Fat Free Onion Rings

Found this from an AWESOME website Fat Free Recipes! I adapated it to my liking some, but the basic recipe is the same.

2 large sweet onions

2 cups Kellogg's Corn Flake Crumbs

1 teaspoon Lawry's seasoned salt

1/2 teaspoon salt

1/2 teaspoon pepper

2 teaspoons sugar

1 cup egg substitute

Vegetable cooking spray

Cut each onion into 4 thick slices; separate into rings, reserving small rings for other uses.

Combine dry ingredients; divide in half, and set aside.

Make 2 bowls or trays for dry ingredients and egg subsitute.

Dip half of onion rings in egg substitute; dredge in half of crumb mixture.

Place in a single layer on baking sheets coated with cooking spray.

Repeat procedure with remaining onion rings and crumb mixture.

Bake at 375 degrees for 20-25 minutes or until crisp; serve warm.

Yield: 4 servings (254 calories [2% from fat] per serving). 10.8g protein, 0.0g fat (0.1g saturated), 50.6g carbohydrate, 2.2g fiber, 0mg cholesterol, 1,178mg sodium, and 39mg calcium.

Where have I been?

My shapeup journey officially started in February 2009. I was 100 pounds overweight and I was not comfortable in my own skin. I avoided mirrors and especially cameras. This was the heaviest I'd been in my whole life as I had a very active childhood and early adulthood. I had gained 100 pounds slowly in a little over 5 years. I had tried many (many!) things over the years only to stick with them for a while obsessively and actually lose weight then suddenly stop one day and gain it all back.


In February 2009 I had been married for almost 3 years. We were happy, we just moved, we just bought a house, we were paying off debt, we had good jobs, we were checking things off the list like crazy. Except for one thing that was just out of reach, getting pregnant. I never actually went down the infertility road officially but whatever we were doing was NOT working. My OB suggested losing weight to see if that would help, because sometimes "a woman only needs to lose 10 - 20 pounds to get things jump started".

Well, that was all the motivation I needed. Was it possible that I was the one preventing us from getting pregnant? Was it my selfishness and lack of self-control that made it so we were unable to conceive? It was on that day that I decided to lose the weight to either rule out obesity or not from our infertility equation.

I started tracking what I ate and realizing all of the unhealthy foods that I was consuming. We had been going out to eat A LOT and it was unreal all the calories I was consuming in 1 day. In order to break the going out to eat habit we both took a "30 Day Challenge" to NOT EAT OUT. It worked! Not only did we not eat out once but we also saved a ton of money and I lost 21 pounds in that first month. I would stay around 1,200 calories a day but on top of calories I consumed less than 20g of fat, and 200g of carbs, and I tried to consume at least 80g of protein.

Eating right was only part of the equation though. Exercising came next. We were already members of a health club and we hadn't been in months. I asked myself "what makes it so hard for me to get to the gym?" See, in the past I always set these rules... for example 1) I promise to work out at least 3 days a week or 2) I will go to the gym on Monday, Wednesday, and Saturday, etc. This time around I set only one rule *I will work out every single day, 7 days a week*. This was so much easier for me since I had no excuses to throw off my routine. Now, realistically I worked out 6 days a week, but if I at least strived for 7 then I had no excuses. I put working out first and I always made time to go to the gym sometime during the day before making any other plans.

Working out after we both got off of work was the best option for us. We would usually go to the gym every weeknight at about 5:00 or 6:00 and we would work out for usually 1.5 hours. I would do 20 - 30 minutes of weights and strength training then 60 minutes of cardio. I mixed up my cardio too, indoor track, treadmill, elliptical, arc trainer, treadclimber, stairmaster, etc. There wasn't a cardio machine in the whole gym that I hadn't worked out on.

At this point in my journey it's been 9 months and I am VERY happy to say I have lost 80 pounds! I have also lost 5 pant sizes and 3 shirt sizes. I feel great and I can hardly remember the woman I was 9 months ago.

I have had infinite support in my lifestyle change. My friends and family have been so motivating and helpful along the way. I have inspired 3 different friends to make their own 30 day challenges and countless friends have gotten back into the gym because of me. My wonderful husband says he's been motivated by me, he's lost 25 pounds and went from 200 to 175 and at 6' tall, he's looking HOT! My beautiful sister too! She's lost over 50 pounds and she's almost at her goal! We've definitely all been each others inspiration!

I am not to the end of my shapeup journey yet, but it's been such a fun road to be on that I can't wait to get there. I have postponed it for now though because... I'm almost 14 weeks pregnant!

(-80 pounds @ Lee Canyon - 11/15/09)

Gallstones, back with a vengance...

I haven't posted much lately and I'm sorry. My gallstones have come back with a vengeance and I'm back to eating 0 fat every day. I'm a pretty creative gal but 0 fat makes for a bland diet no matter how you cut it. Fruits, veggies, fruit juices, Super Whey protein shots. I am going to incorporate more processed "fat free" foods into my diet this week and see if I can get a better menu going, like fat free cottage cheese, fat free milk, etc. So far I've been eating only naturally fat free items.

I have had 3 attacks in the past week. Having a gallstone attack is pretty hard to describe but I will try...

They almost always happen at night. I will lay down in bed to go to sleep and start tossing and turning to find a comfortable position for 15 minutes or so. I will feel a dull ache/pain in my middle to upper back and it starts getting hard to breath. Most of the time I will go downstairs at this point, so at least my husband can get some sleep. The pain in my back will get worse and worse, making it almost unbearable to breath. At some point the pain will also radiate to my right side just below my ribcage. Occasionally I will feel contractions of sorts, which is my gallbladder squeezing bile (the stones are in my gallbladder so when it squeezes to break down any fats is when I get the pain). To lay down makes it worse so I have to sit up, usually on the floor while leaning against a wall.

The pain lasts anywhere from 45 minutes to 8 hours. During this time you can always find me vomiting (I get really really nauseated). Moaning doesn't help and just worries my husband more, haha. I usually have the cold sweats and I assume that's not from the gallstone attacks itself, but from the sheer pain.

I've tried many things to help the pain go away: V-8 Vegetable juice, warm bath, warm shower, 64 ounces of water, throwing up, having a bm, laying on my side, heating pad, sitting up, basically nothing stops it. What usually ends up happening is I will eventually fall asleep around 4:00 or 5:00am sitting against a wall. I will wake up with a sore backside and a stiff neck but the pain inside me will be gone.

I am going to put a call into my surgeon today to see when we can re-schedule my surgeon to have the dumb thing removed. I can't live like this.

Update!

Here's what two healthy people in love look like!


Husband: -22 pounds + lotsa new muscles!!
Wife: - 75 pounds + lotsa new muscles!!

