me to keep going....but it motivated me to help other girls who are in the same boat I was just in.
I dont need a fitness class. I need a BOOTCAMP. I need somebody to kick my ass back in gear.
I dont need a gym membership.... I need a life coach!
And I cant do this alone. You cant either. You need support. You need a cheerleader....hence, this blog.
JOIN THE BOOTCAMP to get back in shape.
FOLLOW THIS BLOG to stay motivated by hearing testimonies, sharing tips, getting support, following daily strength exercises to do at home, and finally learning the truth about health and what crap you are shoveling in your mouth.
I once hated hearing this until I discovered the truth in it:
this is a LIFESTYLE change. NOT a diet.
Homework:
Read the book Skinny Bitch. It's written by some hardcore vegans, so take the majority of the information with a grain of salt. I skipped over the animal cruelty chapters, but all the other information has thus-far been life changing for me. You hear all the time that coffee and diet pop are bad for you...but if you are like me, nobody ever EXPLAINED why....so you dont realize exactly how bad it is or WHAT you are doing to your body when you drink it. or how about non-organic meat? What if the steriods in chicken and other meat actually PREVENTED you from losing weight? Would you change the way you eat? This book explains everything...with a humorous twist. This book is not only hilarious, its also an easy read. I finished the entire thing within 2 days. so read up!
You're doing EVERYTHING you are supposed to be doing....so why arent you losing weight??
If this is how you feel, I completely understand.
My name is Meghan. I'm getting married this October and I am overweight.
Fact is, I have been battling weight for the past 4 years.
I've been working out, I've been cutting calories, I've been eating small portion meals frequently instead of starving myself. I'm not drinking pop.....really...the list goes on.
But still....NOTHING!
Want to hear the more devastating news? I'm actually gaining weight!
3 weeks ago I decided to try on my wedding dress. I cant even zip it. I mean, there is 2 inches of space between one side of the zipper and the other. It aint happenin'.
So ladies, its do or die. It's time to lose weight!
In my effort to lose weight for the past 4 years, this wedding dress crisis made me throw in the towel that night. APPARENTLY there must be SOMETHING I dont understand fully about health and fitness.
So thats when I started doing my research. Book after book.
Thats when I realized I never knew anything about health. Ever.
In fact, I was slowly but surely KILLING myself with the food and drink I was piling in my mouth!
The next day, I started changing my lifestyle....starting with my eating habits.
Since then, I have been losing a steady 2 pounds a week....which is healthy.
Not only did this health revelation motivate me to keep going....but it motivated me to help other girls who are in the same boat I was just in.
I dont need a fitness class. I need a BOOTCAMP. I need somebody to kick my ass back in gear.
I dont need a gym membership.... I need a life coach!
And I cant do this alone. You cant either. You need support. You need a cheerleader....hence, this blog.
JOIN THE BOOTCAMP to get back in shape.
FOLLOW THIS BLOG to stay motivated by hearing testimonies, sharing tips, getting support, following daily strength exercises to do at home, and finally learning the truth about health and what crap you are shoveling in your mouth.
I once hated hearing this until I discovered the truth in it:
this is a LIFESTYLE change. NOT a diet.
Homework:
Read the book Skinny Bitch. It's written by some hardcore vegans, so take the majority of the information with a grain of salt. I skipped over the animal cruelty chapters, but all the other information has thus-far been life changing for me. You hear all the time that coffee and diet pop are bad for you...but if you are like me, nobody ever EXPLAINED why....so you dont realize exactly how bad it is or WHAT you are doing to your body when you drink it. or how about non-organic meat? What if the steriods in chicken and other meat actually PREVENTED you from losing weight? Would you change the way you eat? This book explains everything...with a humorous twist. This book is not only hilarious, its also an easy read. I finished the entire thing within 2 days. so read up!
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