Dear Diary

November 26, 2009

Dear Diary,

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.

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November 26, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Dear Diary, Diet, Exercise, Weight Loss Tips. 1 comment.

Dear Diary

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!

November 20, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Dear Diary, Diet, Exercise, Weight Loss Tips. Leave a comment.

Quick and Easy Breakfast Recipes

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
  • Burrito
  • Mushroom cheese scramble
  • Something that resembles a dessert made of breakfast food
  • Omelet
  • Pancakes
  • Herb scramble
  • Egg and cheese sandwich
  • Tex-Mex

November 20, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Weight Loss Tips. 3 comments.

Avoid a Cold: Eat, Sleep and Exercise

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

November 20, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise. 1 comment.

Fast Food and Depression

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!

November 18, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Fast Food, Interesting Articles, Weight Loss Tips. Leave a comment.

Please Don’t Pass The Salt

From Men’s Health, foods that contain the most hidden salt:

  1. Shredded parmesan
  2. Smoked salmon
  3. Ramen noodles
  4. Microwaved pork bacon (Sodium Equivalent: 3 orders of McDonald’s large French fries!!!)
  5. Salami
  6. Cooked turkey bacon
  7. Capers
  8. Canned anchovies
  9. Teriyaki sauce
  10. Soy sauce

November 18, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet. Leave a comment.

4 Secrets to Muscle-Building from an NFL Trainer

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From Men’s Health:

  1. Discover your weaknesses and strengths
  2. Use these three rules for your workout:
  3. Everyone should do pullups, pushups and lunges.
  4. Avoid the biggest mistakes listed here!

November 14, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Exercise, Male Perspective, Weight Loss Tips. 1 comment.

How Can I Keep On Track?

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From EverydayHealth.com:

Q: Every time I’ve tried improving my diet, I’m good for a few weeks and then I falter. Do you have any advice on how to keep at it?

A:  I think everyone can relate to this feeling — when starting a new project, there’s an excitement that not only fades with time but also weakens when confronted with the resistance we have to changing our habits. The new challenge is to stick to your new routine even after that initial motivation fades.Here are some ways to keep yourself on track:

  •  Why did I slip up today?
  • Are there patterns in my setbacks?
  • Do I tend to struggle with the same types of foods or a specific time of day?
  • Is there something going on in my life that is stressing me out?
  • Forgive your mistakes.

Read more here!

October 25, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Weight Loss Tips. Leave a comment.

Calorie Burners – Women’s Health

fat-burning-techniques

Here are some fat burning tips from Women’s Health.  Click on this link to see their reasoning and workout routines behind the tips listed.

  • Shock your body

 

October 22, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Weight Loss Tips. Leave a comment.

20 Tips from Trainers – How To Stick To Your Workout

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Here are 20 tips from the Men’s Health article “20 Ways to Stick to Your Workout” by Adam Campbell.

  1. Sign up for a distance race
  2. Make a bet
  3. Exercise to your health
  4. Switch your training partners
  5. Compete
  6. Think about fat
  7. Do a daily gut check (I did it, depressing, but will never miss a workout!)
  8. Join a fitness message board
  9. Strike an agreement with your family
  10. Listen to your favorites music
  11. Plan your workouts in advance
  12. Start with the exercise you dread
  13. Have a body composition test
  14. Don’t do what you hate
  15. Go through the motions even if you don’t feel like working out
  16. Start a streak
  17. Make your goals attractive
  18. See your body through her/his eyes
  19. Buy a year’s worth of protein
  20. Blackmail yourself

October 20, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Interesting Articles, Weight Loss Tips. Leave a comment.

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