Monday, February 4, 2013
Tuesday, January 29, 2013
Planking
So, a friend of mine from a group I belong to initiated a plank challenge for all of us. Since I think it's such a great idea, I'd like to challenge all of YOU to participate!
You don't have to tell me about it, if you don't want. But you're welcome to tell me about it if you do! Push yourself to hold it longer and longer each week!
My goal will be a 15 second increase each week. Here's my first one:
You don't have to tell me about it, if you don't want. But you're welcome to tell me about it if you do! Push yourself to hold it longer and longer each week!
My goal will be a 15 second increase each week. Here's my first one:
Saturday, January 26, 2013
EXCITED!
Perhaps no one cares, but these little gems are shipping to me in 7-10 business days:
I had the PureCadence and they're getting pretty worn, so I upgraded to the PureCadence 2. Bonus: they're purple and teal, my two favorite colors!
Clearly, I'm an avid fan of Brooks running shoes. My beloved Brooks have changed my life drastically. Never again will I run in Nike's.
If you're considering a commitment to running, Asics make a great running shoe, too. Some people think they're cuter/come in more colors, which they do. Its totally up to you.
I don't consider it inappropriate for me to want to own these, also...even if I just wear them for walking around in. (LOVE LOVE LOVE)
My suggestion is go to a store and let them fit you. Take your current pair of tennis shoes so they can look to see where you're stepping down...does your toe hit first, or your heel? Or the center of your foot? Try on lots and lots of shoes and just go with what feels right.
The shoes can make ALL the difference.
I had the PureCadence and they're getting pretty worn, so I upgraded to the PureCadence 2. Bonus: they're purple and teal, my two favorite colors!
Clearly, I'm an avid fan of Brooks running shoes. My beloved Brooks have changed my life drastically. Never again will I run in Nike's.
If you're considering a commitment to running, Asics make a great running shoe, too. Some people think they're cuter/come in more colors, which they do. Its totally up to you.
I don't consider it inappropriate for me to want to own these, also...even if I just wear them for walking around in. (LOVE LOVE LOVE)
My suggestion is go to a store and let them fit you. Take your current pair of tennis shoes so they can look to see where you're stepping down...does your toe hit first, or your heel? Or the center of your foot? Try on lots and lots of shoes and just go with what feels right.
The shoes can make ALL the difference.
Friday, January 25, 2013
This is the background on my phone.
Occasionally people see it and assume I'm a lesbian, but it motivates me so, so be it.
The Most Important Meal of the Day
You guessed it! Be it ever so cliche, breakfast is indeed the most important meal of the day.
See what I did there? I totally rhymed.
Fat Whitney NEVER ate breakfast. First of all, Fat Whitney never made time. Second of all, Fat Whitney always assumed no breakfast meant fewer calories and meant I'd get skinny.
Obviously that was false.
First of all, I'm going to start with "making time." Notice I didn't say that Fat Whitney "didn't have" time? With any of the lifestyle changes I've made, I didn't "have" time. Meal planning, working out, etc. require making time and not making excuses. If Nike taught me anything, its that we all need to just do it.
I go to Grad School, work a full-time job, bartend part time, raise a dog, and work out 5 days a week. I bet you have a long list of things you "do" as well. I don't want to hear about it, because let me be blunt, what you're doing is not as important to your weight loss as what you're not doing right now. I am neurotic about my planner. EVERYTHING goes in there. I schedule on Sunday for my entire week. School due dates, things I've promised to do, both jobs, work outs, etc. That way, I never run into a situation where I'm going from one job to the next with no supper and have to grab something quick like McDonalds. If I ever AM in these situations, Subway is a great go-to place to go that isn't going to throw me off immensely.
Am I telling you that you need to plan in time for sex or bowel movements? No. Am I telling you plans can't change? No. I'm just telling you this is what I do, and for the most part it works. Today, I just found out I have an impromptu Birthday Party to go to Saturday and its right during my scheduled work out. So what am I going to do? Get up earlier.
For someone who hates mornings, that sucks. But so does being fat.
Now, this is why breakfast is important:
it gets your metabolism up and rocking right away in the morning. It keeps you full until snack or lunch time, whichever comes first, so you don't over eat. It gives you another opportunity to get in the nutrients you need to keep your body healthy. I know everyone WANTS to lose weight, but depriving your body is worse in the long run.
Without further ado, by popular request, some breakfast recipes that I do. Keep in mind, I don't have a husband, boyfriend, etc to cook for every morning. Its just me, and I can eat whatever diet food I want without anyone making fun of me.
Breakfast 1:
Yoplait Light Fat-Free Yogurt (disclaimer about anything "fat free" or "light" or "low fat"...I'm not a huge fan. First of all, I get that its good for weight loss...in small doses. My theory is, everytime they remove an ingredient that contains fat, they replace it with a chemical. Chemicals to me are gonna sit there all fatty like covering my abs or my thighs or my ass...God damn you thick girl genetics...and not make me happy. But, I'm also a huge hypocrite because here and there I will do these things.) I like yoplait cuz frankly some of the flavors are delicious. Some people prefer Greek yogurt. I've personally never been a fan but if you are, I've heard it keeps you fabulously full.
Options to go with it: Fruit, Special K Cereal (literally, I put the cereal in the yogurt. Sounds weird but super delicious. Its like the same concept basically as granola on your yogurt.), Special K 90 Calorie snack bars, a piece of whole wheat toast, whatever you want really. Usually if I do yogurt with the Special K bar, snack is required before lunch. You burn through that right away.
Breakfast 2:
Ground turkey, prepared like taco meat. I like this because after I make a batch, I can freeze it and take out portion sizes. Put it in a skillet with red peppers, onions, black olives, whatever you like. Fry it all up (cooking spray people, no butter), and then crack an egg over it. Eat that with salsa on top.
This can also be done without meat at all. You can do just the veggies and the egg, totally up to you.
Breakfast 3:
Smoothies! More coming on this in an upcoming post. I'm really enjoying the experimenting going into this one though!
Breakfast 4:
Dry toast with a fried egg on it, big bowl of fruit.
Breakfast 4:
Oatmeal! I get the "fruit and cream" flavors, they're all right around 130 calories a packet. I then add that fruit to it in substantial amounts. Like peaches & cream with peaches...yum. There's not a whole LOT in that packet but the great thing about oatmeal is that you don't need a lot, it sticks with you.
The beautiful, wonderful thing about breakfast is though I don't eat carbs in any substantial amounts, I can eat some carbs at breakfast! You have all day to burn them, rather than loading up on carbs at dinner and doing nothing but going to bed shortly thereafter.
I must admit, breakfast is not always the most exciting. But you can pull bits and pieces of the meals I throw together and use them how you'd like, too. If you have a smartphone, download myfitnesspal to help you track the calorie intake on your breakfasts. Shoot for right around 200-250 calories.
I will work on finding some more exciting ones that are possible husband pleasers, too...but for now, this is what I do.
Good luck! :)
See what I did there? I totally rhymed.
Fat Whitney NEVER ate breakfast. First of all, Fat Whitney never made time. Second of all, Fat Whitney always assumed no breakfast meant fewer calories and meant I'd get skinny.
Obviously that was false.
First of all, I'm going to start with "making time." Notice I didn't say that Fat Whitney "didn't have" time? With any of the lifestyle changes I've made, I didn't "have" time. Meal planning, working out, etc. require making time and not making excuses. If Nike taught me anything, its that we all need to just do it.
