Category Archives: Weight Loss Journey

Treadmills, Matlock, And My Top 10 Workout Songs

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I prefer running outside, but there are benefits to running on a treadmill.

  • You are usually in a controlled environment.
  • If it is a fancy treadmill, there are already built in workouts and possibly a TV.
  • You do not have to worry about cars.
  • You do not have to worry about the possibly of getting sprayed by a skunk. (I live by a large wooded area, and when I smell a skunk, I do not run).
  • There is a place for your water bottle, keys, and iPhone.
  • The best part, you can watch Matlock while you are running.

I love Matlock.  I discovered that it was on for two hours in the morning not long after Mr. Kell was jobless.  Since I went back to full time work, I was unable to watch it.  The movie Waitress reminded me how much I love Andy Griffith.  Now that Mr. Kell is back at work, I can enjoy my silly southern lawyer solve cases.  His seersucker suits are the best.

So there I am at 0800 in the morning running on the treadmill while watching Matlock.  Hard to believe that I am the only one watching Matlock at the gym.  I also bet no one listens to Ronnie Milsap while they cook.  It is all a part of my charm.

He He!

I was recently reading in Women’s Health about a list of the 10 best workout songs.  I did not know any of them so I thought I would list my own.

  1. Single Ladies – Beyonce
  2. Signed Sealed Delivered – Stevie Wonder
  3. All Night Long – Brian McNight & Nelly
  4. Candyman – Glee version
  5. Aint No Other Man – Christina Aguilera
  6. Come On Over Baby – Christina Aguilera
  7. Without You – David Guetta & Usher
  8. Bootylicious – Destiny’s Child
  9. Friday – Glee version
  10. Best Friends Brother – Victorious Sound Track

These are the 10 that I am loving right now.

What songs do you like to workout to?

I Cannot Breathe

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I am slowly but surely training to run a 5k.  The last time I ran long distance was over 20 years ago in high school.  It was 1990, and they called it cross country.  I called it the bane of my existence.  Oh the things you would do to look good in your coaches eye when it came to basketball season.  The person I am today would have told the coach to take a flyin leap, but I digress.

My pace is getting better, but I am fatiguing way faster than I would like.  I have concluded that it has to do with my breathing.  I do not have a consistent pattern, and am not taking deep enough breaths.

Can I take a moment here to tell everyone how much I appreciate Google.

About a month ago I started doing a little research on what would be the best steps to take to train for a 5k.  There was a plethora of information, and I concluded that I would  take my husbands advice and just start to run.  Each day I ran, my goal would be to run a little farther.  So far so good.  I should probably listen to Mr. Kell more often.  Maybe……

This is where the breathing comes in.  I noticed last night that I am breathing way to fast.  I also noticed that my shoulders and arms were fatiguing quicker also.

When I got home from my run, I powered up my Toshiba and started searching “How to breathe while running.”

I found this article from Runners World.

Basically, I need to be breathing from my belly, and not my lungs.  All the power of your breathing comes from your diaphragm.  Your diaphragm must be strong.  Breathing from your lungs can tire out your upper body from all the extra movement.

Sweet, but how do I strengthen my diaphragm?  By reading this article.

So today, after I return from Ikea, I am going to start my Pilates exercises.

I am very excited to get this whole running thing started.  It felt great to get outside and just go.  Tonight, I think I am going to run without music.  I actually find it distracting.  It is so quiet at night, I think I will just listen to the silence, and my heavy panting, because I cannot breathe.  Yet…

I think next time I will talk about the appropriate gear a runner should have.

P.S.  Are you doing some form of aerobic activity 30 minutes a day?  You should be!!!!

 

The Exorcism Was Not Successful

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What am I talking about?

Well, I like to refer to my weight loss as an exorcism.  It all started earlier this year when I joined a 100 day challenge through my job.  My challenge was to lose 10 pounds, and 100 days later, I accomplished it.  I was focused and I was fierce.  I was counting calories, and exercising 5 days a week.  I even started running.

Well, it has been three weeks since I have done any form of exercise, and you can ask the chocolate cake in my fridge how my diet has been.  Can you say fast food?