WW Italian Skillet Chicken

I made a new recipe from my Weight Watchers cookbook recently and I thought it turned out really well. We had company over for dinner and they even asked if they could take some home. It was really filling, especially after adding the whole wheat penne, and overall an easy and delicious meal. Sorry, I forgot to take pictures though.

WW Italian Skillet Chicken

2 tsp olive oil
2 small onions, chopped
1 carrot, chopped
1 celery stalk, sliced
3/4 lb boneless skinless chicken breasts cut into strips (I bought the Tyson strips, precooked)
1 (14 1/2 oz) can crushed tomatoes
1 tbsp fresh chopped basil, or 1 tsp dried
1/2 tsp salt
1/4 tsp ground pepper

Heat the oil in a large nonstick skillet over med-high heat. Add the onions, carrot, and celery: cook stirring occasionally, until softened, about 10 min. Add the chicken and cook, stirring occassionally, until opaque, about 5 min. Stir in the tomatoes, basil, salt and pepper. Reduce the heat and simmer, stirring occasionally, until the flavors are blended and the chicken is cooked through, about 10 min.

TIP: whole wheat penne makes a nice accompaniment to this dish (2/3 c cooked penne for each serving will increase the points value by 2)

Per serving: (about 1 1/2 cups) 186 calories, 5g fat, 1g sat fat, 0g trans fat, 47 mg chol, 492 mg sod, 17g carbs, 4 g fiber, 20g protein, 71 mg calcium. POINTS VALUE: 3

Restaurant Calories

Last night my husband and I went to dinner and a movie with our BFF's. We went to Islands for dinner and I was pleasantly surprised to find calories listed on the menu:

Islands Menu

Paradise's Bikini Beach
Each item contains less than 650 calories. Low in calories—high in taste.

Turkey Burger Lite (620 Calories) Served on a whole wheat bun w/ mustard,lettuce, tomato & sliced red onion w/ a side of steamed veggies. More than 50% less fat than our regular turkey burger

Sleek Greek Salad™ (341 Calories) A half-sized salad w/ grilled & chilled chicken breast, hearts of romaine, kalamata olives, feta cheese, tomatoes, cucumbers,& red onion tossed w/ our own low fat balsamic vinaigrette

No-Blame Grilled Veggie Tacos (477 Calories) Two corn tortillas stuffed w/ a variety of grilled vegetables and cheddar cheese,topped w/ roasted corn, black beans, pico de gallo & sliced avocado w/ a side of Island slaw

Northshore Tacos, Limited (589 Calories) Two corn tortillas stuffed w/ spicy chicken,cheddar cheese, lettuce & tomato w/ salsa & ranchero beans on the side

I ended up getting the "Sleek Greek Salad" with no chicken. So instead of being 341 calories, minus the chicken, it was definitely in the 200's. Granted, these 4 items on this "light" section of the menu were the only ones that listed calories, but it's a start right? Usually, before we go eat anywhere I have to look up what I'm going to get there with healthy nutritional content. So, this definitely made it easier and removed the chore of looking it up, removed the guess work of adding everything in my head, and held me accountable for how many calories I would be consuming.

Have you heard of the law that California passed recently? A law went into effect that says chain restaurants must provide customers with brochures listing nutrition content, and add the information to their menu boards as well. LA TIMES

"Nearly 16 million Californians are obese or overweight, and many suffer from diseases such as diabetes, heart disease, and hypertension. -- Mary MacVean"

I think this is the greatest idea I've ever heard. I already count calories and watch what I eat obsessively but I am happy not only because this will help me out, but this will help people struggling with their obesity to see what they're putting in their mouth. Wouldn't you want to know how many calories your large sized McDonald's lunch is?

Big Mac: 540
Large French Fries: 500
Large Coke: 310
TOTAL: 1350

If you had been counting your calories, and you allow yourself 1,200 - 1,500 calories a day then you know this will be the only thing you can consume that day. I'm not saying you can never have McDonald's, but what if you ate the Big Mac sans, fries and a coke, that means you've only consumed 540. If you have 540 left in your daily allotment, go ahead and eat it, but know the entire rest of your day should be accounted for. Is a Big Mac healthy? No. It also has 29 grams of fat. But if you allow yourself one every few months and have the self control, then it's better to give in then consume 1 every day for a week to give into the cravings.

I personally have not had a Big Mac in over a year, but I have had 2 Sonic Burgers since February, and GOSH were they delicious!

So, the word is that they're looking to pass this nutritional content law nationwide. We don't go out to eat very often and if we do there is usually only 1 thing I can get on the menu. However, when I get back to living a normal life (aka in maintenance mode) the nutrition being listed at my fingertips will be a blessing.

Week 30 / Month 7

Monthly Update! I am just a few days into the 7th month on my Shapeup Journey, and this is week 30 to be exact. I had a very productive month and I've hit another milestone OFFICIALLY.

Total Weight Lost to date: 71.8 pounds
Weight lost since my last update: 8 pounds in 1 month
Total Body Fat Lost to date: 51.2 pounds
Total Body Water Lost to date: 9.5 liters
Total BMI Lost to date: 13
Blood Pressure: 90/58

On my last post I was striving to reach the -70 pound weight loss mark, now on the post I can see the -80 pounds weight loss mark on the horizon. I am still working out almost every day and playing softball every Wednesday night.

I started tracking my calories in a different way last week. Before I was keeping track of calories (-1,200), fat (-20), carbs (-200), and protein (+80) and I will be the first to admit I stopped tracking consistantly because it was getting to cumbersome. I always watched my calories but the other 3 was usually just a guess. Well, I started using the Weight Watchers point system last week and so far I love it. My sister has lost over 40 pounds using the WW point system religiously (insert: obsessively) since March, and to me it seems like a fool proof way to get your correct nutritional values in every day. I also have a really big problem with eating enough everyday so this ensures that I getting my caloric daily goals.

I am pretty scared for the next month in regards to weight loss. I have scheduled my gallbladder surgery for Friday, 09/25, and everything I've read says I will be out of commission for at least 2 weeks. It frightens me to know that I won't be able to be in the gym as often as now, and while I fully intend to let myself heal I can't imagine that I will stay out of the gym for very long. No, I don't plan on doing ab exersices but as soon as I'm able to walk I plan on at the very least using the treadmill. I can't let myself get out of the habit of the gym, not when I'm getting so close to my goal.