I go to Grad School, work a full-time job, bartend part time, raise a dog, and work out 5 days a week. I bet you have a long list of things you "do" as well. I don't want to hear about it, because let me be blunt, what you're doing is not as important to your weight loss as what you're not doing right now. I am neurotic about my planner. EVERYTHING goes in there. I schedule on Sunday for my entire week. School due dates, things I've promised to do, both jobs, work outs, etc. That way, I never run into a situation where I'm going from one job to the next with no supper and have to grab something quick like McDonalds. If I ever AM in these situations, Subway is a great go-to place to go that isn't going to throw me off immensely.
Am I telling you that you need to plan in time for sex or bowel movements? No. Am I telling you plans can't change? No. I'm just telling you this is what I do, and for the most part it works. Today, I just found out I have an impromptu Birthday Party to go to Saturday and its right during my scheduled work out. So what am I going to do? Get up earlier.
For someone who hates mornings, that sucks. But so does being fat.
Now, this is why breakfast is important:
it gets your metabolism up and rocking right away in the morning. It keeps you full until snack or lunch time, whichever comes first, so you don't over eat. It gives you another opportunity to get in the nutrients you need to keep your body healthy. I know everyone WANTS to lose weight, but depriving your body is worse in the long run.
Without further ado, by popular request, some breakfast recipes that I do. Keep in mind, I don't have a husband, boyfriend, etc to cook for every morning. Its just me, and I can eat whatever diet food I want without anyone making fun of me.
Breakfast 1:
Yoplait Light Fat-Free Yogurt (disclaimer about anything "fat free" or "light" or "low fat"...I'm not a huge fan. First of all, I get that its good for weight loss...in small doses. My theory is, everytime they remove an ingredient that contains fat, they replace it with a chemical. Chemicals to me are gonna sit there all fatty like covering my abs or my thighs or my ass...God damn you thick girl genetics...and not make me happy. But, I'm also a huge hypocrite because here and there I will do these things.) I like yoplait cuz frankly some of the flavors are delicious. Some people prefer Greek yogurt. I've personally never been a fan but if you are, I've heard it keeps you fabulously full.
Options to go with it: Fruit, Special K Cereal (literally, I put the cereal in the yogurt. Sounds weird but super delicious. Its like the same concept basically as granola on your yogurt.), Special K 90 Calorie snack bars, a piece of whole wheat toast, whatever you want really. Usually if I do yogurt with the Special K bar, snack is required before lunch. You burn through that right away.
Breakfast 2:
Ground turkey, prepared like taco meat. I like this because after I make a batch, I can freeze it and take out portion sizes. Put it in a skillet with red peppers, onions, black olives, whatever you like. Fry it all up (cooking spray people, no butter), and then crack an egg over it. Eat that with salsa on top.
This can also be done without meat at all. You can do just the veggies and the egg, totally up to you.
Breakfast 3:
Smoothies! More coming on this in an upcoming post. I'm really enjoying the experimenting going into this one though!
Breakfast 4:
Dry toast with a fried egg on it, big bowl of fruit.
Breakfast 4:
Oatmeal! I get the "fruit and cream" flavors, they're all right around 130 calories a packet. I then add that fruit to it in substantial amounts. Like peaches & cream with peaches...yum. There's not a whole LOT in that packet but the great thing about oatmeal is that you don't need a lot, it sticks with you.
The beautiful, wonderful thing about breakfast is though I don't eat carbs in any substantial amounts, I can eat some carbs at breakfast! You have all day to burn them, rather than loading up on carbs at dinner and doing nothing but going to bed shortly thereafter.
I must admit, breakfast is not always the most exciting. But you can pull bits and pieces of the meals I throw together and use them how you'd like, too. If you have a smartphone, download myfitnesspal to help you track the calorie intake on your breakfasts. Shoot for right around 200-250 calories.
I will work on finding some more exciting ones that are possible husband pleasers, too...but for now, this is what I do.
Good luck! :)
Thursday, January 24, 2013
Quick Ab Ripper
I've been slacking a little lately, with grad school starting back up, and I do apologize. I've gotta run from one job to the next, so I'm going to post just a quick ab ripper I've been doing. Promise when I get home tonight I'll post something witty and awesome...I've got something wonderful in the works for all of you.
Without further ado, the ab ripper. Which I lovingly call it because that's how it feels...
50 crunches
30 second plank
30 second side plank
30 second plank
30 second other side plank
30 second bridge
30 supermans
Start over again at 50 crunches and repeat 2-3 times.
Work hard. Xo
Without further ado, the ab ripper. Which I lovingly call it because that's how it feels...
50 crunches
30 second plank
30 second side plank
30 second plank
30 second other side plank
30 second bridge
30 supermans
Start over again at 50 crunches and repeat 2-3 times.
Work hard. Xo
Sunday, January 20, 2013
Smoothie Fail
Okay, so as you all know, one of my goals right now is to get more fruit into my diet. I don't get in nearly enough.
Also, thanks to myfitnesspal its come to my attention that I'm not getting ENOUGH calories on the days that I run, and that could be contributing to why I seem to be at a plateau with weight loss.
The solution I've come up with is breakfast/post-work out smoothies.
I wanted to first start trying these last week, but Monday morning as I was going to start day 1 of breakfast smoothies, I discovered (after dumping all the ingredients in there) that my blender was broke.
So anyway, I got a new blender this weekend, and most of the ingredients for all the different recipes I've dreamed up in my head.
I tried the first one tonight, and...
it was disgusting.
EPIC FAIL.
First off, I'm lactose intolerant, so I'm going with Almond Milk. Which I do not particularly like the taste of.
I wanted to do raspberry/peach tonight.
The recipe I used was 1 cup (that's a serving size) of Almond Milk, 1/2 cup of raspberries, 1/2 cup of peaches, teaspoon of honey.
First of all, I need to use LESS almond milk. Like I think 1/2 cup would be sufficient. Also, I put ice cubes in it and that wasn't necessary, since I'm using frozen fruit (cheaper, and it keeps longer.) Another mistake I made was I think I need to partially thaw the peaches instead of throwing them in there still frozen and in such large pieces. The smoothie turned out kind of chunky.
Overall, disastrous.
So I dumped it and started fresh with another recipe. For this one, I went with 1/4 cup of almond milk, 1/4 cup yogurt, (for some reason, the powers that be have blessed me to be able to handle yogurt in very small doses despite the lactose intolerance) 1 small banana, and a tablespoon of peanut butter.
I want you to know that this smoothie was, in fact, SUPER DELICIOUS.
However, I forgot that I'd taken my multivitamin like 10 minutes before that. Remember how I advised NOT to take them with dairy?
WHOOPS.
So anyway, I'm going to keep experimenting with these, and when I find some good recipes that work for me, I'll post them for you all to try.
Note: Anything I use Almond Milk for, you can use regular milk, you lucky lady (or man) you! Unless you prefer Almond Milk or appreciate its low calorie qualities.
Note: Post work out snacks should NEVER be more than 150 calories, or undo all the progress you made at the gym. It should be a combination of protein and calcium, to help your muscles break down everything that was done during your work out.
Also, thanks to myfitnesspal its come to my attention that I'm not getting ENOUGH calories on the days that I run, and that could be contributing to why I seem to be at a plateau with weight loss.
The solution I've come up with is breakfast/post-work out smoothies.