I have probably gained about 2-3 pounds back, and my abs are not quite as toned as before.

All this makes me sad.  It makes me sad that something like moving, discouraged me from keeping focused.

I am done with the fast food, I am done with all the bread, and I am done with all the junk.  I want to lose 10 more pounds, and cutting calories is how I am going to do it.

That, and a little thing called exercise.

This weekend, it will be in the triple digits, which means it will be hotter than hell.  I have got to figure out a way to get some exercise in, while not melting.

Pinterest was my answer.

womanshealth.com

This is an ab workout that I actually enjoyed.  I started out with no weights, than gradually increased the weight to five pounds.

This is a great leg workout.  I do one set in the morning, one at lunch, and one at dinner.

http://tanandtoned.tumblr.com/

The picture above is linked to a great running program that I really like.  Interval training is a great way to burn fat.  Problem, running in the heat is no bueno.

For the days it is too hot to be outside, I will stick with my old standby.  Walking videos with Leslie Sansone.  I love this woman.  I saw more changes in my body with her videos than anything.

This is my plan for the next few weeks.

Let’s see where it will go.

Have a great weekend!

 

I Am Trying To Do It Right

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Is there a right or wrong way to lose weight?  I guess it depends on who you ask.  In my opinion, if you lose it too quick and drastic and are unable to keep it off, then it probably was the wrong way.

It is like when I tell my patients, that if they are not mentally ready to stop smoking, then they will not stop smoking.  You have to be mentally prepared to start exercising, and eating right.

Not just eating right, but eating less.  You have to be mentally prepared to rid yourself of your old habits, and start new healthy ones. In the end, it is about being healthy.

Starting a 100 day challenge through my job is what got me off of my butt.  I set a goal, and I have 100 days to achieve it.  I do not do well with failure, so this challenge is what got me mentally prepared to get healthy.

My goal is to lose 10 pounds by May 1, 2012.  In the end, I would like to lose 15, but my focus is on losing 10 for this challenge.

I new right away that I did not want to do anything like Jenny Craig or Nutrisystem simply because I could not afford them, and I am trying to remove processed food from my families diet.  Now, that does not mean that I think they are bad.  I have seem amazing people lose weight, get back on track, and they feel wonderful.  They just are not for me.

So, this left me with the old stand by of cutting calories and increasing my physical activity.  I used my My Fitness Pal app on my iphone, and typed in all the needed info. My goal was to lose a pound a week.  I typed in my height, weight, age, etc and it calculated that to lose a pound a week, I should eat 124o calories a day.  This may seem like too little to some, but it is perfect for me.  I am not hungry if I do it right.  It also lets me know how much fat, carbs, protein,etc. I am eating compared to what I am allowed to eat.  When I see these numbers, I adjust my diet accordingly.

For my diet, the first thing I did was cut out soda and juice.  I drink water, decaf coffee, or decaf green tea.  I can already tell a difference in my skin from all the water I am drinking.  I try to drink two liters a day.  The water also curbs my hunger.

For meals, I just started to eat fresh.  Lots of fresh fruits and vegetables.  I am a picky eater, so this has been very difficult for me.  I have had to step away from the little kid in me and try things like brussel sprouts, and you know what, it is fun!  Brussel sprouts are awesome!  I am eating cucumbers and tomatoes, which are two things I used to detest.  I say no to cookies and sweets (most of the time).  I put spinach in everything I make.  I absolutely love to cook.  I do not make myself a separate meal from my family.  I just watch the proportions I am putting on my plate.  I add a cup of quinoa to whatever I am eating for dinner.  I use organic butter.  I choose not to drink milk, but most certainly eat cheese.  I will never give up cheese.  I no longer eat fast food.  To be honest, if I try to eat fast food now, I get sick to my stomach.  My family has never been real big on going out to dinner, so that is not an issue with me.  I still eat meat.  I will always eat meat, and my family just does it in moderation now.  The husband has been supportive, but has informed me that this will not be a no meat home.  That is perfectly fine with me.  I love a good steak.

