Learning How To Balance

In an effort to create a habit of blogging - getting ready for the #SparkTheSeason Challenge I thought I would post bout my workouts lately.  Over the weekend I finally bought a exercise step! Sunday I did a step workout that was pretty good... I did a few moves with a little more intensity which felt great! I had my trusty "Supervisor" watching over my every move too!    Then last night I did a Step Workout... LOVE RealFitTV on You Tube - Dana works your butt off!!    I have a LOVE/HATE relationship with my elliptical.... I love how hard it makes me work... but I hate how hard it makes me work! LOL! 

For "NO EXCUSES" NOVEMBER - I'll be doing 3 challenges Plank Challenge Squat Challenge SparkPeople's #Fit2Feast Challenge I'll be keeping an update on my blog on SparkPeople ! 

Assignment #1: Post Exercise Plan (9/29/13) Strength Training - Mon/Wed/Fri 30 minutes  Cardio -  Mon-Fri 30-50 minutes -  (5-6 days each week)  (will plan schedule on personal spreadsheet)  * Walk on trail at lake   * You Tube (Jessica Smith, Pop Sugar, Fitness Blender)  * Turbo Fire  * Turbo Jam  ********************************************************* Assignment #2: Post Eating plan (9/30/13) I will be following something similar to what @STEPBYSTEP1955 is doing:  1. Eat between 1200 and 1550 calories daily - tracking on SP  2. Eat protein with every meal  3. Eat starchy/simple carbs earlier in the day; only fibrous carbs after 5pm. (this one peaked my interest so I'm hoping to learn more and master this one)  4. Eat the recommended fruits and veggies daily  5. Practice portion control - Stop when I'm satisfied!  6. Limit my sweets - already a goal of mine  ********************...

It's time to put some goals down on paper - I've gotten into a rut of .....blah, logging food..... blah, logging exercise.... forgetting what I ate... so I eat dinner then look back on My Fitness Pal and HOLY MOLY... Well, that day is shot!  So I've started a a written journal too. (I looked up FitBook pages - those are great journals but I didn't want to spend $30 just yet.)  I'm still gonna do my phone app but this will let me journal a little more too.   So how does writing down your goals help? Well they won't help if they aren't realistic!  Take baby steps when first setting goals.  You shouldn't expect to lose 10 lbs. in a month.... so be realistic with what you set out to accomplish.  If you make it too hard on yourself - you won't stick with it.  Think LIFESTYLE CHANGE not - I'll do this until I lose 20 lbs. then I'm done with it. Keep your fitness fun and different.... BUT make a plan, make a schedule, know what you are going...

You will never regret working out... can you say that about not working out?   Weight loss:   3,500 calories = 1 pound That sounds SO overwhelming but that doesn't mean you have to burn 3,500 calories. That means to lose 1 lbs in a week you have to create a deficiency of 3,500 calories. So you could burn some and cut back on some foods. Exercise: Everyone is different so it's hard to put a "overall" rule out there but studies have shown that If you're trying to lose weight, 50 minutes of cardio exercise along with regular strength training might be what it takes to see the results you're hoping for.  If I've learned anything - it's that you can't treat exercise like a convenience - it has to be treated no different than brushing your teeth everyday or like a lunch date with your bestie. Hence #2 below... MAKE A SCHEDULE - what workout on what day... done.  Now you don't have to think about it! Here are a few rules from the Huffi...

"Started over" today b/c I felt off kilter! I got off track w/ my schedule and then everything else got off track. So tonight I did  #TURBOFIRE  - #FIRE45  "new to class" and 72 mins later w/ 603 cals burned - I'm feeling WORKED! 