I wanted to first start trying these last week, but Monday morning as I was going to start day 1 of breakfast smoothies, I discovered (after dumping all the ingredients in there) that my blender was broke.
So anyway, I got a new blender this weekend, and most of the ingredients for all the different recipes I've dreamed up in my head.
I tried the first one tonight, and...
it was disgusting.
EPIC FAIL.
First off, I'm lactose intolerant, so I'm going with Almond Milk. Which I do not particularly like the taste of.
I wanted to do raspberry/peach tonight.
The recipe I used was 1 cup (that's a serving size) of Almond Milk, 1/2 cup of raspberries, 1/2 cup of peaches, teaspoon of honey.
First of all, I need to use LESS almond milk. Like I think 1/2 cup would be sufficient. Also, I put ice cubes in it and that wasn't necessary, since I'm using frozen fruit (cheaper, and it keeps longer.) Another mistake I made was I think I need to partially thaw the peaches instead of throwing them in there still frozen and in such large pieces. The smoothie turned out kind of chunky.
Overall, disastrous.
So I dumped it and started fresh with another recipe. For this one, I went with 1/4 cup of almond milk, 1/4 cup yogurt, (for some reason, the powers that be have blessed me to be able to handle yogurt in very small doses despite the lactose intolerance) 1 small banana, and a tablespoon of peanut butter.
I want you to know that this smoothie was, in fact, SUPER DELICIOUS.
However, I forgot that I'd taken my multivitamin like 10 minutes before that. Remember how I advised NOT to take them with dairy?
WHOOPS.
So anyway, I'm going to keep experimenting with these, and when I find some good recipes that work for me, I'll post them for you all to try.
Note: Anything I use Almond Milk for, you can use regular milk, you lucky lady (or man) you! Unless you prefer Almond Milk or appreciate its low calorie qualities.
Note: Post work out snacks should NEVER be more than 150 calories, or undo all the progress you made at the gym. It should be a combination of protein and calcium, to help your muscles break down everything that was done during your work out.
Saturday, January 19, 2013
The Truth About Running...
Is that I absolutely hate it.
I've never been a "runner." I've never enjoyed running. I'd give up because I had a side ache, or it hurt, or I was starting to breathe heavy. Any of the million reasons there is to give up on anything.
At first, I started out really determined to push myself speed and distance wise. I found out quickly that wasn't going to work. I hurt my knee and that put me out 3 weeks of working out entirely, all because I wasn't willing to take it slow it is okay, and smart, to start slow.
When I first started, I'd do 15 minute intervals on the treadmill at my own speeds/incline and then get off, so my strength training, then back on 15 more minutes, etc. until I'd gotten in 45 minutes total of running. I was never afraid to take it slow if one day felt worse than the next. Do not get discouraged! Some days, based on what you've eaten, drank, how the damn wind is blowing, it just won't feel as good as it does other days. The key is to get back at it the next day and not to give up.
Now I do 5 miles, 4-5 days a week, all in a row. I don't interval it because I don't have to. Right now in treadmill running because its winter in Wisconsin and frankly, I hate being cold. But in the warm months running outside is the greatest stress relief! Just remember, an outdoor mile is completely different from a treadmill mile. I completely expect my first 5K of spring to feel like I'm running 8 miles instead of just over 3.
The reason running is my go-to exercise? NOTHING melts weight off faster. I could not have lost what I lost without running.
You will find the more you run, the more you will feel encouraged to eat well. Nothing makes you feel worse while running than having fueled your body with garbage beforehand. I always try to think of it like this: if it's going to make me feel heavy on my runs, SKIP IT!
Let me know when you're ready for a running partner!
I've never been a "runner." I've never enjoyed running. I'd give up because I had a side ache, or it hurt, or I was starting to breathe heavy. Any of the million reasons there is to give up on anything.
At first, I started out really determined to push myself speed and distance wise. I found out quickly that wasn't going to work. I hurt my knee and that put me out 3 weeks of working out entirely, all because I wasn't willing to take it slow it is okay, and smart, to start slow.
When I first started, I'd do 15 minute intervals on the treadmill at my own speeds/incline and then get off, so my strength training, then back on 15 more minutes, etc. until I'd gotten in 45 minutes total of running. I was never afraid to take it slow if one day felt worse than the next. Do not get discouraged! Some days, based on what you've eaten, drank, how the damn wind is blowing, it just won't feel as good as it does other days. The key is to get back at it the next day and not to give up.
Now I do 5 miles, 4-5 days a week, all in a row. I don't interval it because I don't have to. Right now in treadmill running because its winter in Wisconsin and frankly, I hate being cold. But in the warm months running outside is the greatest stress relief! Just remember, an outdoor mile is completely different from a treadmill mile. I completely expect my first 5K of spring to feel like I'm running 8 miles instead of just over 3.
The reason running is my go-to exercise? NOTHING melts weight off faster. I could not have lost what I lost without running.
You will find the more you run, the more you will feel encouraged to eat well. Nothing makes you feel worse while running than having fueled your body with garbage beforehand. I always try to think of it like this: if it's going to make me feel heavy on my runs, SKIP IT!
Let me know when you're ready for a running partner!
Friday, January 18, 2013
Thursday, January 17, 2013
I'm Hungry...Or Am I?
Cravings happen.
The reality is you might be hungry...but you could also be any of the following:
-thirsty
-bored
-stressed
-hormonal
-sad
etc., etc., insert any mood here & I've used it as an excuse to eat.
Here's five simple ways to curb cravings:
1.) Drink a full glass of water. You may think you're hungry, but there's a very real chance you could just be thirsty. Fill up an ice cold glass of water, and drink the whole thing. Feel better? If not, you might really be hungry. The bonus to this one is, even if you ARE truly hungry, you're likely to eat less because you're going to feel more full from the water.
2.) Play Dress-Up. A good way I avoid cravings, or the temptation to eat, is to go to my closet. Grab a pair of your "fat" jeans, and try them on. How good does that feel, that they're way too big? Still hungry? Try a pair of your skinny jeans, that are way too tight. How does that feel? Still hungry?
3.) Do the 7-minute ab work out. This might just take your mind off of it.
4.) Brush your teeth, or gargle mouthwash. When your mouth is minty fresh, you're less likely to want to eat. If you're at work and this isn't an option, put in a fresh piece of gum.
5.) Phone a friend. Have a 10 minute phone conversation with someone. Maybe you need to vent, or maybe you just need to take your mind off of it.
If you've given these a shot and after about 10 minutes, you're still hungry, your body is probably telling you that you need to fuel it.
IT IS PERFECTLY OKAY TO BE HUNGRY BECAUSE YOUR BODY SAYS SO.
It is NOT okay to be hungry because your boyfriend's an asshole.
These things won't work to distract you if your body is actually telling you it needs food. Snack smart at this point. Reach for a healthy snack and a full glass of water, and satisfy your body by giving it what it NEEDS.
I'm not telling you to deprive yourself. I'm fortunate; I NEVER crave sweets. But sometimes I have the kind of day where I NEED CHOCOLATE (I'm only human) and typically, one piece of Dove Chocolate or a Hersheys kiss will do the trick for me.
If that won't cut it for you, have a cookie. Have some frozen yogurt. Have a God damn ice cream bar if you're having a "homicidal dieting woman" moment and your asshole boyfriend's life is truly in danger.
If you deprive yourself, you will binge later. You are the one that has live with yourself...and unless you're my sister (hey Sis!) I don't have to live with you. I'm not here to tell you what kind of lifestyle you can live with for the rest of your life. I'm just hear to help encourage you to make BETTER lifestyle decisions.