What do I do if I want to stray from my diet?  I stray.  Straying for me is usually a burger, fries, and a coke.  Or maybe pizza.  If I want a root beer or a coke, I will drink one. I just will not drink the whole 20 oz. bottle anymore.  It is girl scout cookie time, and I will eat one thin mint to curb my chocolate craving.  Last year, I would eat a box in a day.  The point is, I am human, and if I am going to stay on track, I have to let myself be human and eat or drink something that may not be on my eating plan, but will make me feel great when I have them.

Now, I have the strength to just have one.  I am mentally prepared to conquer my challenge!

It really helps to have support.  The husband has been awesome!  Really awesome!  He sees how happy it is making me, and he encourages me all the time.  Some friends and I have a “Get Healthy” group on Facebook which is awesome.  I highly recommend starting a group, or getting back on track with a friend.  It makes you accountable.  I write something everyday on our groups wall.  I write what I am eating, if I exercised, etc.  It makes you accountable.  This group has made me so happy!

I have three girls, and I do not use the word diet in front of them.  I choose to use the words getting healthy.  I tell my girls that mommy is trying to get healthy, and that is why I exercise, and that is why we have more fruits and vegetables, and less chips and snacks. They love it.  I let them exercise with me every day.  They will put on leggings and tank tops just like their mommy, and exercise.  They have even showed me some exercises that they do at school.  We have so much fun!  They also help me cook dinner.  I want to be a good example to my girls.  I want them to know that God gave us this one body, and it is out duty to respect it and take care of it.

My goal is to get the husband off of his tookis.  Baby steps……

Alright, what do I cook, and what kind of exercises do I do?

Well, I find recipes everywhere.  With the internet at your fingertips, the possibilities are endless.

I just discovered this blog, and am in love.

Are you into a whole food diet?  Try here.

I like to look through this, this , and this website for diet and exercise tips.

As for exercise, I do walking videos by Leslie Sansone.  To say I love her videos, is an understatement.  One mile takes 12-15 minutes. That is it.  She breaks up her videos into mile segments.  You never feel like you have to do the whole video.  A mile here one day, maybe two miles the next.  Do whatever your schedule allows.

With the awesomeness of Pinterest, I have found great mini workouts to do in addition to my walking.

You can check out my weight loss board here.

Ok, that is it.  I will get off of my soap box.

I have been on this journey for 4 weeks now and have lost 4 pounds and who knows how many inches.  My jeans are not tight anymore, and my mommy belly is shrinking.  It may never go away completely, but I do not mind having a reminder that my body was used to carry three beautiful little girls.  Anyways, isn’t that what spanxs is for?

So, start a Facebook group with some friends, create a 100 day challenge for yourself.  Do something!

You will feel great!

 

P.S.  These are the steps that I have chosen to lose weight, and exercise, and they may not be for everyone.  I am not you mother, doctor,  nor your conscious.  You know what your body can do and you know what your doctor says your body can do.  Not to mention you know what you can and cannot eat.  You are an adult.  Also, Leslie Sansone does not know me from Adam and talking about her videos was not an advertisement.  I do not have a gym membership, and this is how I choose as a responsible adult to exercise.

 

Hard To Say, But Oh So Yummy To Eat

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That’s right, I am talking about quinoa.

Is it qui-no-a, or keen-wa?  I hate when words do not sound like they are spelled.  The world would be a better place.  Kids everywhere would not have to worry about spelling bees.  We would all be on a level playing field.

Quinoa (play /ˈkiːnwɑː/ or /kɨˈnoʊ.ə/, Spanish: quinua, from Quechua: kinwa), a species of goosefoot (Chenopodium), is a grain-like crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain, as it is not a member of the grass family. As a chenopod, quinoa is closely related to species such as beets, spinach, and tumbleweeds.

definition via Wikipedia.

I have seen many recipes on Pinterest, and my sister eats it all the time, and since I am on a quest to being a hippie, I thought I would give it a try.

IT IS SO YUMMY!

The first time I ate it, I included the following.