Boy have I been a blogging slacker!  Ha!!  I haven't been an exercising slacker though!!  WHOOP!  WHOOP!  I will say - with the weather we have been having here - It's been awesome to walk to the lake and trails and a boost for my calorie burn too!  So far I've done my first EVER HIIT WORKOUT!!  I have to admit - I could've given more to my very FIRST "HIIT" workout but I thought it might kill me! "HIIT WORKOUT" - just the name sounds intimidating so I was nervous. But since it didn't kill me - I'm looking forward to doing it again! :): Thursday (8/15) Friday (8/16) Got my CARDIO PARTY on that morning!! Saturday (8/17) Core 20 / Stretch 40 I loved the Core workout - the stretch started out with more yoga than stretch - I just can't get into yoga.  I need to SWEAT to feel the workout - and with yoga I know it works, I know it builds muscle - I'm just not into that right now.  I WANT PUMPED UP WORKOUTS!! ...

Day 2 of TURBO FIRE was rough!  I did the Fire 30 again...trying to get my body used to the moves, fast pace, etc. My body was in denial!! Tired....tired...tired!  I'm sure tomorrow will go better however I plan to do the HIIT 15 and one of the stretch sessions!  I've stayed under my calories for the past two days which doesn't sound like much but considering my calories lately... I"m feeling pretty good!  HA!  

I did my FIRST TURBO FIRE WORKOUT this AM!! The "New to Class" was a huge help!! LOVE IT ALREADY!  I can tell when I start the actual "class" (instead of the "new to class") I will be POURING SWEAT but I ♥ the program.  High Energy ~ Motivating ~ GETS U FIRED UP!!! I have to admit... when the first "Fire Drill" came up - I got a lil nervous but it ROCKED!!! Then the second one came up and my legs said "oh dear"...but it ROCKED too!  Now I'm not doing them at the "class" level yet... the "sumo burpee" thing is crazy hard - by the 4th one I'm needing a crane to get my butt up off the floor ...BUT I'm sure when I get thru one whole fire drill - keeping up with the class...I'll probably cry from "HOLY CRAP I DID IT!!!!!"  Ha!!  More to come..... - Get Movin' - Get Heatlhy! -

As I find myself a little nervous about starting the Turbo Fire program, I read this: You are stronger than you think!  I know it will be hard, I will sweat like a pig .... but I'm looking forward to the challenge and completing the program.  I've never completed anything like this, I did a few of the P90X DVDs when I was in a church weight loss group about 3 years ago....and I lost 17 lbs!  And let me tell ya.... Those workouts were H*A*R*D!  But as the saying goes... "If it was easy.... Everyone would be doing it"!  It's all about: MIND OVER MATTER IT'S YOUR WILL AND DETERMINATION THAT WILL GET YOU THRU BELIEVING IN YOURSELF IS HALF THE BATTLE PUSH YOURSELF-NO ONE WILL DO IT FOR YOU IT ISN'T SWEAT - IT'S LIQUID AWESOME (I ♥ that one!!) So I will begin this program with all of these inspirational quotes and move forward with one of my all time favorite quotes in mind ...

Got this from Chalene Johnson's blog !  This is so true!!  People ask for advice all the time... How can I get motivated?  What can I do?  Only YOU can do the work, get yourself motivated, and make the decisions it takes to get healthy!!  It's NOT easy... if it were EVERYONE would be doing it!!  You will have ups and downs.... it won't always be butterflies and rainbows.  But you WILL feel good and ~ ENERGIZED ~ !!! My Turbo Fire package is on it's way.  I'M PUMPED!  It's gonna be tough but I feel the need for a challenge.... and I'm SURE TURBO FIRE will do just that.  

Looking forward to getting started on the program....

Got back from SUMMER MARKET in Las Vegas on  Wed. AM (like 2:00 AM) - UGH!   Had a good time but I ate waaayyyy too much - didn't exercise enough - and considering how dry it was ~ didn't drink enough water either.  The time difference is brutal coming home so here I SIT on Saturday watching the movie "CLUELESS".   I should go out and walk to get my body moving!  I'm learning that LAZINESS perpetuates LAZINESS!!  That's a bad habit to start!!   So my next big "deal" is to determine which to purchase - FOCUS T25 or TURBO FIRE!!!   One minute I lean one way.... then I go the other way!  Walking will help clear my mind and then I will purchase!  Stay tuned...

