The last week has not been good, eating wise. I've made lots of wrong choices. But, I'm back today. My body feels gross when I eat too much and I have acid reflux. Not worth it. I noticed today that my workout pants feel a lot looser in the legs so that is good.
Exercise:
I spent 80 minutes at the gym doing circuit training. I did 5 1minute sprints at 9.5 mph (1 minute sprint with 1 minute rest and repeat). I then did 2-3 sets of weights and then back for another faster, 30 second sprint. I did a few different circuits of this. Then, ab work and jogged/walked for the last 25 minutes. I feel like it was an excellent workout. I'll probably do some landscaping/yard work and probably some more exercise later on.
Food:
Breakfast: 2 eggs with fresh salsa
Snack: raw almonds, string cheese
Lunch: grilled marinated chicken over salad (lettuce, peppers, mushrooms, avocado, onions), LF ranch
Snack: v8
Dinner: lean turkey burgers with lettuce wraps and yogurt dressing
Snack: non-fat yogurt
About 1400 calories
Friday, April 30, 2010
Wednesday, April 28, 2010
Today's update
We are down to one vehicle right now. So, I haven't made it to the gym yet today. My youngest is napping so I will go exercise some at home. Then, I plan to go to the gym tonight as well.
Food Plan:
3 eggs with fresh salsa
cottage cheese, raw almonds
Meatball casserole with zuchinni instead of pasta
v8
grilled marinated chicken breast, salad
plain yogurt with a teeny bit of agave nectar and almond extract
I estimate it to be about 1500 calories and all within the SB diet Phase 1 plan.
Food Plan:
3 eggs with fresh salsa
cottage cheese, raw almonds
Meatball casserole with zuchinni instead of pasta
v8
grilled marinated chicken breast, salad
plain yogurt with a teeny bit of agave nectar and almond extract
I estimate it to be about 1500 calories and all within the SB diet Phase 1 plan.
My Advantages Response Card
These are the reasons I want to lose weight. I have these typed on index cards and I put them up all over the house. I make sure to read them at least twice a day.
Reasons I Want to Lose Weight
· I’ll look better
· I’ll be smaller when family comes to visit (June)
· I won’t be obsessed with how I look
· I will feel light and healthy as I don’t over eat
· I’ll be able to wear all those nice, smaller clothes in my closet
· I will set a good example to my children of good health
· I’ll be free of cravings and desires for unhealthy food
· My mind will not be full of trying to decide whether to eat bad foods or not
· I will not be as self-conscious
· I will be able to go to social events w/o embarrassment or worrying about overeating
· Food will not make up so much of my life
· I’ll get more compliments
Reasons I Want to Lose Weight, contd.
· I can feel proud of myself
· I’ll be in better health
· I’ll be able to exercise harder and enjoy it more
· I’ll enjoy intimacy more
· I’ll increase my self-esteem
· I will feel better about myself and thus able to be more patient with others
· This WILL make me a better wife and mother
· I can spend more time on other interests besides food and eating (reading, playing, education, homeschool, etc.)
Reasons I Want to Lose Weight
· I’ll look better
· I’ll be smaller when family comes to visit (June)
· I won’t be obsessed with how I look
· I will feel light and healthy as I don’t over eat
· I’ll be able to wear all those nice, smaller clothes in my closet
· I will set a good example to my children of good health
· I’ll be free of cravings and desires for unhealthy food
· My mind will not be full of trying to decide whether to eat bad foods or not
· I will not be as self-conscious
· I will be able to go to social events w/o embarrassment or worrying about overeating
· Food will not make up so much of my life
· I’ll get more compliments
Reasons I Want to Lose Weight, contd.
· I can feel proud of myself
· I’ll be in better health
· I’ll be able to exercise harder and enjoy it more
· I’ll enjoy intimacy more
· I’ll increase my self-esteem
· I will feel better about myself and thus able to be more patient with others
· This WILL make me a better wife and mother
· I can spend more time on other interests besides food and eating (reading, playing, education, homeschool, etc.)
Tips from Beck Diet Solution
http://www.amazon.com/dp/0848731735/?tag=googhydr-20&hvadid=4236590319&ref=pd_sl_26dnfnvnk2_e
I am really liking this book! I know if I follow the steps, I can get over my eating issues and make consistent, healthy choices.
This book is based on Cognitive Behavioral Therapy. I am a BIG fan of CBT due to some personal experiences me and my husband have had with this. So, I was really excited to get this book. Judith Beck, Ph.D. is the author of this book. Her father is the founder of Cognitive Therapy.