  • 1/4 cup already cooked quinoa
  • chopped fresh spinach
  • 1 tbsp. Parmesan cheese
  • Half and apple (I chopped it up into small chunks)
  • Salt & Pepper to taste.

There was something about the sweetness of the apples with the Parmesan that was awesome.  I became eager to see what else I could do with it.

Quinoa nachos via vegnews.com

Warm and Nutty Cinnamon Quinoa via 101cookbooks.com

Quinoa salad with walnuts and dried cherries via williams-sonoma.com

Breakfast quinoa via marthastewart.com

As you can see, there are many wonderfully delicious ways to eat this pseudocereal.

Won’t you give it a try?

Next, I am going to try it with some walnuts, raisins, and brown sugar.  Yummy yum yum!

The links to the recipes are below.

  1. Quinoa Nachos
  2. Warm and Nutty Cinnamon Quinoa
  3. Quinoa Salad
  4. Breakfast Quinoa

What I Did For $50 And A T-Shirt.

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First, I would just like to mention that green tea does not taste like coffee.

The title reminds me of when I was in college.  There was always those credit card people on campus with their sign up boards.  If you signed up for a credit card, you got a free t-shirt.  I always gave them a made up name and social.  Yep, I was a rebel.  I think those t-shirts made up a large part of my wardrobe.

Yesterday at work, I signed up for the Thrive Live Healthy 100 Day Challenge.  It is a program that the hospital I work for sponsors for employees who want to challenge themselves to lose weight.  You have 100 days.  You have to document your weight and physical activity weekly online.  There is a resource center where I can get meal planning and work out ideas, and also other tips and tool to help me succeed.  I have to say, I am very proud of who I work for when it comes to this.  More companies should do this for their employees.  Preventative medicine is the best place to start when it comes to saving health care dollars.

Yep, I have made myself accountable.  I am on a team, and now I have made myself accountable to them.  Not to mention that I am extremely competitive, and I must win!

If I accomplish my goal, I get $50 cash.  Woo to the Hoo.

All participants get a free t-shirt and a magazine subscription to a “healthy living” type magazine.

Maybe I finally have what it takes to lose these last 10 pounds that have been dragging me down.

I want to wear a tiny gap tee.

I want to wear a bikini.

I do not want a muffin top anymore.

So I sit here with my green tea just finishing some eggs I made.  I am thinking about how I want to start my week.

I have a new walking video and I love it.  It is perfect to do in the mornings after I get the girls to school.  12 minute miles = holy crap!  I walk a 15 minute mile on a treadmill and that is bookin it. I am going to stay motivated.

The really exciting part is that I need to get some new yoga pants and t-shirts.

Maybe something like this.

 

Time To Exercise

 

I am finally excited about getting these last “baby” pounds off of me.

Joining this team is just what I needed.

And maybe just maybe…….

via cdn.somecards.com

Actually I was 5 lbs 4 oz. when I was born, but whose counting.

A Lazy Baby, Some Food, And What I Won’t Be Wearing

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Look at this lazy little girl.  She did not want to help closing the campsite down.

This is my baby, and she is three.  She likes to likes to listen to music.  She has become quite the little dancer.  If a song comes on the radio in the car and I turn the channel, she pitches a fit.  This mornings song was Honky Tonk Woman.  I love that girl.  I could have sworn she has never heard that song before.  I guess she just has a good ear.  Personally, I am a Beast Of Burden Girl, but there is time.

I watched the cutest movie last night.  It is called Love’s Kitchen.  The main characters are played by Dougray Scott and Claire Forlani.  Dougray Scott plays a chef whose wife dies so he moves to the countryside in England and opens a quaint restaurant called The Boot.   Now ladies, if you remember a little move called Ever After, then you know who Dougray Scott is.  That movie made me swoon.  I love to swoon.  My husband makes me swoon.  Dougray Scott has the best accent.  He really knows how to wear a pair of jeans and a t-shirt.  Love’s Kitchen made me happy!

****************************************************************************************************************************************************I I cooked some yummy food this week.

Here are a few items that were on our menu.