"The chains of habit are generally too small to be felt until they are too strong to be broken." Samuel Johnson

BMI vs. Waist to Hip Ratio

Everyone knows that BMI is outdated. This formula takes into consideration your height and weight and tells you if you're obese, overweight, normal, or underweight. What is does NOT take into consideration is your muscle mass and water weight. I know for me personally, I weigh 10 pounds more than I did 5 years ago but I wear a smaller size. That is because I have built muscle mass and toned my body in places that make it so I wear a smaller size but I weigh more because of my muscle. I think it's good to know where you're at with your BMI but the point is, take it with a grain of salt.

http://www.bmi-calculator.net/

I was just watching Jillian Michaels on the TODAY show and she suggested instead of using BMI to gauge your body composition, you should instead use the method of "Waist to Hip Ratio"

http://www.bmi-calculator.net/waist-to-hip-ratio-calculator/

"Your waist to hip ratio is an important tool that helps you determine your overall health risk. People with more weight around their waist are at greater risk of lifestyle related diseases such as heart disease and diabetes than those with weight around their hips. It is a simple and useful measure of fat distribution. Use a measuring tape to check the waist and hip measurements. Measure your hip circumference at it's widest part. Measure your waist circumference at the belly button or just above it."

I will add that this method is not 100% effective either. If you have access and can afford it I will suggest getting "dunked" a.k.a. "Hydrostatic Testing" as it is the only true test.

http://www.getdunked.com/home/default.asp

This method is the most effective and most accurate measurement of body fat, muscle mass, body water, etc. It is a little pricey and I don't know of any permanent centers in Las Vegas, but if you can afford it and/or if you're in the LA area you should definitely check it out. Actually, I just found one in Henderson but they have no appointments listed in September or October. I will call them and see if they're taking appointments.

Before and Current

Please notice that the title of this post is "Before and Current". It is not "Before and After" as I am not to my goal weight yet. When I get there I will post plenty of "after" pictures. For now, I want something to refer back to, to keep me going on my final push for the goal line. So, if nobody else reads this post that is fine... hopefully I can refer back to it if I ever feel too tired to go to the gym. : )

Before (January 2009) +70 pounds

Current (September 2009) -70 pounds

Weight Watchers Strawberry Trifle

I always tell myself that I need to post recipes and I've never quite gotten around to it. Well, today I am going to show off a fancy new dessert I just made, as well as some fancy new Pampered Chef tools I just got. ENJOY!

Weight Watchers Strawberry Trifle - 6 Points
Makes 6 servings

Ingredients
1 angel food cake or pound cake
2 pints fresh strawberries
1 large navel orange
6 tablespoons Splenda sugar substitute
1/8 teaspoon almond extract
2 teaspoons vanilla
1/2 teaspoon cinnamon
1 tub fat-free cool whip

Preparation
1. Wash, stem, and slice strawberries (I used the following Pampered Chef tools in this step: egg slicer to get even slices, core and more to de-stem the strawberries, and salad and berry spinner to wash and drain the strawberries).

2. Place strawberries in medium bowl.

3. Using a reamer or juicer, juice orange into the bowl of strawberries.

4. Stir, adding Splenda, extract, vanilla, and cinnamon.

5. Stir berries in this juice very well and set aside to allow berries to macerate while you assemble the trifle.

6. Tear or cut half of angel food cake into bite-size bits and place in bottom of trifle bowl (I just got this Trifle Bowl from Pampered Chef, I've been wanting one for years, so far I LOVE it!)

7. Add half of strawberries followed by the other half of the angel food cake torn into bite size bits.

8. Place remaining strawberries on top of cake.

9. Pour juice over the layers.

10. Top with Cool Whip.

11. Chill until ready to serve.

Suggestions: You can garnish the top of the cool whip by saving two or three of the strawberries and making a fan.

WW POINTS per serving: 6
Nutritional information per serving: 309 calories, 0.7g fat, 3.2g fiber

Small milestone...

I want to share some exciting news: as of today I have hit my -70 pound weight loss goal, yay! It is at this point "unofficial" because I don't go to my doctors until next Thursday, but I can't even begin to describe how happy I was this morning and all day for that matter.

Tomorrow (09/11) will mark exactly 7 months since I weighed in the first time on my doctors scale so here are my calculations:

02/11/09 to 09/11/09 = 7 months
Lost 70 pounds in 7 months
70/10 = 10 pounds lost per month on average
10/4 = 2.5 pounds lost per week on average

I've been going to the gym every single day and I started playing softball in a Co-Ed league every Wednesday night. I am still eating good, especially now that I am having gallstone issues.

Short post I know, but OH HAPPY DAY!

When Gallbladders ATTACK!

Losing weight comes with highs and lows. The highs are obvious, fitting into your old jeans, looking and feeling great, getting healthy, etc. Although people don't think about the lows, they are there. One of the lows that I am going to talk about today is: Gallstones.

I have recently been diagnosed with having gallstones and although in the past month I have experienced the worst pain in my life, I don't regret losing the weight for one second. Gallstones are formed many ways, and they are one of the most common side effects of rapid weight loss. My internist told me that he's heard of weight loss surgery doctors removing their patients gallbladder at the same time of the surgery because of the high probability of the patient having gallbladder complications from losing the weight.

I have seen 2 different doctors and 1 surgeon and they all agree that my gallbladder has to come out. I know that it's a very common procedure but I also know that it can cause complications. Apparently they can remove it laparoscopically, but I've never had a surgery (besides having my wisdom teeth and then tonsils and adenoids removed) so the thought of even 3 - 4 small holes frightens me. According to my blood work my liver enzymes are off the chart, but my bile count is low. I've also had an ultrasound and the stones are visible. The surgery is probably inevitable because all 3 doctors agree that there is no way to break up the stones or remove them.

I was suppose to have it removed 2 weeks ago and I insisted on getting another opinion with a GI doctor (Gastroenterologist) because I want to see how severe my stones are. There is a possibility of passing them naturally but the medical world shy's away from that route because the stones can get in your pancreas and cause pancreatitus. In the meantime I am managing my diet to eat primarily fruits and veggies, and consuming little or no fatty meals. There are several "natural" remedies that involve anything from drinking apple juice and a mixture of oil and water to drinking water with Epsom salt. At this point, anything is better than surgery.

I am still exercising every day and losing weight, the only time I slow down is if I'm having an attack and I've been able to minimize those. One of my doctors suggested that if I plan to lose more weight I should just have it removed now since it will be a problem in the future.

Hopefully, we figure something out soon one way or the other.

I ran 2 miles!

Just a quick post to update you on my 5K training. I have signed up for a 5K in December and I fully intend to run (and finish) the whole thing! I have been running 1 mile for a little over a month now and this past weekend I decided to see if I would be able to run 2 miles.

Well, my sister tells me it wasn't pretty but I did it! I ran 2 miles in exactly 30 minutes, which puts me at a 15 minute mile, which means I was running 4.0 mph. Not very fast in the least bit, but I told myself that my goal is to increase my distance first then work on my speed later.

It was surprisingly easy, I wonder if I could have ran further? My sister says my face was bright red and my hair was CrAzY, also my shoe came untied in the last 1/4 lap... not pretty is right! But I didn't care, at that point I was on top of the world!

3 miles... here I come!

Biggest Loser Season 8 - watch on Sept 15th!