The book is set up so that the first 14 days you aren't even supposed to start your 'diet'. You can but Ms. Beck really wants us to follow certain steps and really get mentally prepared and equipped to start. I have to admit that I've already started my 'diet'. I say 'diet' because this is really the way I want to live the rest of my life.
Here is a brief synopsis of the first few days.
Day 1 - Record the Advantages of Losing Weight. She calls these Advantages Response Cards. Write down ALL the reasons you want to lose weight. Put them on index cards and tape them up anywhere and everywhere. You need to read them at least twice daily. And, read again if you are struggling.
Day 2 - Pick two Reasonable Diets
We all need a plan or 'diet' to follow. She said to pick two because we'll have a back up if we decide the first isn't working. There are two different kinds of 'diets' - those with specific foods and meals and those where you choose your own foods but have to fit into certain criteria (calorie counting, limiting fats, carbs, etc.).
Day 3 - Eat Sitting Down
This one is key for me. I really need to eat sitting down so I eat mindfully. Don't eat anything 'on the go', in the grocery store, etc. Every bite adds up. So, when your toddler likes to feed you his M&M's, don't let him! Anyone else have that problem?
Day 4 - Give Yourself Credit
This is a hard one for me. I don't give myself credit unless I've done EVERYTHING perfectly. We need to give ourselves credit for every single success we have. That way, if we mess up and eat something we shouldn't have, we don't let it derail us! We move on and start again right then. I tend to let one bad thing I eat turn into several days of eating whatever and not caring. Ms. Beck recommends posting reminders for yourself to remember to give yourself credit. Like, posting CREDIT on your fridge, make into a screensaver, put a penny into a jar for everything you do correctly, etc.
Day 5 - Eat Slowly and Mindfully
I think this really goes hand in hand with eating while sitting down. When we eat slowly, our brain has more time to register that you're full and we'll feell more satisfied when we notice each and every bite. This is sometimes hard for me since I usually eat with three little boys who always need something. Honestly, eating with them often causes me to stress. So, I try to eat breakfast and lunch after them and only eat supper with them. I read to them while they eat their other meals and snacks. I've been trying to do this lately and it has really helped me.
I am really liking this book! I know if I follow the steps, I can get over my eating issues and make consistent, healthy choices.
This book is based on Cognitive Behavioral Therapy. I am a BIG fan of CBT due to some personal experiences me and my husband have had with this. So, I was really excited to get this book. Judith Beck, Ph.D. is the author of this book. Her father is the founder of Cognitive Therapy.
The book is set up so that the first 14 days you aren't even supposed to start your 'diet'. You can but Ms. Beck really wants us to follow certain steps and really get mentally prepared and equipped to start. I have to admit that I've already started my 'diet'. I say 'diet' because this is really the way I want to live the rest of my life.
Here is a brief synopsis of the first few days.
Day 1 - Record the Advantages of Losing Weight. She calls these Advantages Response Cards. Write down ALL the reasons you want to lose weight. Put them on index cards and tape them up anywhere and everywhere. You need to read them at least twice daily. And, read again if you are struggling.
Day 2 - Pick two Reasonable Diets
We all need a plan or 'diet' to follow. She said to pick two because we'll have a back up if we decide the first isn't working. There are two different kinds of 'diets' - those with specific foods and meals and those where you choose your own foods but have to fit into certain criteria (calorie counting, limiting fats, carbs, etc.).
Day 3 - Eat Sitting Down
This one is key for me. I really need to eat sitting down so I eat mindfully. Don't eat anything 'on the go', in the grocery store, etc. Every bite adds up. So, when your toddler likes to feed you his M&M's, don't let him! Anyone else have that problem?
Day 4 - Give Yourself Credit
This is a hard one for me. I don't give myself credit unless I've done EVERYTHING perfectly. We need to give ourselves credit for every single success we have. That way, if we mess up and eat something we shouldn't have, we don't let it derail us! We move on and start again right then. I tend to let one bad thing I eat turn into several days of eating whatever and not caring. Ms. Beck recommends posting reminders for yourself to remember to give yourself credit. Like, posting CREDIT on your fridge, make into a screensaver, put a penny into a jar for everything you do correctly, etc.
Day 5 - Eat Slowly and Mindfully
I think this really goes hand in hand with eating while sitting down. When we eat slowly, our brain has more time to register that you're full and we'll feell more satisfied when we notice each and every bite. This is sometimes hard for me since I usually eat with three little boys who always need something. Honestly, eating with them often causes me to stress. So, I try to eat breakfast and lunch after them and only eat supper with them. I read to them while they eat their other meals and snacks. I've been trying to do this lately and it has really helped me.