  • Sloppy Joes
  • Fried Ravioloi
  • Chicken Spaghetti with a twist

I really wish I was good at using my camera, but my kitchen has horrible light, and the food ends up looking horrible.  I need to learn some camera taking techniques.

I recommend while cooking dinner, or cleaning the kitchen, that you listen to the Footloose radio station on your Pandora Radio.  It is awesome.

While cooking last night  Janie went on a vacation far away, we were putting dimes in the jukebox,  and then, we were playing with the boys.  I like to cut loose in the kitchen.

***********************************************************************************************************************************************************This This is what I won’t be wearing today.

Proud Mary

Why won’t I be wearing this you ask? Well, I am not Tina Turner, and my white flabby legs would not do this dress justice. I will say though that this Proud Necole can shake it like Proud Mary.

I love the coat and the earrings.

*************************************************************************************************************************************************************************************************************************************I I am going to do something today that I have not done in awhile.

I am going to exercise.  I am truly tired of seeing all those ripped bodies people are pinning on pinterest.

My sister introduced me to some great mini videos from Hulu.  They are Jillian Michaels videos.  Sometimes, I would like to hit her with a barbecue rib, or a chocolate pop tart.  Where does she find the motivation?  I need someone to come to my home and make me exercise.  Hopefully, these videos will help.  They all seem doable, till she tells you to do 80 sets of 150.  My abs and butt will be screaming after today.

*************************************************************************************************************************************************Last Last for today, I decorated our front porch for the fall.

The flower pots were on sale for $ 0.25 at IKEA last month.  I got the ribbon for $1.00 at the Dollar Tree.  I had the frame left over from some old art I bought at IKEA years ago.  I love the yellow mums.  They are completely in bloom today.  I also bought some pansies to plant.  I love fall flowers.

Have a happy weekend.

P.S.  If you want any of the recipes from my menu just let me know.

Muffin Top Be Gone

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I was curious as to what the definition of a muffin top is so I went to Urban Dicitonary.  Here is just one of many definitions.

When a woman wears a pair of tight jeans that makes her flab spill out over the waistband, just like the top of a muffin sits over the edge of the paper case.

There are a couple of things that upset me about this word “muffin top”.

  1. I have one, but I wear mid rise jeans so it does not show.  I just wanted to clarify that.
  2. The top of a muffin is the best part of the muffin.  It is where all the yummy toppings get crusty and good.  Like the corner piece of brownies, or the end of a loaf of french bread.

Who came up with this word?  Oh, by the way, here is a great recipe for some muffins.  The muffin top on these look delicious.

The weather is cooling down some here, and I am trying to walk two miles/thirty minutes Monday thru Friday.  So far so good.  Problem is, all I do is walk.  I have yet to do  any kind of exercises to start working on my “problem” areas.  My least favorite problem area is my stomach.  My hips are bigger, and my butt and legs have turned into a buthigh.  These I can cover in a pair of yoga pants, jeans, etc.  My belly is another story.  I like wearing cute tees, ones from the Gap or Old Navy.  I am tired of wearing flouncy tops, or shirts with patterns (even though I just read you should have a shirt with a pattern this fall).

Point is, I need to work on my belly.  I need to start eating belly friendly food.  I need to stop drinking crack  I mean Coke.

The exercises that I do need to meet one criteria.

I do not like laying on the floor to exercise!

If I am going to lay on the floor, it is going to be with a pillow and a blanket.  I will be taking a nap.

I found a simple workout here.

They are simple and do not take a lot of time. The video is very instructional and I like that.

I just wonder if I would actually do them.

Do you know of any good exercises for a flabby tummy?  I refuse to use the word muffin top.

P.S, I totally recommend the Victorious soundtrack for walking.  The songs have a good beat and are fun!

Back To The Exorcism

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Thanks to being sick, I have lost 6 pounds.  Thanks to the steroid shot, I have gained half of it back.  Being sick sucks.  I am well now, and have started back up on with my exercise routine.  I am excited to say, that I have yet to find it boring.  I do 1-2 miles on my walking video, then do the exercises that coincide with the day of the week.