Video Recaps | Full Episodes | Webisodes

6 Month Recap

It may seem like it's been a while since I have posted a weight loss update, and actually it has been 1 month. But if you can believe this, it's not because I've been slacking! I have started to see my Dr. once a month now instead of twice a month. So, I have been blogging about random thoughts I have here and there, but you'll have to wait on the edge of your seats for a whole month until you see my weight loss updates.

This is my 26th week on the Weight Loss Journey, and more importantly I'm in my 6th month. I can honestly say that it has flown by and it just seems like yesterday when I started my new life. I can hardly even remember the woman I was 6 months ago, I do however remember being unhappy and unhealthy.

Today I am quite possibly more fit than I've ever been in my whole life. I have a whole new view on life. I enjoy going to the gym, just last week I went to the gym (and worked out for 1+ hours) for 12 days in a row! I enjoy eating healthy, and the thought of fast food or soda makes me sick to my stomach sometimes. I have now officially lost 63.8 pounds and I'm well on my way to having lost 70 pounds!

WOW! Well on my way to having lost 70 pounds! It seems so unbelievable sometimes, I have a hard time interpreting what I hear in my head. I know I've lost 5 pants sizes, 11 BMI points, not to even mention my fat loss and muscle gain. But it's hard to comprehend that I've done this on my own! I am surprised at my will power and drive because it had all but gone out the window in recent years. There was enough there to grab on to a corner and pull it back in though.

I am running 1 mile two to three times a week. Slowly building myself up to 2 miles and I decided today that I am signing up for a 5K at the this Decemeber. I enjoy other cardio activites other than running, but running is not only conditioning me but giving me yet another goal to build towards. So, here's to my next update. Will I reach the -70 pound mark? I don't know but I'm sure going to work my butt off trying!

"Success is not a place that we aspire to, it is a process in which we live by. Often the only ingredient being the ability to not quit." - author unkown

Hitting a wall...

This past weekend I had a wake up call like never before. I realized that I need to give myself more credit and that I can do anything I set my mind to. I also realized that I can no longer make excuses and actually believe my own excuses. It occurred to me that I have created my own motivators to push me through walls and to keep me going when I feel like lying down. If you would have asked me one year or even six months ago about my techniques when I hit a wall, my only answer would have been to "just quit". However, this weekend I discovered that "just quit" is no longer in my vocabulary nor will it be there ever again.

Flashback
3 weeks ago: I started running on the treadmill one day with the intent to run 1 lap, after 1 lap I felt great so I tried for 2. After 2 laps I felt great and realized I was over halfway complete in running 1 mile. I ended up running 1 mile on the treadmill in 15 minutes and felt great and really excited.
1 week ago: I decided to run another mile on the treadmill, but this time I wanted to up my time. I finished 1 mile in 14 minutes.
5 days ago: I ran 1 mile on the treadmill again, finished at approximately 14 minutes again.
1 day ago: I ran 1 mile, this time on the indoor track at my gym. I finished in 13:20.

I have heard conflicting stories about which is easier to run on treadmill vs. track/outdoors. I have heard that the treadmill helps to propel your feet forward, but on the same hand it forces you to run the same speed. I've heard that it's easier to run on the track because you can choose your speed but the problem I've had recently is I run too fast on the track and get tired more quickly... enter husband.

I asked my husband to pace me on the track yesterday. He runs 3 to 4 miles on the track 2 to 3 days a week and has his pace and the timing down. He set a good pace at approximately 2:30 per lap (5 1/2 laps = 1 mile) and all I had to do was keep up. We walked one lap then took off. There were a few times that I heard myself wanting to quit but I kept at it the whole time. I stayed right with him until the last half a lap. I thought I was slowing down and I got mad at myself but later he told me I didn't slow down he was trying to push me and he had sped up. Above all, I finished. I didn't care how long it took me, I just wanted to finish 1 mile on the track without stopping. I finished 1 mile and I finished in 13:20 which equates to 4.5 MPH.

What's all this business about hitting a wall?

It was only after we finished our mile and we walked several more laps during our cool down that I was able to reflect on what I'd just accomplished. I ran, with my own 2 feet, not using a treadmill belt, for 1 straight mile. This might just be the 4th mile I've ever run in my life (see flashback above). I've said it before and I will say it again, I'm not a runner. I hate running. I have had asthma since I was a baby and the sports I've played throughout my life required little to none, or short sprints (tennis, softball, basketball). However, through all that I had just ran 1 mile.

I went over the thoughts swirling in my head... wasn't it just 6 short months ago that I ran on this same track and couldn't even run 1 lap (forget 5 1/2 laps)? Was it just 3 short weeks ago that I attempted to run my first mile and now I've ran a mile 4 times?

I realized that I had wanted to quit running early on, perhaps lap 2, and I reminded myself of my number 1 reason for losing weight. That reason pushed me to finish the next lap and at that point I was over halfway to the end. To me once I am over the halfway point there's no way I can stop, since I've already come so far and I since I don't have much further to go. When my right side started cramping and I wanted to quit I remembered the research I had done on side cramps and I took slow even breaths, breath in for a count of 2, breath out for a count of 2. The cramps were not gone but they were more bearable. When my chest started feeling tight during the last lap I reminded myself how close I was to the finish and that there's no way I could give up. Last but not least, not only did I want to be proud of myself for finishing I wanted my husband to see me finish too. He's been in this with me the whole way. He ran with me the first time I tried to run a lap on the track and had to stop before I got to the end. Now, he ran with me when I finished 1 mile.

When I look in the mirror I no longer see the girl who makes excuses to take the elevator or the girl who insists that a fast food dinner can be healthy. I now see the girl who puts going to the gym as her 1st priority every day, the girl who runs a mile and is going to soon build up to 2 miles, the girl who's lost 60 pounds on her own in the past 6 months, and the girl who will stop at nothing to get and stay healthy.

Classes at the Gym

Are you looking for some variety in your workouts? Are you getting bored staring straight ahead as you walk on the treadmill or ride the exercise bike? If so, I highly recommend mixing up your workouts with group fitness classes.

I thankfully haven't hit a wall with my workouts so they're not boring yet, however taking classes at my gym seem to keep things fresh. I usually go to a Body Pump class every Wednesday but more often then not I will check the schedule as soon as I get to the gym and if there is a class soon then I will pop in and try it.

Here are the classes that I have done along with a short review:

ABS: Abdominal and Back Strength – a class which may use just your body weight, balance balls, or medicine balls, either on mats or on balancing equipment, to strengthen your abdominal and back muscles. ABS will help support your body in everything else you do. This class was only 30 minutes long however it was pretty intense. We used a medicine ball and completed approximately 100 sit-ups (not crunches, sit-ups). We also did planks, side planks, and we used the stability balls a lot to do hand to foot passes. Overall, great class I only wish it were longer than 30 minutes.

