“Getting Canadians off their butts and physically active for 15 minutes each day would eliminate obesity in about one million adults, while adopting a healthy diet could add another 362,000 to that number, a new report concludes.” The Toronto Star, Health Zone
November 26, 2009
I went to my nutritionist/trainer yesterday. I was honestly scared because I haven’t been that religious about eating, and have drank a lot lately. I didn’t gain though, still at 149lbs but I did lose a bit more body fat!
Goals is to not gain over the holidays and to improve body fat. Maybe to make shakes that can last me all day (balanced, enough for 3 meals).
Also he showed me workouts for when I have no time to get to the gym.
Upperbody: Pushups! Start with a set of 15. Rest 30 seconds. Do a set of 14, rest for 30. Set of 13, rest for 30 and so on. Upper body workout in a short time!
Lowerbody: Squats! Set of single leg squats, each leg. Then wall squats. Start at a set of 15 with 30 second breaks. Work down to set of 1 as above.
Intervals: Do a set of pushups, squats, crunch, sprint. Do for 15 minutes.
November 20, 2009
Today is the day! New Moon day, that is. I haven’t done a Dear Diary in a while. A little overwhelming this past month.
I still weigh around 150lbs. I lost about 15lbs since I started this blog. Woohoo! I am seeing a nutritionist, who is also a trainer. We will be meeting next Wednesday and will take workouts.
I have been keeping up with the workouts when I can. I do back/chest and 20min cardio, arms/shoulders with 20min cardio, and sometimes legs (need to lose some mass on these) and try to run when I can and light permits.
I have been eating better than in the summer. No more carrot cake. I have been drinking more though. I eat around my workouts and lots of protein.
Let me know how your workouts and diet plans have been going!
I couldn’t sleep in this AM (crazy, I know). I have an 830am class and I was awake from about 4am on. So needless to say I had a lot of time to make a big breakfast. That is usually not the case.
Here is a link to Women’s Health and recipes for quick and easy breakfasts. They include:
- An oatmeal recipe
- Waffle sandwich
- Mushroom cheese scramble
- Something that resembles a dessert made of breakfast food
- Herb scramble
- Egg and cheese sandwich
EverydayHealth.com says paired with washing your hands frequently, eating well, sleeping enough and exercising can prevent colds. Eating, sleeping and exercising boosts your immune system. Whole foods and vitamins (if your diet is lacking) can help you make it through this winter without the sniffles. Check out the article here.
On the note of colds, here’s a good question:
Q: Should you work out when you have a cold? Anything special to keep in mind?
A: The rule of thumb for exercising while sick is called the above/below-the-neck rule. If your symptoms appear above the neck (runny nose, sneezing, sore throat), then yes, you can continue with a low-intensity workout. Studies have shown that exercising at a moderate-intensity level does not intensify cold symptoms or compromise the immune system. Avoid high-intensity exercise, such as heavy weight lifting and high-intensity aerobic training, which has been shown to have a negative impact on the immune system during a cold or any respiratory infection.If your symptoms are below the neck (diarrhea, intense coughing, vomiting, fever), then the American College of Sports Medicine and the Centers for Disease Control and Prevention suggest you let your illness run its course before resuming physical activity
I know that I get depressed when I eat fast food for the reason that I just broke my diet and ate about a day’s worth of calories in one gorging.
But scientists’ say that fast food and depression are linked. People who ate fast food were more likely to develop depression, and people who ate whole foods (ex. Eat Clean Diet) had lower odds of developing depression.
Check out the study here. Just another reason to not use fast food as my treat….now I just need someone to tell me no!
From Men’s Health, foods that contain the most hidden salt:
- Shredded parmesan
- Smoked salmon
- Ramen noodles
- Microwaved pork bacon (Sodium Equivalent: 3 orders of McDonald’s large French fries!!!)
- Cooked turkey bacon
- Canned anchovies
- Teriyaki sauce
- Soy sauce
Q: According to my workout program, next week I should be ready to increase the weight of my dumbbells and reduce the number of reps for each exercise. The problem is, the next heaviest set of dumbbells at my gym is too heavy for me to complete the entire set of reps. What should I do?
A: A good gym should have dumbbells that increase in weight by 2.5-pound increments up to 25-pound weights. If you are reducing the number of reps by 5, which is what I recommend, and increasing the weight by only 2.5 to 5 pounds, you should be able to get through all of the reps for the exercises. If you start to feel that you can’t do the last few reps, you can go back to the lower weight you were using over the previous couple of weeks.In general, you should pick a weight that’s heavy enough that you can just barely complete the prescribed repetitions with perfect form….for the rest of the answer click here!
From Men’s Health:
- Discover your weaknesses and strengths
- Use these three rules for your workout:
1. Use high-intensity interval training.
2. You don’t need to train all day—the intense part of my clients’ sessions is approximately 45 minutes. Get in, do your work, and then recover.
3. Diversify your program—keep it challenging, mix it up, and train the body from the feet to the fingertips, left and right, front and back.
Everyone should do pullups, pushups and lunges.
Avoid the biggest mistakes listed here!
Q: I really like how my quads and hams have started tightening up, but my inner thighs have a long way to go. Any suggestions for exercises that will help this area?
A: Sadly, this is where your body chooses to deposit its fat. Genetically speaking, your body is predisposed to carry weight there, so that will be the last place it’s going to come off. The best thing you can do is watch what you eat and keep training. This will help you lose weight in general — and eventually those problem areas are gonna have to give!
That said, if strengthening the muscles in this area is the goal, I prefer old-school Jane Fonda leg lifts. They target the muscle you want to hit without creating bulk. I know this isn’t exactly the answer you’re looking for, but it’s the truth, and if you stay the course, your inner thighs WILL tighten up. Just keep doing what you’re doing!