Got a great workout in this evening!! Did a few things a lil different this evening - I jogged/walked around the lake, did bench step-ups (20 each leg), then did lunges up Windmill hill! That got the heart rate up!!! I love this town's park, lake and walking trails - it's so peaceful and pretty!   I'm still motivated to get into better shape!! There are so many benefits of exercise - other than the "high" you get from the exercise itself -  helps controls weight as odd as it sounds it boosts energy (so weird that by DOING more  you feel better and have MORE energy) helps you sleep reduces stress/anxiety boosts confidence sharpens your focus get more done need I go on..... probably not.   It has so many benefits - why don't we all exercise more?  I know it's hard...if it were easy everyone would be doing it!  The hardest part is getting started - as Nike says "JUST DO IT".  Don't think about - JUST DO IT!  If you think ab...

After a night of not enough sleep - I read a Fitness Magazine  article about " The Link Between Weight and Sleep ".  Of course one night isn't going to make that much of a difference but I do know that after being up late or out late.... I'm certainly prone to hoover anything in sight the next day. Trying to narrow down what could be disrupting your sleep… do you have trouble falling asleep or staying asleep. For me (last night) was a combo of thunderstorms and sore/tired muscles. But typically I do have trouble staying asleep…I wake up at what seems like the smallest thing.   Fitness Magazine says: T he Link Between Weight and Sleep….one word: hormones. When you’re sleep-deprived your fat tissue decreases its production of leptin, a hormone thought to suppress appetite. Leptin production peaks at night when you’re asleep. If you’re not getting enough shuteye, leptin production falls off. Sleep more, weigh less! Well kind of…. It certainly helps but gettin...

Recently a friend of mine started her blog back up again - her and her husband are doing a BeachBody program (Focus T25) and she has really motivated me to get this blog back up to semi-daily posts of useful info.... not just crafty stuff!  With this I hope to get some followers that I can help motivate - paying it forward so-to-speak! As I posted earlier I started a new You Tube workout video this week that I ♥ * ♥ * ♥!!! Jessica Smith is so motivating and she is a familiar with the struggles of weight loss and keeping it off.  She lost 40 lbs so she knows what we are all going thru!  Check out her website and her FREE workouts and get movin!!   Jessica Smith Website You Tube Channel

I absolutely LOVE this You Tube workout.... it's a kickboxing, cardio workout that is 35 mins and makes you sweat! It's by Jessica Smith - she works with Shape Magazine and does all kinds of fitness videos, articles, etc. She's very motivating and really gets you going!!  She has TONS of FREE videos and fitness tips too. Check it out, get healthy, keep moving!!

This is a great workout and it's FREE!!!!

Source: SparkPeople.com If you happen to find yourself suffering from a little "exercise attention deficit disorder," where you can't commit to any one program or workout for very long, keep these tips in mind when creating your own personal workout program: 1. Try to stick with the same weekly routine for about 4-6 weeks.  While everybody is different, adaptations to exercise (like strength gains, cardiovascular improvements, etc.) usually occur around 4 to 6 weeks. That means in order to actually feel, see or notice some changes from your workouts, you’ll need to be consistent with your plan for at least a good month. I’ve seen too many folks quit after two weeks into a plan because they weren’t losing weight. Focus on how you feel (like feeling stronger or moving more easily during the workout)—not how you look—and the rest will take care of itself over time. If sticking to one  workout plan  is driving you crazy, create a simple cal...

Here's are some tips for a New You and a New Year... Take Baby Steps When it comes to New Year's resolutions, people often set multiple big goals to achieve simultaneously. It's great to be motivated, but diving into a lot of change all at once is a recipe for burnout. Instead,  start with one habit , and once you've got a handle on it, move slowly onto the next. Says  MUSICGIRL0604 : ''Start with something--anything. For example, I felt I needed more water. After a day or two of eight cups a day, I felt more energy for exercise. After a day or two of at least 10 minutes of exercise a day, I felt a desire to try to eat healthier and cleaner. Pick one thing that will be easy for you to stick with and see where it goes from there!'' Always Have a Plan (And Back-Ups) When you fail to plan, you're at the mercy of whatever life throws your way--whether it be unhealthy snacks in the office vending machine, or a traffic jam that ...