Body Pump: BODYPUMP is the original barbell class. Designed for all ages and fitness levels, BODYPUMP delivers real results, real fast. This athletic-based workout uses barbells with adjustable weights to work every major muscle group in the body. With motivating music and awesome instructors, BODYPUMP strengthens, tones, and defines the body. I love this class and as I stated above I put it on my calendar weekly. It is a fast paced weight lifting class, medium weights with many reps. We focus on one or two body parts per 3 minute song; warm-up, legs/squats, chest, back, triceps, biceps, lunges, shoulders, abs, cool down. I have upped my weights steadily over the past few months and tend to push myself harder than I knew I could in every class.

BodyCombat™ is the empowering cardio workout where you are totally unleashed. This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as Karate, boxing, Taekwondo, Tai Chi and Muay Thai. Supported by driving music and powerful role model instructors strike, punch, kick and kata your way through calories to superior cardio fitness. I love this class and even though I've only taken it once I can't wait to take it again and again. It reminded me a lot of Taibo, I've owned the Taibo video's for years and have completed them many times. It's somewhat of of kickboxing class with upbeat music, punches, jabs, kicks, etc. FUN!

Boot Camp: an old-fashioned gym class with sports moves. You'll be doing lots of relays, sprints, small hurdle running, lunging, push-up, bracing, and much more. You will feel exhilarated after competing this class. The first time I did this class when it was over I was shaking, my face was bright red, and my husband insisted on following me to my sisters house to make sure I made it there in one piece. Believe it or not, I went back a second time and took the class again. I made it through a little easier the second time but I do not believe I will ever do this class again. Remember those suicides your basketball coach made you do in HS, the ones that you loathed every second of? Well, this class was 10 million times worse. To me, the point of a fitness class is to have fun while still benefiting from a workout. Boot Camp is not fun to me and I find myself trying to focus on the clock for long enough to see how much time is left.

Hi/Low or Low: fun traditional floor aerobics using hi and low impact or a combination of both. Can have equipment and intervals added. This class was fun, it was basically learning a dance routine bit by bit combining more as we went then running it from top to bottom a few times a the end. The more I do this class the more coordinated I will become also. I remembered the routine and kept up for the most part, but I would like to perfect my steps in the future.

Spin: Aerobic conditioning on a stationary bike. There is no learning curve... just get on the bike and go. However, you may enjoy your time on the bike more, if you wear padded bike shorts or bring a padded seat cover, available in the sports department of any major discount store. I have done spin classes in the past and my most vivid memory is not being able to walk up the stairs at school the next day without being in pain. This class is a lot of fun, but just like the description says a padded seat or padded shorts are a plus. I of course don't have either but it wasn't as horrible as I remember. Have plenty of water and DON'T FORGET A WORKOUT TOWEL. I forgot my towel and I honestly can't remember ever sweating that much in my entire life. Fun!

Aquaerobics: motivated water workout that combines a longer cardio segment with strength training using the density of the water as resistance. Great upper body toning. I've taken this class a couple times and I don't find it very challenging. I like to feel a little sore sometimes either that night or the next morning and I can't feel anything during or after the workout. I used the thickest styrofoam weights they had and it still wasn't very challenging. I'm sure part of the problem too is that I am also one of the youngest people in the class by at least 30 or 40 years. Just not my style because I like more challenging and fast paced workouts.

Week 22

Isn't it funny how our minds work? Mine for example seems to never be satisfied. My mind is constantly craving more and no matter how hard I work I tell myself I should have worked harder. Let me explain...

Over the past 2 weeks I have lost 6.6 pounds a.k.a. over 3 pounds per week. HOWEVER when I saw the number on my Dr's scale this morning I was disappointed. Why you ask? Because I was hoping to have lost 60 pounds and I have only (insert: groan) lost 59 pounds. What is wrong with me? What is wrong with my brain? Don't get me wrong having lost almost 7 pounds in the past two weeks is an amazing accomplishment and since I seem to have small weeks and big weeks this was DEFINITELY a big week. But now my progress as of today is "I've lost 59 pounds", when it seems like saying "I've lost 60 pounds" would be so much more satisfying. I expressed this thought to my doctor and she pointed out the fact that at least I'm pushing myself and making my own mini goals that I am working toward. So after my next visit I will definitely have lost over 60 pounds and I just have to start looking towards the next goal of reaching -70 pounds. WOW, that sounds weird to say... 70 pounds!

In other news, my family and I leave tomorrow for a 12 day vacation to Missouri and I am terrified. I have been working out in the gym 5 - 6 days a week for 5 months now. I have never missed more than 3 days in a row at the gym even when we went to Lake Tahoe for our anniversary (if you remember I tracked down a Curves and I used the gym in the hotel). My plan of action is to walk/run every single day and I'm talking like 2 - 4 miles daily. I also will be bringing protein bars and protein water packets. You may or may not have ever been to Missouri or met my family but I can tell you this now... people in the mid-west EAT. Biscuits and gravy for breakfast, burgers for lunch, steaks, green beans and new potatoes, and fried green tomatoes for dinner. I WILL NOT BE EATING THIS STUFF... but you know what? If I do I will watch what I eat the rest of the day and track my calories to stay between 1,000 - 1,200 a day.

I think that is part of the reason I've been so successful; I don't deprive myself and I always hold myself accountable. My husbands family all went to Black Angus this past weekend to celebrate his parents 38th anniversary. I had a water to drink, a small dinner salad with the dressing on the side, steamed broccoli and a small cut of filet mignon, I even had 1 bite of whatever chocolatey deliciousness was being passed around for dessert. However, I had been planning all day to go to dinner so I watched what I ate the rest of the day AND I went for a 3 mile walk with my husband and mother-in-law that morning. It's all about making sacrifices at times and letting yourself indulge (in moderation) at others.

So, I will do my absolute best to stay on track during this vacation and "JUST SAY NO!" will become my motto.

Now, for one of my most exciting updates yet... I ran 1 mile on Tuesday! I had been building myself up over the last few months. I started out using C25K a while back and ending up not getting very far in the program and starting my own program. A little less regimented but I got to where I could barely run 1 lap, to running 1 lap with no problem, to running a lap then walking a lap then running a lap, to running 2 laps, etc. On Tuesday I decided to run 1 lap but when the lap was finished I still felt amazing so I decided to try for 2 laps. At the end of 2 laps I still felt good and told myself "now I'm over halfway there if I run a mile!" So I tried for 3 laps and at that point I was so close to the end that I couldn't help but finish my last lap. I ran a 15 minute mile which equals running 4 mph which is much slower than I usually run (usually run about 6 mph) BUT I don't think I could have ran a mile running at that fast pace. So I guess slowing down gave me the stamina I needed to finish the mile! Now I just have to decide if I should start trying to run 2 miles at 4mph or try running 1 mile faster than 4 mph. Decisions, decisions.