One thing I've learned with low calorie diets, is that every once in a while your body NEEDS something higher in calories to shock your system a bit. If your body gets used to only having to break down a small amount of calories each day, your metabolism will get lazy and forget HOW to metabolize more calories. You want to avoid that. I know a lot of people take 1 day off a week where they eat what they want. I don't do it that often personally, but you're going to have to find what works for you.
For example, and as a lesson in portion control:
I LOVE LOVE LOVE bacon cheeseburgers & pizza. Sorry to my ass. Sorry to my thighs. Sorry to my lactose intolerance.
YOU ARE WELCOME, TASTE BUDS.
When I crave one of these things now, this is what I do:
*half a bacon cheeseburger, large side salad with fat-free dressing, large ice water. Skip the fries.
*1 slice of pizza, large side salad with fat-free dressing, large ice water. Skip the breadsticks.
Portion control is key.
Crave smartly.
xoxo
The reality is you might be hungry...but you could also be any of the following:
-thirsty
-bored
-stressed
-hormonal
-sad
etc., etc., insert any mood here & I've used it as an excuse to eat.
Here's five simple ways to curb cravings:
1.) Drink a full glass of water. You may think you're hungry, but there's a very real chance you could just be thirsty. Fill up an ice cold glass of water, and drink the whole thing. Feel better? If not, you might really be hungry. The bonus to this one is, even if you ARE truly hungry, you're likely to eat less because you're going to feel more full from the water.
2.) Play Dress-Up. A good way I avoid cravings, or the temptation to eat, is to go to my closet. Grab a pair of your "fat" jeans, and try them on. How good does that feel, that they're way too big? Still hungry? Try a pair of your skinny jeans, that are way too tight. How does that feel? Still hungry?
3.) Do the 7-minute ab work out. This might just take your mind off of it.
4.) Brush your teeth, or gargle mouthwash. When your mouth is minty fresh, you're less likely to want to eat. If you're at work and this isn't an option, put in a fresh piece of gum.
5.) Phone a friend. Have a 10 minute phone conversation with someone. Maybe you need to vent, or maybe you just need to take your mind off of it.
If you've given these a shot and after about 10 minutes, you're still hungry, your body is probably telling you that you need to fuel it.
IT IS PERFECTLY OKAY TO BE HUNGRY BECAUSE YOUR BODY SAYS SO.
It is NOT okay to be hungry because your boyfriend's an asshole.
These things won't work to distract you if your body is actually telling you it needs food. Snack smart at this point. Reach for a healthy snack and a full glass of water, and satisfy your body by giving it what it NEEDS.
I'm not telling you to deprive yourself. I'm fortunate; I NEVER crave sweets. But sometimes I have the kind of day where I NEED CHOCOLATE (I'm only human) and typically, one piece of Dove Chocolate or a Hersheys kiss will do the trick for me.
If that won't cut it for you, have a cookie. Have some frozen yogurt. Have a God damn ice cream bar if you're having a "homicidal dieting woman" moment and your asshole boyfriend's life is truly in danger.
If you deprive yourself, you will binge later. You are the one that has live with yourself...and unless you're my sister (hey Sis!) I don't have to live with you. I'm not here to tell you what kind of lifestyle you can live with for the rest of your life. I'm just hear to help encourage you to make BETTER lifestyle decisions.
One thing I've learned with low calorie diets, is that every once in a while your body NEEDS something higher in calories to shock your system a bit. If your body gets used to only having to break down a small amount of calories each day, your metabolism will get lazy and forget HOW to metabolize more calories. You want to avoid that. I know a lot of people take 1 day off a week where they eat what they want. I don't do it that often personally, but you're going to have to find what works for you.
For example, and as a lesson in portion control:
I LOVE LOVE LOVE bacon cheeseburgers & pizza. Sorry to my ass. Sorry to my thighs. Sorry to my lactose intolerance.
YOU ARE WELCOME, TASTE BUDS.
When I crave one of these things now, this is what I do:
*half a bacon cheeseburger, large side salad with fat-free dressing, large ice water. Skip the fries.
*1 slice of pizza, large side salad with fat-free dressing, large ice water. Skip the breadsticks.
Portion control is key.
Crave smartly.
xoxo
Liquid French Fries
I'm from rural Western Wisconsin. The town I live in has 3,000 people. Do you know what there is to do here for fun?
Drink, be an overzealous WI sports fan while drinking, bonfires while drinking, winter drinking activities, you get the picture.
And it's probably not the type of drinking you're thinking of if you're not from around here. We get "socially smashed."
If you're from Wisconsin, you can identify with that awkward moment when you go to the doctor & they ask how many times a week you consume alcohol & in what quantity & you're actually too embarrassed to be honest. The standards for alcoholism should be different for us. Unfortunately, the effects on our bodies & the ability to lose weight are not.
ALCOHOL IS LIQUID FRENCH FRIES.
Alcohol, I confess, is what separates me from my goal weight & it's what is keeping those last 10 lbs on me. That thing I call "tolerance" that's covering my abs? That's actually called "beer gut." I can seriously drink my daily allowance of calories on a Friday or Saturday night. Or a Sunday, if the Packers are playing.
I love wine. I could seriously never touch beer or liquor again, except for the sad truth is then I'd have NO social life. Frankly, I'm 24, single, and from WI...& sometimes I just WANT to get make-bad-decisions wasted.
So this is my pledge to myself:
-ONE night per weekend of drinking
-ONE glass of wine on ONE weeknight as long as it is not one of my two days off from the gym
Weekend drinking will be confined to low calorie beers or vodka tonics with lime, or Bloody Mary's.
What stands in my way?
-not planning sober weekend activities
-not managing my work/grad school stress well
-keeping alcohol readily available
Do I suggest this for you? Honestly, I suggest a lifestyle you can be comfortable with long-term. Me? I'm probably old enough to start growing out of heavy drinking anyway. If you're not? Just make sure you accommodate with diet and exercise, & be realistic about your weight loss goals accordingly.
Tonight might be my wine night.
Drink, be an overzealous WI sports fan while drinking, bonfires while drinking, winter drinking activities, you get the picture.
And it's probably not the type of drinking you're thinking of if you're not from around here. We get "socially smashed."
If you're from Wisconsin, you can identify with that awkward moment when you go to the doctor & they ask how many times a week you consume alcohol & in what quantity & you're actually too embarrassed to be honest. The standards for alcoholism should be different for us. Unfortunately, the effects on our bodies & the ability to lose weight are not.
ALCOHOL IS LIQUID FRENCH FRIES.
Alcohol, I confess, is what separates me from my goal weight & it's what is keeping those last 10 lbs on me. That thing I call "tolerance" that's covering my abs? That's actually called "beer gut." I can seriously drink my daily allowance of calories on a Friday or Saturday night. Or a Sunday, if the Packers are playing.
I love wine. I could seriously never touch beer or liquor again, except for the sad truth is then I'd have NO social life. Frankly, I'm 24, single, and from WI...& sometimes I just WANT to get make-bad-decisions wasted.
So this is my pledge to myself:
-ONE night per weekend of drinking
-ONE glass of wine on ONE weeknight as long as it is not one of my two days off from the gym
Weekend drinking will be confined to low calorie beers or vodka tonics with lime, or Bloody Mary's.
What stands in my way?