Tuesday, April 27, 2010
The Beck Diet Solution
I was down 2.8 lbs this last week. VERY good. But, then I seriously blew it the rest of the weekend and Monday night as well. I need to just get in a REALLY good groove in eating well and then take planned indulgences (like one treat or one meal - not a weekend!).
I've started reading the Beck Diet Solution and I really like it. I've made tons of index cards with all the reasons I want to lose weight. I put them all over the house and I read them at least twice a day. I am practicing positive self-talk and giving myself credit whenever I do something good.
Today was a good day in eating and exercise. I ate low carb all day and stuck to my meal plan.
Food:
3 eggs, onion, mushroom and salsa scramble
v8, raw almonds
low carb bbq pork, zuchinni, cottage cheese, cherry tomatoes
meatball casserole, 3/4 red pepper, 1/3 cucumber
Exercise:
45 min body step
45 min body pump
I plan to do ab jam and shoulders during biggest loser tonight.
I've started reading the Beck Diet Solution and I really like it. I've made tons of index cards with all the reasons I want to lose weight. I put them all over the house and I read them at least twice a day. I am practicing positive self-talk and giving myself credit whenever I do something good.
Today was a good day in eating and exercise. I ate low carb all day and stuck to my meal plan.
Food:
3 eggs, onion, mushroom and salsa scramble
v8, raw almonds
low carb bbq pork, zuchinni, cottage cheese, cherry tomatoes
meatball casserole, 3/4 red pepper, 1/3 cucumber
Exercise:
45 min body step
45 min body pump
I plan to do ab jam and shoulders during biggest loser tonight.
Thursday, April 22, 2010
Day 5 of Phase 1 South Beach
I am DETERMINED to make it the full 14 days of this! This is the best I've done now. I seem to falter around day 3.
My weight was 165.6 this morning. It was 175 just a few weeks ago! I'm hoping it will go down more the next couple of days as AF is here right now.
So, I'm losing weight this week and haven't even been able to make it to the gym! I have been working out, though. We've been busy landscaping and decided to make the lower level of our backyard into a HUGE sand pit for the kids. So, we've hauled down close to 10 tons of sand.
Monday - sprints up our hill, 30-day shred level 3, hauled 2.5 tons of sand down the hill and shoveling (did with hubby)
Tuesday - 40 min of Turbo Sculpt. I then did 5 tons of sand by MYSELF! Oldest son (6) helped some. The shoveling really was the hardest. The kids had a ton of fun jumping into sand piles.
Wednesday - ran about 1 mile outside and did 5 long, good sprints up the hill. This is all I got in. Middle son (4) has had a fever every afternoon and just isn't feeling well. So, can't take him to daycare at the gym.
Thursday - plans for today: 30day shred, turbo jam, ab jam, whatever else I can fit in. I feel like I need a lot of cardio. Whatever the kids will let me do at home.
Edit - I actually did go to the gym today. DS had no fever and felt fine all day. 10 minutes walking and 60 min body step. I feel lighter and am enjoying the journey!
I feel a bit bloated right not so I'm jugging the lemon water and will have asparagus and lemon chicken for supper. But, even with AF here, I'm really excited that I'm still losing weight.
My weight was 165.6 this morning. It was 175 just a few weeks ago! I'm hoping it will go down more the next couple of days as AF is here right now.
So, I'm losing weight this week and haven't even been able to make it to the gym! I have been working out, though. We've been busy landscaping and decided to make the lower level of our backyard into a HUGE sand pit for the kids. So, we've hauled down close to 10 tons of sand.
Monday - sprints up our hill, 30-day shred level 3, hauled 2.5 tons of sand down the hill and shoveling (did with hubby)
Tuesday - 40 min of Turbo Sculpt. I then did 5 tons of sand by MYSELF! Oldest son (6) helped some. The shoveling really was the hardest. The kids had a ton of fun jumping into sand piles.
Wednesday - ran about 1 mile outside and did 5 long, good sprints up the hill. This is all I got in. Middle son (4) has had a fever every afternoon and just isn't feeling well. So, can't take him to daycare at the gym.
Thursday - plans for today: 30day shred, turbo jam, ab jam, whatever else I can fit in. I feel like I need a lot of cardio. Whatever the kids will let me do at home.
Edit - I actually did go to the gym today. DS had no fever and felt fine all day. 10 minutes walking and 60 min body step. I feel lighter and am enjoying the journey!
I feel a bit bloated right not so I'm jugging the lemon water and will have asparagus and lemon chicken for supper. But, even with AF here, I'm really excited that I'm still losing weight.
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