KUDOS reminder

Hey everyone! Just a reminder to send me your weight loss/shapeup stats if you haven't already. I will be posting a blog about it soon and want to make sure that I give lots of Kudos to all my friends that are on their personal ShapeUp Journies!

Click HERE to refresh your memory.

Here's what I need from you:

1) Leave me a comment with your name and how much weight you've lost or how you've gotten in better shape recently, or in the past even! Please be sure to include how you've gotten to where you are now and what all you think has worked for you.

2) If you'd rather not leave a comment in a public forum, feel free to email me at shapeupjourney@gmail.com. Tell me the same thing, how much weight you've lost or any new muscles you have recently acquired. Also how have you gotten there so far. Feel free to include before and current pictures if you like!

Me and MY shadow....

Me and MY shadow....

Posted using ShareThis

Inspired this morning by this blog post:

"I was walking the other day and looked down at the sidewalk and saw this stranger walking with me. I stared at the image and for a brief moment I asked "who to heck is that?" " This person doesn't have all those lumps and bumps of ugly fat on her that I do"... A brief moment, then tears came to my eye's as it hit me. This was ME.

I weighed myself yesterday. The scales said 141.6...I realized that I had now lost 70 pounds! I then put on my gift to myself a pair of size 8 Kymaro jeans I was saving for this moment. Never in my life have I wore a size 8. They look good, yes, I can honestly tell you that. These jeans are designed to hold in all that loose skin a person of my age gets after losing that 70 pounds, and they do just that. Oh, the journey is not over, far from it with still another six pounds to go in order to reach my spark goal and then toning up my body, all in good time ..but for now I reflect on some of the things I have learned on this my journey of a million steps.

I have learned that the prison of shame and guilt that I had built was my own creation and that I had the power to tear it down, or to build it up. It is all up to ME

I had to learn to take personal responsibility for every bite of food that I put into my mouth, and that I had to eat healthy to BE healthy.

I had to learn that you either do IT (diet/exercise), or you don't -- there's no middle ground and that life is full of choices and I choose to be happier and healthier with mine.

I learned that I could acknowledge myself in ways other than eating. That I no longer have to be an "emotional eater" to do that.

I have learned that it was ok to say "I gotta take care of me first...."

I learned to admit to myself that I was fat and unhealthy because I chose to overeat and I chose foods that were unhealthy and fattening.

I learned that I could enjoy exercising -- and actually look forward to walking and exercising every day -- I also learned that it doesn't take a lot of money to exercise, that all exercise is: Is moving our bodies to bring up our heart rates. That means I could dance like no one was watching, and still call it exercise.

I learned I just needed to find a diet plan that worked for ME. For me this is the Idiot proof diet plan. Eating the right combination of foods, eating small portions knowing I will eat again in two hours, and eating healthy food was and is my key to success.

I learned that I am not a failure even though I may have "failed" when I dieted in the past.

I have learned that "temptations" along my journey are merely a test to my commitment. And, if I give myself the "gift" of an occasional temptation it makes the journey go much better.

I have learned that wherever we are on our path, it is **exactly** where we need to be at this point on our journey! I have learned that God puts us just where he wants us to be, and I praise HIM for His help on this journey.

I have learned that losing weight is not the end result but the beginning of a new chapter -- complete with new challenges, commitments and dreams!

I have learned that the journey will NEVER be over for me, that this is just the beginning of another journey to a happier and healthier life full of mountains and valleys, but with the help of all my Spark friends I will accept the hills and valleys and travel with them...with the knowledge that I CAN continue, and I CAN do this, with my determination and their help and support.

****one last lesson****

Now it is time again for me and my shadow to go on another walk...when I look down I promise to no longer think I am walking with a stranger...

I have learned that the stranger I walk with... is ME."

Week 20

Well folks as of 07/09 I lost 52.4 pounds but unofficially I've lost 57. The problem I find is that I weigh with 3 different scales. My Dr's scale and the Wii Fit are very close, and the bathroom scale tends to be 1 - 2 pounds heavier. The numbers on my side bar are strictly bi-weekly update numbers from my doctor but weighing on the Wii Fit certainly keeps me in check in between visits.

1) Dr's scale (every 2 weeks)
2) Wii Fit Body Test (almost every day)
3) Bathroom Scale (whenever I feel like being disappointed)

I used to be very strict with when I weighed myself, I would practice absolute self control and only weigh once a week, right after I woke up, right after I went to the bathroom, and wearing no clothes. I've always read that you shouldn't weigh more than once a week anyway because your weight can fluctuate so much in a single day. However, since I'm working out every. single. day. and watching what I eat, if I gained a pound then I need to compensate the next day or ASAP.

Should I weigh every day? I don't know, but it works for me now. I also plan on weighing multiple times a week after I reach my goal and go into maintenance mode. I need to hold myself accountable for every pound and if I notice the scale going up again then I need to get myself in check. Not that I'm going to gain all my weight back in a week but I need to keep myself accountable.

In other news, I lost fat and gained muscle again. Of the 2.7 pounds I lost in the past 2 weeks, almost 2 whole pounds of it was pure fat. I'm still hovering around -9 BMI points but I know for CERTAIN that at my next appointment I will be down another point. My blood pressure seems to have stabilized at 100/60 where it's been for the past 6 weeks. I'm still down 4 pant sizes but I can tell I'm getting close to 5. Will definitely be in the next month.

Week 18 / KUDOS

Well I've done it... I've officially hit my 50 pound weight loss mark! I've lost only lost a few pounds in the last couple weeks but it was enough to get me to a big milestone. I've also recently discovered that I've gone down 4 pant sizes. Most of my clothes are practically swimming on me but I have bought a couple things to tide me over in the meantime. I'm hesitant to buy anything at all because I'm not to my goal weight yet and when that day comes I won't feel as bad for buying a whole new wardrobe.

I gained muscle mass and lost fat again. Also, something I realized yesterday is of the 50 pounds I've lost 35.4 pounds of it was fat. Gross, but yay! I've been having a REALLY hard time lately eating enough and as a matter of fact for a few days I think my body went into starvation mode. I had only eaten about 600 calories (bad, I know!!!) and the next day I actually gained a pound!? They say that is why breakfast is so important and that you shouldn't go more than 15 hours without eating. If you eat dinner at 5:00 pm, skip breakfast, and don't eat again until 12:00pm the next day, at that point your body is already in starvation mode and it stores every ounce of fat that you feed it.

Needless to say, I've started eating 6 small meals a day again. I've also read that this keeps your metabolism up and working for you throughout the day. It will still be hard getting to 1200 calories a day but I'm going to get creative and make it happen.