-not planning sober weekend activities
-not managing my work/grad school stress well
-keeping alcohol readily available
Do I suggest this for you? Honestly, I suggest a lifestyle you can be comfortable with long-term. Me? I'm probably old enough to start growing out of heavy drinking anyway. If you're not? Just make sure you accommodate with diet and exercise, & be realistic about your weight loss goals accordingly.
Tonight might be my wine night.
TV Butt
I plan on posting these periodically. The intention is to point out to you that there are a lot of points throughout the day when 10-15 minutes of downtime can be the perfect time to do SOMETHING.
These, along with the 7 minute abs I posted a few days ago, are not meant to be the ONLY things you do. Doing just the minimum will not get you maximum results. This isn't a substitute for an actual lengthy work out of multiple sets of a certain # of reps, weighted most of the time.
This on its own is not going to change your life, just as healthy eating without exercise will not drastically change your life and vice versa.
Credits go to my cousin for this exercise.
This is a nice thing I do for my butt sometimes, while I'm watching TV. And alone, because I look silly doing it.
I have 2.5 lb ankle weights that strap on, and I can add another 2.5 lbs to make them 5 lb if I choose, but I usually just use the 2.5 lbs. You don't have to do this with any weight at all, its not required.
Get down on your hands and knees.
Lift your bent right leg to the side, so your knee goes out away from your body, 15 times.
Lift your bent left leg to the side, so your knee goes out away from your body, 15 times.
Bring your right leg forward towards your chest and then push straight back, 15 times.
Bring your left leg forward towards your chest and then push straight back, 15 times.
Lift your bent right leg up high, so your foot goes up in the air, 15 times.
Lift your bent left leg up high, so your foot goes up in the air, 15 times.
I usually do two sets.
If you need to see me do this to get the picture, I can make a video. Its pretty simple though.
Good luck.
These, along with the 7 minute abs I posted a few days ago, are not meant to be the ONLY things you do. Doing just the minimum will not get you maximum results. This isn't a substitute for an actual lengthy work out of multiple sets of a certain # of reps, weighted most of the time.
This on its own is not going to change your life, just as healthy eating without exercise will not drastically change your life and vice versa.
Credits go to my cousin for this exercise.
This is a nice thing I do for my butt sometimes, while I'm watching TV. And alone, because I look silly doing it.
I have 2.5 lb ankle weights that strap on, and I can add another 2.5 lbs to make them 5 lb if I choose, but I usually just use the 2.5 lbs. You don't have to do this with any weight at all, its not required.
Get down on your hands and knees.
Lift your bent right leg to the side, so your knee goes out away from your body, 15 times.
Lift your bent left leg to the side, so your knee goes out away from your body, 15 times.
Bring your right leg forward towards your chest and then push straight back, 15 times.
Bring your left leg forward towards your chest and then push straight back, 15 times.
Lift your bent right leg up high, so your foot goes up in the air, 15 times.
Lift your bent left leg up high, so your foot goes up in the air, 15 times.
I usually do two sets.
If you need to see me do this to get the picture, I can make a video. Its pretty simple though.
Good luck.
Wednesday, January 16, 2013
My Love-Hate With Multivitamins
I eat a very very low calorie diet.
That being said, there are nutritional needs that I have to supplement. I'm lactose intolerant, so right off the bat I have to supplement calcium. I do everything I can to consume enough protein, and typically do. But I know I don't get enough fruits, iron, and often need the Vitamin C, because when you're running 5 miles 5 days a week you need to stay healthy.
Right from the get-go, I knew I needed to take a multivitamin to help supplement some of the nutrients that I don't get regularly from food.
After some trial & error, I settled on Women's One-A-Day Active Metabolism. They're about $8.99 at any Walgreens, Walmart, Target, whatever. I picked these in the beginning mostly because of the word "metabolism", but I've stuck with these. Again, this is what I take. You are allowed and encouraged to find what works for you.
Now, in addition to the multivitamin, I take:
*Vitamin C (You can never really "over-do" it. Vitamin C is water based, what your body does not use it will pee out. This is one of the most important to me, because the minute I get sick my work outs suffer or stop completely. I cannot afford that.)
*Biotin (I'm obsessed with growing my hair)
*Fish Oil
My vitamin supplementing is a work in progress. The more I research and learn, the more I decided to change what I'm taking versus what I'm getting through food. Its an evolving process, so we will be coming back to this at some point I'm sure.
This is where the hate part comes in:
I'm extremely sensitive to my multivitamin. At first I was taking it and getting extremely nauseated, puking within the first 10 minutes I had it down. This is what you need to know about taking a multivitamin:
*NEVER take it with citrus. The acid will react badly with it.
*NEVER take it with dairy. Ditto, the combination will make you sick. Does this mean you can't take it at lunch if you had a slice of cheese on your wrap? No. It means don't take it with yogurt at breakfast or with a milk chaser.
*NEVER take it on an empty stomach.
*Take it with a bigger meal. When I first started with the multivitamin, I'd take it with my breakfast. What I learned quickly is that my breakfasts are not a big enough meal. Its not enough substance to keep the multivitamin from irritating my stomach.
The result of not doing these things...almost instant nausea that won't go away until you throw it up.
Consider yourself warned. :)
That being said, there are nutritional needs that I have to supplement. I'm lactose intolerant, so right off the bat I have to supplement calcium. I do everything I can to consume enough protein, and typically do. But I know I don't get enough fruits, iron, and often need the Vitamin C, because when you're running 5 miles 5 days a week you need to stay healthy.
Right from the get-go, I knew I needed to take a multivitamin to help supplement some of the nutrients that I don't get regularly from food.
After some trial & error, I settled on Women's One-A-Day Active Metabolism. They're about $8.99 at any Walgreens, Walmart, Target, whatever. I picked these in the beginning mostly because of the word "metabolism", but I've stuck with these. Again, this is what I take. You are allowed and encouraged to find what works for you.
Now, in addition to the multivitamin, I take:
*Vitamin C (You can never really "over-do" it. Vitamin C is water based, what your body does not use it will pee out. This is one of the most important to me, because the minute I get sick my work outs suffer or stop completely. I cannot afford that.)
*Biotin (I'm obsessed with growing my hair)
*Fish Oil
My vitamin supplementing is a work in progress. The more I research and learn, the more I decided to change what I'm taking versus what I'm getting through food. Its an evolving process, so we will be coming back to this at some point I'm sure.
This is where the hate part comes in:
I'm extremely sensitive to my multivitamin. At first I was taking it and getting extremely nauseated, puking within the first 10 minutes I had it down. This is what you need to know about taking a multivitamin:
*NEVER take it with citrus. The acid will react badly with it.
*NEVER take it with dairy. Ditto, the combination will make you sick. Does this mean you can't take it at lunch if you had a slice of cheese on your wrap? No. It means don't take it with yogurt at breakfast or with a milk chaser.
*NEVER take it on an empty stomach.
*Take it with a bigger meal. When I first started with the multivitamin, I'd take it with my breakfast. What I learned quickly is that my breakfasts are not a big enough meal. Its not enough substance to keep the multivitamin from irritating my stomach.
The result of not doing these things...almost instant nausea that won't go away until you throw it up.
Consider yourself warned. :)
Tough Love
If you want it, work for it. If you're not willing to work for it, don't whine.