The walking video I am using is:

I really like her.   Her voice does not grate on my nerves, and the music is not half bad.  If you are a walker like me, I recommend it.

I am finally motivated to exercise, but I still have one big problem.  I like to eat.  Really, I like to snack.  I can do it all day long and never get full.  It is like my stomach never shrunk back to its pre-pregnancy size.  Oh how I really wish it would.  I snack more because I am bored, and have nothing else to do.  So to battle this little problem, I did something really scientific.  I bought healthy snacks.  I figure if I am going to eat the calories, they need to be filling, but with less fat and calories then a cookie.  To be honest with you, I can eat a whole bag of  cookies.  I have also started to drink copious amounts of water.  It is another way to keep me full and away from the donuts.

The biggest thing that has kept me away from the snack drawer, is just keeping myself busy.  I blog, play on Pinterest, Facebook, read, knit, sew, clean, organize, and play with my girls.  Any time I feel the need to open the pantry door, I tackle something in the house.  The girls rooms are getting a major overhaul, and next is the toy boxes.  I have decided what I am going to knit for Christmas gifts, and dusted off the old sewing machine after ten years.

Focusing on getting healthy, has made me focus on how to get other aspects of my home life “healthy”.  I have my girls involved, and hopefully the husband with succumb to the peer pressure.  We are not getting any younger.

If you do not exercise, I highly recommend it.  Just 20 minutes out of your day can truly make you feel great.

Plus, I am in a medium yoga pant now.  How could you not be happy about that!

It is Time to Exorcise the Fat

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As I write this I am missing my twenties. You remember, the days when you could drink coke, eat chips and fast food, and never gain weight.

Where did those days go? Oh yeah, I remember, they are dead and gone. I am 35, have had three children, and now my German heritage decides to come out in the form of my hips.

I used to laugh when women I knew would say “You just wait till you are in your thirties, your metabolism will slow down and you will have to work for your body”.  Boy were those ladies right.

I think the hardest part is finding the time to exercise. I cherish my sleep, so there will be no getting up early.  I always have time during the day, but I really hate working out at the house.  I love going to our towns Rec Center, but right now I am too cheap to pay for a membership.

Re-read the paragraph above.  What do you see?  I see a girl who is lazy, and is trying to find excuse after excuse to not get her butt back into shape.  I am a cardiac nurse for goodness sakes.  I see what inactivity and bad habits do to your body.

I am not the type of person to go out and buy a whole bunch of food for a meal plan that I found in a magazine.  That is not cost effective for my budget.  I have to design my meals around what I cook for my family.  That usually means skipping the potatoes, and I so dearly love potatoes.  Then there is my drinking habits.  I love Coca-Cola.  It is my crack.  If I am stressed, or having a bad day, I will drink a 20 oz.  This must stop.

I decided to devise a plan for myself, something that would work for me.  First, I knew that if I started exercising, that it would motivate me to truly start taking better care of myself.  I started walking 1-2 miles every evening after my husband got home from work.  Unfortunately, there are times that  I do not get to do this every day.  If he has to work late, or has plans with friends, I have to find some other alternative.

When I am unable to go walk, I do simple exercises at the house.  I found some great exercise plans from Pinterest.

via thehealthychange.tumblr.com

There is an exercise for each day of the week.  I skip the cardio part, and just do the exercises.

via downtownntumblr.com

I decided to start from the beginning since it has been ten years since I have really focused on exercising.  I keep track of what day I am on and do that day’s exercises if I am unable to get out of the house.

This is where I am right now.  It has been two weeks, and even though I have not lost any wait, I feel great.  My sister told me my butt was smaller, and my husband told me my legs look firmer.  Personally, I think my husband would say anything to get me naked.

Diet wise, I am only drinking a coke a couple of times a week.  The fast food has almost come to a complete halt.  As for the potatoes, I am a girl that was born in Iowa, and where there is corn there is a potato.

I am searching thru the app store to find a good calorie counter for my iphone.  I am a visual learner, and if I see the numbers, I will watch what I eat.

I have worn shorts all day today, so I must be feeling a little better about my body.