_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _


After one of my last posts it occurred to me that A LOT of my friends and family (insert: practically everyone) has lost weight and or is getting in shape recently. I can think of 1, 5, 8 people off the top of my head at this very moment! Do you know what that means? That means that I need to do a post about YOU! Your motivation keeps me going. Your tips and tricks work for me too! Everyone is on the Shapeup Journey together and if we keep each other pointed straight then we will all succeed!

Here's what I need from you:

1) Leave me a comment with your name and how much weight you've lost or how you've gotten in better shape recently, or in the past even! Please be sure to include how you've gotten to where you are now and what all you think has worked for you

2) If you'd rather not leave a comment in a public forum, feel free to email me at shapeupjourney@gmail.com. Tell me the same thing, how much weight you've lost or any new muscles you have recently acquired. Also how have you gotten there so far. Feel free to include before and current pictures if you like!

I'd also like to know how you maintain your weight now if you're already at your goal... as we'll all be there eventually!

After I gather everyones info, then the next post is going to be all about YOU and your successes! It will be major kudos to you and we will all gain the knowledge of what has worked to help get you in shape. Like I said I can think of about 8 people off of the top of my head right now so if you're one of those 8 I better be hearing from you (J., L., S., E., A., N., N., M., H., A., D., A., N., K., J., A... that's a lot more than 8 right there!)

Inspiration... or Not...

I read the BEST quote today and I can't help but share it with you all. It speaks to something that I've been struggling lately and I think it's really opened my eyes (I hope).

"When friends tell you how awesome you look, drop the, "I still have more to go", crap. You worked hard and you deserve the compliment!" Jillian Michaels

I can't even being to count the number of times I've said that lately. It's as if my subconscious takes over and I immediately feel the need to defend myself. Yes I've lost 47 pounds but I'm by no means skinny yet. So in my mind, people still see me as fat and if I tell them "thanks, but I still have more to go" then that makes the fact that I'm not to my goal weight yet acceptable. Since I'm working toward it and have come this far it makes me less accountable for the fact that I'm still technically "overweight

I forget the fact that I've lost 47 pounds (47 pounds!?!). My husband can tell me 100 x's a day until he's blue in the face that I am looking amazing. I hear him but I don't believe him yet. What is wrong with me? Trust me... I'm NOT fishing. Sometimes, I honestly, truly, 100% have a hard time believing that I look "amazing" (even writing that makes me cringe). Yes I know I've dropped 4 pants sizes, almost 10 inches from my hips and waist, and not to mention 47 pounds. But it seems like when I look in the mirror the fat side of my brain kicks in and I can only see how far I have to go yet, not how far I've come

I have a feeling it's because I'm a woman and I over analyze everything to death and probably because I'm an overachiever and "it's just not good enough!" yet. Either way, my brain need serious help because gosh darnit I HAVE COME A LONG WAY! *self... are you listening?!*

FYI: I'm not looking for comments either telling me how great I look. I'm just throwing these thoughts out there into the world, getting them down in writing, and hoping for the strength to overcome them on my own.

Congratulations!

Congratulations to my handsome, motivated, and athletic husband! He has been losing weight steadily for months now yet recently had hit a very frustrating plateau...

Back In February he was 5'11" and approximately 200. As of today he is 5'11" and 179CONGRATS BABE!

He had been hovering around 181 - 182 for about 3 weeks and I am so proud of him for sticking with his routine and breaking through. What is he most excited about? Having Wii Fit not say "Wow! You're overweight!" If he loses 1 more pound it will say "Wow! You're normal!" (speaking of the BMI ranges).

He's been increasing his weights steadily on the bench press and incline press, he is running 3 miles two to three times a week, he is getting some serious abs, and as always his legs and especially calves are solid muscle!

It's true what they say too... couples that workout together stay together! Going to the gym, eating healthy, and getting in shape has really been great for our marriage. We thoroughly enjoy working out together and pushing each other if need be. Above all, we're there for one another and support the other however we can.

Again, CONGRATS LOVE!!

Happy Monday!

Something to get your week started off on the right foot!

Motivational Quotes for Your Healthy Lifestyle

Wiiiiii

To say that I exercise a lot would be an understatement. I am in the gym 6 - 7 days a week, and I work out for 1.5 to 2 hours at a time. On the rare days that I can't make it to the gym (and even on most days that I do) I am doing my Wii Fit at home, today is my 60th day! and more recently I am doing my Wii Active.

Wii Fit is made by Nintendo and utilizes the Wii Fit Balance Board. There are 4 different training parts that include 1) yoga 2) strength 3) cardio 4) balance games. Even if I don't train on my Wii Fit I still try to do a "Body Test" every day. This consists of 3 parts: 1) you stand on the balance board and it measures your BMI and weight (it charts your progress) 2) you complete two body tests (steadiness test, balance test, agility test, etc.) 3) it uses your real age and your test result to produce a "wii fit age" (I have been anywhere from 22 - 50 years old, average is about 29, p.s. I am 28).

Yes, it is true... the Wii Fit makes fun of you a bit, and I have been known to talk back to it a time or two. "Too busy to work out yesterday, eh?" It also tells you "Wow. The agility test it definitely not your strong suit". It's all in fun though and if anything it makes me strive to prove it wrong. The Wii Fit also promotes a little healthy competition between my husband and I. Did I say healthy? I meant to say that it's pretty much my mission in life to get #1 on EVERY training game because currently I seem to hold the #2 spot on EVERY training game.

I just got the Wii Active; it's made by EA Sports. I have heard very good things about it from my friend (Hi friend!). The thing that I notice and love right off the bat is that instead of training one at a time (and inevitably staring at the other person from the couch) my husband and I can train simultaneously and what's even better, we can compete head to head! It's funny, the trainer kept saying "Great job keeping each other motivated!" We laughed because I think we were trying to mess each other up! On a more serious note, there are about 25 different "exercises" ranging from bicep curls and bent arm rows to incline skating and tennis drills. The first time I tried the Wii Active I completed one of their 20 minute circuits and let me tell you, I needed a shower BEFORE heading out to the gym. It was a pretty intense workout! Today started Day 1 of my "30 Day Challenge". I don't know what happens at the end of 30 days but it should be interesting. One more thing that I like about the Wii Active is it takes the guess work out of training. On the Wii Fit I have to choose from a menu of exercises and I find myself doing the same ones over and over. This picks your circuit for you and it increases the intensity for you as you get better.

Overall I love Wii Fit AND Wii Active. I have 60 days worth of data and graphs on the Wii Fit Body Test and it's fun to look back and see how much weight I've lost. It also has great games and challenges and makes working out fun. As far as the Wii Active, it seems like it's also fun but at the same time not. I'm definitely going to have a love/hate relationship with it. I am still going to the gym every night, but I am working out for 30 - 45 minutes a day on the Wii either first thing in the morning or on my lunch break. Should be a killer 30 days! Stay tuned...

Workout Mixx

I thought I would share my current workout with all of you. Please keep in mind, that this changes about once a month, and sometimes more often if I hear a new song that I must add. For the most part I would say there are many genre's of music that keep me pumped for a workout.