Work hard,
Whitney
Work hard,
Whitney
Goals & Skinny Bitches
So the other day at the gym I heard a girl say to her friend, "I hate when I see skinny bitches at the gym. It's like, you're already done!" Now, I knew she meant me because I was the only other person at the gym besides her and her friend.
First, I wanted to chide her for unoriginality because Daniel Tosh just tweeted that like a month ago. Second, I wanted to tell her to fuck off. And add that I'm a nice lady.
But I didn't, and what stopped me was remembering what I felt like seeing "skinny bitches" who are obviously in shape at the gym when I was 175 lbs and out of shape. It made me not want to keep going and it definitely didn't make me want to be there when they were.
I'm here to tell you that you're never "done" & that I'm not done. I have goals. If I stopped going to the gym tomorrow diet alone would not keep me this size. Not only that, but the unfortunate thing about our society is that each of us has insecurities, or we wouldn't be at the gym in the first place. Belittling someone else's insecurities will not make you feel more confident in your workouts. The truth embarking on a healthy lifestyle and hitting the gym can be scary and a little unsettling. I can assure you though, everyone there is more focused on themselves than you, so spin your focus to yourself also and you will have a much better workout.
When I first started going there was this woman in her late 40s with like 4 kids that ran like 10 miles a day it seemed, and she had an awesome body and I HATED when I'd pull in at the gym and see her there. I felt disgusting, fat, and slow on a treadmill next to her. Eventually I got better though, and she's actually helped me out a lot with some core work outs. She's even on occasion told me there's things she envies about ME.
So if you see a girl on a machine you don't understand, ask her about it. Maybe she can explain or give you some pointers. Or the girl with the rock solid abs? She can probably tell you how she got them. This girl could potentially be the cheapest personal trainer you could ever meet! Or if nothing else, maybe you will find a new work out buddy, which, in my experience are tough to come by. The more dedicated you become, the fewer work out buddies are willing to be that dedicated. Having one who's already proved they're dedicated is a bonus!
Without further ado, my current fitness goals:
*125 lbs
*get abs
*tone my butt and thighs
*get more fruit in my diet
*cut alcohol consumption to once a week (oh wine, I miss you already!)
Work hard. Xo
First, I wanted to chide her for unoriginality because Daniel Tosh just tweeted that like a month ago. Second, I wanted to tell her to fuck off. And add that I'm a nice lady.
But I didn't, and what stopped me was remembering what I felt like seeing "skinny bitches" who are obviously in shape at the gym when I was 175 lbs and out of shape. It made me not want to keep going and it definitely didn't make me want to be there when they were.
I'm here to tell you that you're never "done" & that I'm not done. I have goals. If I stopped going to the gym tomorrow diet alone would not keep me this size. Not only that, but the unfortunate thing about our society is that each of us has insecurities, or we wouldn't be at the gym in the first place. Belittling someone else's insecurities will not make you feel more confident in your workouts. The truth embarking on a healthy lifestyle and hitting the gym can be scary and a little unsettling. I can assure you though, everyone there is more focused on themselves than you, so spin your focus to yourself also and you will have a much better workout.
When I first started going there was this woman in her late 40s with like 4 kids that ran like 10 miles a day it seemed, and she had an awesome body and I HATED when I'd pull in at the gym and see her there. I felt disgusting, fat, and slow on a treadmill next to her. Eventually I got better though, and she's actually helped me out a lot with some core work outs. She's even on occasion told me there's things she envies about ME.
So if you see a girl on a machine you don't understand, ask her about it. Maybe she can explain or give you some pointers. Or the girl with the rock solid abs? She can probably tell you how she got them. This girl could potentially be the cheapest personal trainer you could ever meet! Or if nothing else, maybe you will find a new work out buddy, which, in my experience are tough to come by. The more dedicated you become, the fewer work out buddies are willing to be that dedicated. Having one who's already proved they're dedicated is a bonus!
Without further ado, my current fitness goals:
*125 lbs
*get abs
*tone my butt and thighs
*get more fruit in my diet
*cut alcohol consumption to once a week (oh wine, I miss you already!)
Work hard. Xo
Tuesday, January 15, 2013
Fun Fact
In case my earlier rant about water hadn't convinced you to put down the soda, an account I follow on twitter posted this fun little fact earlier:
"If the amount of sugar present in a can of coke is taken directly, you will vomit uncontrollably."
Seriously, put DOWN the soda now.
Smooches.
"If the amount of sugar present in a can of coke is taken directly, you will vomit uncontrollably."
Seriously, put DOWN the soda now.
Smooches.
Wrap It Up- Lunches to Go
These are couple of different low-cal wraps I sometimes do for meals, mainly lunches. They keep pretty well if I have to make them ahead of time, but if you'd rather transport the ingredients separately, I've done it and multiple small sized tupperware containers have work for me. I've also done Ziploc bags in the sandwich size to keep ingredients separate.
*Remember, being prepared with meals and snacks that are healthy is definitely a lot of work, but keeps you from facing situations later on where you put yourself at risk of making poor food choices.
If I'm doing ziplocks or tupperwares to assemble later, I can usually do meat in one, lettuce in one, tomato/onion/black olives/green peppers mixed together in one. I don't eat cheese (I'm lactose intolerant) but if you're a cheese person you can put the cheese in the same Tupperware container as the meat and they will keep.
Turkey Version:
*1 wrap (I use a multi-grain or wheat wrap. Do your homework before you buy and make sure its a low calorie version that packs a nutritional punch. Wraps can be tricky and misleading if you're not careful to check the nutrition facts.)
*Sliced Turkey (My favorite turkey from the deli I frequent is Chipotle Turkey. I've also done Mesquite (Oscar Meyer DeliFresh is a good one) or Smoked, and I like all of those.
*Ranch dressing (I DO NOT use low fat dressings. This is a luxury I award myself because I cannot eat cheese. If you CAN and DO put cheese on your wrap, consider the low-fat dressing as a trade off.)
*Optional Cheese
*Tomato
*Onion
*Black Olives
*Green Peppers
For the chicken version, I typically cook up my own chicken breasts, pull them apart, and store them in my fridge in a Tupperware. You can take a small amount that would fit in your wrap to work with you each day. I like honey mustard with my chicken wraps, but a lot of people like ranch. For a little bit of kick, I like to add finely chopped jalapeno to the chicken version. I usually microwave the chicken, but if that's not an option for you, it can be eaten cold. My mom will do this one sometimes and she can eat cheese, so she will have shredded cheese on this one and microwave the cheese WITH the meat to have it warm.
*A note about cheese: even if you're not lactose intolerant like me, and you can eat cheese...cheese should be eaten sparingly.
In case you're wondering, this is how I cook my boneless, skinless chicken breasts to use in the wraps:
Coat the pan with cooking spray. Cook on low to medium heat. Add chicken, season with seasoned salt and lemon pepper. Add 1/2 tsp of water. Cover and let a combination of steam and heat cook the chicken through, checking every so often to see if you need to add some more cooking spray. Then you can either chop it into small pieces or pull it apart.
With all the veggies I add to my wraps, they're usually filling enough for me. If you aren't full, consider fresh veggies as a side or an apple, grapes, or some kind of fruit.
*Remember, being prepared with meals and snacks that are healthy is definitely a lot of work, but keeps you from facing situations later on where you put yourself at risk of making poor food choices.
If I'm doing ziplocks or tupperwares to assemble later, I can usually do meat in one, lettuce in one, tomato/onion/black olives/green peppers mixed together in one. I don't eat cheese (I'm lactose intolerant) but if you're a cheese person you can put the cheese in the same Tupperware container as the meat and they will keep.
Turkey Version:
*1 wrap (I use a multi-grain or wheat wrap. Do your homework before you buy and make sure its a low calorie version that packs a nutritional punch. Wraps can be tricky and misleading if you're not careful to check the nutrition facts.)
*Sliced Turkey (My favorite turkey from the deli I frequent is Chipotle Turkey. I've also done Mesquite (Oscar Meyer DeliFresh is a good one) or Smoked, and I like all of those.
*Ranch dressing (I DO NOT use low fat dressings. This is a luxury I award myself because I cannot eat cheese. If you CAN and DO put cheese on your wrap, consider the low-fat dressing as a trade off.)
*Optional Cheese
*Tomato
*Onion
*Black Olives
*Green Peppers
For the chicken version, I typically cook up my own chicken breasts, pull them apart, and store them in my fridge in a Tupperware. You can take a small amount that would fit in your wrap to work with you each day. I like honey mustard with my chicken wraps, but a lot of people like ranch. For a little bit of kick, I like to add finely chopped jalapeno to the chicken version. I usually microwave the chicken, but if that's not an option for you, it can be eaten cold. My mom will do this one sometimes and she can eat cheese, so she will have shredded cheese on this one and microwave the cheese WITH the meat to have it warm.
*A note about cheese: even if you're not lactose intolerant like me, and you can eat cheese...cheese should be eaten sparingly.
In case you're wondering, this is how I cook my boneless, skinless chicken breasts to use in the wraps:
Coat the pan with cooking spray. Cook on low to medium heat. Add chicken, season with seasoned salt and lemon pepper. Add 1/2 tsp of water. Cover and let a combination of steam and heat cook the chicken through, checking every so often to see if you need to add some more cooking spray. Then you can either chop it into small pieces or pull it apart.
With all the veggies I add to my wraps, they're usually filling enough for me. If you aren't full, consider fresh veggies as a side or an apple, grapes, or some kind of fruit.
Step 1
One of the first, most important lifestyle changes I made had more to do with what I was drinking than what I was eating.
I used to drink AT LEAST 1 diet Mountain Dew a day. Lots of sugary fruit drinks, like those large lemonades from the pretzel place in the mall that was conveniently located across the hall from the store I worked at. Fruit juices were a big thing, too.
I'm here to tell you that stuff is MISERABLE for you.
If you are drinking regular soda, STOP. If you are drinking diet soda, STOP. I honestly cut these things out completely at first and made a conscious effort to take in 8 8 oz. glasses of water a day.
Now, I hate water, so I had to get creative. For me, Crystal Light packets get me through. The energy ones are great for supplementing some of the caffeine I need without me resorting to soda. Some of my favorite flavors include:
Pink Lemonade
Grape w/ energy
Cherry Pomegrante
Raspberry Ice
Sunrise Orange is a great substitute for orange juice at breakfast.
Mango with energy.
I know there are Mio brand and other water flavorers that are low calorie as well but I never liked the Mio. Find what works for you.
Another bonus to the energy ones, if I take one about an hour before a work out, it's just as good as taking a supplement like Jacked, which I'm a little weary of the effects of since it made me feel like I was on Adderall.
Drinking your water ice cold, with ice helps as well. Water will also help keep you full and reduce your need to snack as much.
For work outs or traveling or even shopping, I use a Camelbak or a Nalgene to take my water with me. This reduces the risk of me running to the pop machine quickly because I need a beverage. I also keep one of those plastic cups that look like to-go cups at work, and several at my house. It keeps expense down and makes it more convenient.
Once you get into your work outs, you're not going to want to feel the full feeling soda provides. Also, when you're putting junk into your body and working out more, you're going to get to a point where you feel that during the work outs and its going to make them miserable.
As alternates to water: tomato juice, V8's to supplement fruits or veggies you may not get in your diet. They're a great place to keep your vitamin C levels higher. I can't really spice this one up for you much more, the reality is you just need to drink it. If you do drink something else, make sure you account for it in your daily calorie count.
*An added bonus for me is that I've always had terrible skin. When I went strictly water, it improved immensely!
I used to drink AT LEAST 1 diet Mountain Dew a day. Lots of sugary fruit drinks, like those large lemonades from the pretzel place in the mall that was conveniently located across the hall from the store I worked at. Fruit juices were a big thing, too.
I'm here to tell you that stuff is MISERABLE for you.
If you are drinking regular soda, STOP. If you are drinking diet soda, STOP. I honestly cut these things out completely at first and made a conscious effort to take in 8 8 oz. glasses of water a day.
Now, I hate water, so I had to get creative. For me, Crystal Light packets get me through. The energy ones are great for supplementing some of the caffeine I need without me resorting to soda. Some of my favorite flavors include:
Pink Lemonade
Grape w/ energy
Cherry Pomegrante
Raspberry Ice
Sunrise Orange is a great substitute for orange juice at breakfast.
Mango with energy.
I know there are Mio brand and other water flavorers that are low calorie as well but I never liked the Mio. Find what works for you.
Another bonus to the energy ones, if I take one about an hour before a work out, it's just as good as taking a supplement like Jacked, which I'm a little weary of the effects of since it made me feel like I was on Adderall.
Drinking your water ice cold, with ice helps as well. Water will also help keep you full and reduce your need to snack as much.
For work outs or traveling or even shopping, I use a Camelbak or a Nalgene to take my water with me. This reduces the risk of me running to the pop machine quickly because I need a beverage. I also keep one of those plastic cups that look like to-go cups at work, and several at my house. It keeps expense down and makes it more convenient.
Once you get into your work outs, you're not going to want to feel the full feeling soda provides. Also, when you're putting junk into your body and working out more, you're going to get to a point where you feel that during the work outs and its going to make them miserable.
As alternates to water: tomato juice, V8's to supplement fruits or veggies you may not get in your diet. They're a great place to keep your vitamin C levels higher. I can't really spice this one up for you much more, the reality is you just need to drink it. If you do drink something else, make sure you account for it in your daily calorie count.
*An added bonus for me is that I've always had terrible skin. When I went strictly water, it improved immensely!
A Quick 7 Minute Morning Ab Burn
Some mornings, when I'm looking to trick my body into burning some calories before it even has time to realize what I'm doing to it, I'll do this before I get in the shower:
*75 crunches
*25 with your legs to the left side
*25 with your legs to the right side
*25 bicycles
*50 legs straight in the air, flutter your arms by your side...the slower you do this, the more the burn. Also, after the first 25 I lower my legs from straight up in the air at a 90 degree angle to 45 degrees. The lower you hold your legs the more intense the burn.
200 crunches that work different parts of your stomach, done in about 7-10 minutes before you even get in the shower.
*75 crunches
*25 with your legs to the left side
*25 with your legs to the right side
*25 bicycles
*50 legs straight in the air, flutter your arms by your side...the slower you do this, the more the burn. Also, after the first 25 I lower my legs from straight up in the air at a 90 degree angle to 45 degrees. The lower you hold your legs the more intense the burn.
200 crunches that work different parts of your stomach, done in about 7-10 minutes before you even get in the shower.
Confession: I'm MOSTLY Shallow
5 Mostly Shallow Reasons I Wanted to Lose Weight, and 1 Good One:
1.) I really wanted to look good naked. This one still applies. I still bust my ass because I want to look good naked. Really? Don't act like you don't feel the same way.