Just last week I was walking on the indoor track at my gym, and I had no intention to run that day. "Gonna Make you Sweat" by C + C Music Factory came on and the next thing I knew I was off and running. I actually did my best lap during that song, less than 2 minutes which meant I was running between 5 and 6 mph. I have some rap, and I have some pop. I also recently discovered a lot of workout compilations. Basically, it's albums that have been remixed with popular songs to a fast workout tempo.

I have songs from the following workout compilation albums:

Carmen Electra's Ultimate Workout Mix, Vol. 1 and 2 Top 40 Hits Remixed
The Biggest Loser Workout Mix - Top 40 Hits, Vol. 1 and 2
The Biggest Loser Workout Mix - Modern Rock Hits
The Biggest Loser Workout Mix - Country Hits Remixed

Most of the albums are mixed with 60 minutes of non-stop music, so the songs flow seamlessly into each other with no breaks. This gives my DJ husband a break from mixing all of my songs together for me!

I recently added a lot of BEP (Black Eyed Peas), their newest album is LOADED with fast tracks and they definitely keep me going. No matter what new songs I add though I always put one song in particular first. This song starts me off on the right foot and makes me remember why I am putting myself through 6 grueling workout a week in the first place. It is definitely my inspiration song!


What song is your song"? I'd also like to see some of your playlist too! We should always be looking for new ideas, it keeps our workouts fresh

Proud - Heather Small (Biggest Loser theme)
Let it Rock - Kevin Rudolph
Gonna Make you Sweat - C + C Music Factory
Skake It - Metro Station
Electric City - BEP
So What - Pink
Just Dance - Lady Gaga
Sexyback -Justin
Womaizer - Britney
Ugly - Bubba Sparxx
Sugar - Flo Rida
Party All the Time - BEP
Don't Cha - PCD
Ooh Lawd - DJ Smurf
Pocket Full of Sunshine - Remix
Stop and Stare - Remix
Love Song - Remix
Love Stoned - Remix
No One - Remix
Stronger - Remix
Apologize - Remix
Big Girls Don't Cry - Remix
Gimme More - Remix
I don't Wanna be in Love - Remix
Break it Off - Remix
Need You Tonight - Remix (oldie but a goodie!)
4 Minutes - Remix
All Summer Long - Remix
Bleeding Love - Remix
I Like the Way - Remix
Sorry - Remix
Honky Tonk Badonkadonk - Remix
Better Life - Remix
All I Want to Do - Remix
Somebody Like You - Remix
First Time - Remix
Into The Night - Remix
My Humps - BEP
Ring-A-Ling - BEP
Hollaback Girl - Gwen Stefani
Promiscuous - Nelly Furtado
Get into Something - Jen E
I Like to Move it Move it - Reel 2 Reel
Lose Control - Missy Elliot
Salt Shaker - Ying Yang Twins
Pump up the Jam - Technotronic (reminds me of my younger skating rink days!)
C'Mon 'n Ride the Train - Quad City DJ's
I Gotta Feeling - BEP
I'm a Slave For You -Britney
Rock That Body - BEP
Fergalicious - Fergie (I LOVE "I be up in the gym, just workin' on my fitness"!!!)

Something that I like to do is press pause when my workout is over. Believe it or not I do not work out for 4 hours and 7 minutes every day (total time of this playlist). This way instead of starting over at #1 for every workout I can hear all the songs every 2 or 3 days. Some days I do start out at "Proud" but after I hear that song and get my momentum up I will move further down the list.

I have spent hours combing the internet, googling "workout playlists", looking on Amazon for workout cd's, etc. What I found is that different songs, and different genre's motivate different people. I have yet to find someone's playlist that works for me and my workouts. This goes to show you that your workout playlist has to be your own. You can sample songs here and there and from others, but ultimately you have to listen to what will keep YOU going during YOUR workout.

"I look into the window of my mind. Reflections of the fears I know I've left behind. I step out of the ordinary, I can feel my soul ascending. I am on my way, Can't stop me now, And you can do the same." Heather Small

Week 16 and Vitamins

Week 16 has come and gone. Did you know that a lot can happen in 16 weeks? A student can finish one semester of college in 16 weeks. A pregnant woman is already in her second trimester and can usually start to feel her little one moving by 16 weeks. In 16 weeks the USC Trojans can finish one football season. And apparently, I can lose 47.3 pounds in 16 weeks!

At this point in my journey I am so close to having lost 50 pounds, that I can taste it (pun or no pun, you decide). I will definitely be there on my Week 18 post, but until then I will share my numbers from the past two weeks.





I had a very good 2 weeks and I averaged almost 3 pounds of weight loss per week. I decreased my body fat by almost 1% and increased my muscle by almost 1%. Most importantly I lowered my BMI another point, bringing my total lost BMI points to 8. Overall I am pretty satisfied and I am so close to the -50 pound mark that I am sure it will only be a matter of days.
Now that all the boring stuff is out of the way, there has been something that I've been meaning to write about for a while now. Vitamins. Wait, what? That is borning too?

Do you take vitamins? I do and I think most people overlook them, when really they should be the most important part of your day. Here's a list of the vitamins that I currently take:

High Potency Multiple Vitamin & Mineral (vit a, vitc, vit d3, vit e, thia, ribo, niac, vit b6, folat, vit b12, biotin, calci, iron, phos, magn, zinc, copper)
Organic Flaxseed Oil + Omega-3
Sugar Free, Orange, Fiber Tablets
Prenatal Tablets (vit a, vit c, vit d, vit e, thia, ribo, niac, vit b6, folic acid, vit b12, calci, iron, zinc) {no, I am not pregnant but folic acid is very important if you plan to become pregnant. I've actually been taking these vitamins for over a year and they help with other nutrients I need too}

In the past I have taken "Women's One-A-Day, Weight Smart" and I absolutely loved those pills. They had a small amount of Guarana Seed and Green Tea and I found that (TMI alert) they kept me regular. I was advised to stop taking them while I am taking my Vitamin B12 shot though as the Guarana may interfere. Also, these pills have caffeine and I stopped drinking caffeine back in January.

At one point I was also taking Eccinachea, but stopped after I found myself still getting sick. The same goes for Vitamin C pills and Calcium. I was taking a separate pill for both and I found that between my multi-vitamin and prenatal pills that I was already getting my daily value, so I stopped taking these as well.

Basically, I am a huge proponent of daily vitamins. True, if you are eating a healthy and well balanced diet then you should be getting most of your daily vitamins and nutrients. But taking a pill will ensure that you do so it's no longer a guessing game. Also, not everyone enjoys fruits and vegetables. My husband for example, is not a fan of most fruit. By taking vitamins, he can get his daily value of Vitamin C even without eating an orange a day.