2.) I wanted to look good in swimsuits. Like not just swimsuits, and not just good, but Victoria's Secret Model good. Now, this is not at all realistic for me. I'm 5'4.5" and have "thick girl genetics", which I will refer to angrily and often in this blog. But to this day, that Victoria's Secret swimsuit catalog is my workout porn. My constant reminder to "get to the gym, fatty."
*Disclaimer: (You will hear me say this a lot. Yes, I call myself fatty. Yes, I realize I'm 135 lbs. Do I honestly think I'm fat? Some days. I've had an eating disorder since I was 11, and I say it that way because they never truly go away. Do I logically still think I'm a fatty? No. But my inner fat girl will never die, and by calling her out, I motivate myself. It works for me, it may not for you.)
3.) I honestly thought my love life would spark up. To be brutally honest, it has. There are a lot more shallow men interested in me now than ever before. That's just it though...SHALLOW men. Honestly, I struggle emotionally with giving guys a chance that didn't give me a second glance before.
4.) I really love fashion. I worked in retail at the time. I wanted to be able to buy, and wear, anything I wanted. And you know what? For the most part, I can. It feels great. Sure, there are some things that just plain don't look good on my body type that cause me agony (ahem, PENCIL SKIRTS, why you no look good on me?!) but for the most part, this has been satisfying.
5.) I wanted to live longer. I was so out of shape, I would walk up a flight of steps and I could just feel how much shorter my life was going to be if I continued on the path I was on. I wanted a long, healthy life of husband, babies, grandbabies, and I want to be active enough to enjoy every single one of them.
6.) At 23, I was diagnosed with a condition where I had rapidly mutating pre-cancer cells on my cervix. At 23, there's no reason I should have had these. The doctor kept telling me that my body COULD fight it, if I had a healthy body. If I were eating the right things and doing the right things and getting the right nutrients, my body would fight. But at the time, my body was losing the fight and I was 23 and staring cancer in the face. I decided right then and there that I wanted to fight, and I wanted my body to know that I was its biggest supporter in the battle against this cancer. Six months later...my pre-cancerous cells were gone. I can't, and my doctor can't, guarantee that healthy bodies cure cancer. But I gave my body a fighting chance, and any woman who's had a child can tell you, our bodies do amazing things if we give them the chance.
1.) I really wanted to look good naked. This one still applies. I still bust my ass because I want to look good naked. Really? Don't act like you don't feel the same way.
2.) I wanted to look good in swimsuits. Like not just swimsuits, and not just good, but Victoria's Secret Model good. Now, this is not at all realistic for me. I'm 5'4.5" and have "thick girl genetics", which I will refer to angrily and often in this blog. But to this day, that Victoria's Secret swimsuit catalog is my workout porn. My constant reminder to "get to the gym, fatty."
*Disclaimer: (You will hear me say this a lot. Yes, I call myself fatty. Yes, I realize I'm 135 lbs. Do I honestly think I'm fat? Some days. I've had an eating disorder since I was 11, and I say it that way because they never truly go away. Do I logically still think I'm a fatty? No. But my inner fat girl will never die, and by calling her out, I motivate myself. It works for me, it may not for you.)
3.) I honestly thought my love life would spark up. To be brutally honest, it has. There are a lot more shallow men interested in me now than ever before. That's just it though...SHALLOW men. Honestly, I struggle emotionally with giving guys a chance that didn't give me a second glance before.
4.) I really love fashion. I worked in retail at the time. I wanted to be able to buy, and wear, anything I wanted. And you know what? For the most part, I can. It feels great. Sure, there are some things that just plain don't look good on my body type that cause me agony (ahem, PENCIL SKIRTS, why you no look good on me?!) but for the most part, this has been satisfying.
5.) I wanted to live longer. I was so out of shape, I would walk up a flight of steps and I could just feel how much shorter my life was going to be if I continued on the path I was on. I wanted a long, healthy life of husband, babies, grandbabies, and I want to be active enough to enjoy every single one of them.
6.) At 23, I was diagnosed with a condition where I had rapidly mutating pre-cancer cells on my cervix. At 23, there's no reason I should have had these. The doctor kept telling me that my body COULD fight it, if I had a healthy body. If I were eating the right things and doing the right things and getting the right nutrients, my body would fight. But at the time, my body was losing the fight and I was 23 and staring cancer in the face. I decided right then and there that I wanted to fight, and I wanted my body to know that I was its biggest supporter in the battle against this cancer. Six months later...my pre-cancerous cells were gone. I can't, and my doctor can't, guarantee that healthy bodies cure cancer. But I gave my body a fighting chance, and any woman who's had a child can tell you, our bodies do amazing things if we give them the chance.
I'm New Here
Hi, I'm Whitney.
On Christmas Day 2011, I weighed almost 175 lbs and looked like this:
On Christmas Day 2012, I weighed 135 lbs and looked like this:
I'm not proud of that first picture, not by a long shot. You know that moment you take what you think is going to be a really cute picture, and then the person hands the camera back to you and you're so excited to see it? Well what I saw on that day made me want to cry. So what did I do?
Binge ate.
It was Christmas!
The problem I'm trying to point out, is that when I finally hit rock bottom, I started to realize I needed a change. But all I did in that moment was get sad, and try to deny it.
I lacked determination, I lacked accountability.
And then "New Years Resolution" season came around. Now, I've never believed in them. I have always said I viewed every day as an opportunity to be a better version of yourself. So why wasn't I taking my own advice?
Obviously, I did take the advice, and that's the reason I'm here. I lost 30 lbs by May 2012, and the last 10 took me almost the last 6 months but I got that stubborn weight off. I didn't "go on a diet", I made about 1,000 drastic lifestyle changes, and that's why I'm here.
TONS of people facebook message, text, etc. me regularly asking me how I did it. They ask like there is some kind of secret. And no offense to any of you who've asked, because I certainly don't MIND helping, but what bothers me is when I type out three pages of lifestyle changes and someone tells me, "diet & a LOT of exercise? Oh, I really don't want to do that."
Well then don't. But don't cry to me about the size of your ass or your thighs or not being able to fit into things. You just wasted my time.
So the point of this blog is for me to get it out, and for people to read it that actually want to USE it.
Now I'm not going to be nice. Probably not at all. There will be a lot of tough love and I'm really not the sugar coat type, especially when it comes to motivating people. But there will be a lot of humor, a lot of support, and you will never find a bigger cheerleader in me.
I'm going to chronicle my daily struggles to stay committed to the lifestyle changes I've made. I'm going to chronicle how I did it in the first place, where I started, how I started, how I made those first steps towards a completely new me. I'm going to go over everything from the demons inside my head (who to this day still tell me I'm disgustingly fat, at 135 lbs) to meal planning, to recipes, to work outs.
My sister also lost a great deal of weight and we've had some successes together. The way she does things is significantly different from the way I do, still within the confines of healthy eating and exercise. I'm also going to pull from her on occasion too, because to be honest there is no one clear solution that works for every single person. We all have to find what's right for us.
I hope you enjoy this. I hope you have something to gain from the whole experience, and I hope I do as well. I want you to know that this is a place where you can always feel free to comment openly, be honest, and make yourself vulnerable. You have no idea how hard it was for me to post the picture of fat Whitney. I hope that by ME being honest and open with all of you, you start to feel that you can let your guard down and we can all work together!
This has been long. More soon.
xoxo
Subscribe to:
Posts (Atom)