Well hopefully this is the last time I do this….

Update - May 9,2012

Well all I can say is my blogging habits are certainly not a metaphor for my healthy lifestyle/weight loss efforts! I currently weigh about 180 lbs. (but we’ll see where I stand Friday). As of now I am down 45 lbs. and 6 lbs. overweight! I think wearing a bikini this summer will actually be a reality! While I am not comfortable wearing a bikini just yet, I am questioning if I can pull it off at my current weight. That is way better than “no way in hell”. I should hit 170 in early June. I think another 10-15 lbs. and I’ll look great in a bikini.

I am beginning to reassess my weight loss goals. Recently I have been thinking I might want to go down to 155 instead of 160. I know I want to get down to around 20% body fat. However, I do not want to have the “skinny” look. I want to look fit, strong and healthy. I definitely don’t want to be showing any ribs.

I have had a lot of work in school between finals, papers and best of all…. group projects. Since the start of April I have had 12 major assignments due, and I had work for my music classes as well. I have pulled an all-nighter every week for the last 5 weeks. I have pulled 8 all together this semester. I know, not sleeping is really bad, it is bad for your health and your weight. But sometimes, you have to make calculated sacrifices to get better grades.

Luckily my last final is tomorrow. I plan on recovering this tomorrow and Friday. But from Saturday forward I am back to working out hard core. I am looking forward to it as well. I plan on working out everyday until my summer classes start. Then I will exercise 3-5 days a week. I plan on putting a larger emphasis on weight training in the past. I am also going to do a lot of interval training with cardio. I have started using the dreadmill instead of the track. I want to be able to measure my speed and progress more accurately. And I am to lazy to time myself. I feel it will make it easier to increase my speed. My goal is to run a 9 min./mile for an hour. More or less.

Back from my hiatus.

I took a hiatus from diet mode. I needed to clear the air and just be healthy and exercise, without worrying about my weight. I’ll go back to weighing myself tomorrow. Also, I had midterms and spring break, so weight was the least of my concerns.

Rest Days

Anyone else feel guilty about taking a rest day from exercise? I always feel like I’m cheating, but in reality to get as fit as possible we need to take days off. Otherwise your body won’t recover and will continue to break down and increase the risk of injury. It is during your rest days that the effects of training take place and that will make you better at a given task.

So make sure you are taking days off from exercise and enjoy being lazy!

Weight Update - February 24, 2012

Weighed in today at 192.5. That is -1.6 from last week. I seem to be keeping a pretty steady pace right now. Though considering Spring Break is in 2 weeks, I wouldn’t mind seeing a big drop the next 2 weeks. Clearly I won’t hit 185, which was my goal, but I’ll be happy if I leave for spring break in the 180’s.

Also, 192.5 is the half way mark for my weight loss! 32.5 down, 32.5 to go!

Mardi Gras & Lent

As you probably know by now, today is Mardi Gras (Fat Tuesday). So last year I gave up all drinks except for coffee (w/ milk and sugar) and water (including sparkling water). So naturally I had a 32 oz. Dr. Pepper and had celebrated over the weekend the way about 99% of college students do. I also allowed myself Raising Cane’s for dinner (a fried chicken place on campus) and my favorite two men, Ben & Jerry. Yeah I ate Ben & Jerry’s A LOT. I surprisingly managed to stick through to the end and resisted drinking soda. I also lost 5 lbs. which I probably gained over Easter weekend.

This year I’m giving up one of my favorite pastimes, recreational eating. This will be by far my hardest Lent yet, usually I just give up one thing, like sugary drinks or chocolate. That said I’m allowing myself recreational drinking because I am in college and like to have a few drinks over the weekends. Although I do not plan on drinking in excess, but I would like to go to bars with friends and get a couple of drinks. I also like to have tea at night to try and keep myself form eating. I currently have all empty calorie snacks hidden from myself, basically the only snacks I get are protein bars and fruit, because those are really the only useful snacks I eat.

I think this will be good for me, I need to break my bad habits. Although I don’t recreationally eat at the same frequency or to the same extent it still is a problem for me. Last night I had 3 cookies with milk when I was watching TV with a friend, which was an unnecessary 400+ calories. The other night I had a 100 calorie popcorn bag heavily seasoned with a ranch seasoning mix (I guess it’s better than chips). That said usually my worst night snacking follows a day where I eat 1100-1300 calories. It seems that somewhere from 1300-1400 calories is my dieting threshold in terms of not failing.

So tonight I will allow myself to have a few snacks and allow myself a more than necessary dinner, but I won’t go overboard like in the past.


By the way, I don’t get whats so special about Fat Tuesday, that’s like every Tuesday to me. Just kidding, I just had to make that joke. (We were all thinking it).

iPhone apps for weight loss

One of the great things about my iphone is all the cool apps I have. I have a ton of diet apps and have tried a few others out. Here are some I recommend.

1. Calorie Count - from www.caloriecount.com, you can keep track of all your food for free and you can even scan the barcodes of most products.

2. 10k runner - There is also a 5k version, but I going for the 10k. It tells you when to start running and when to take walking breaks. I find it easier to push through a workout when I have a voice telling me what to do.

3. Eat This Not That - This is very useful for eating out. Next time you are at a chain restaurant just whip out your iphone and see the healthiest foods available

4. Fitness Pro - An app that gives you a portable workout guide.

5. SmartRunner - It measures your run (distance, speed, time) and even calculates your calories for you!

6. iTreadmill pedometer - works as a pedometer.

7. Livestrong - like calorie counter

8. Weight Watchers - For all of your on WW.

9. Grubhub - just kidding….

Just FYI about my color coding…

I color code pretty much everything. Including my posts on this blog (if you haven’t noticed).

Food (Nutrition/Cooking)

Fitness

General Health (nerd posts)

Rambling

Weight Updates

Superfoods: Greek Yogurt

So I thought it would be fun to occasionally highlight some “superfoods”. By superfoods I mean really healthy foods that I have a lot of uses for, or just healthy foods I really like. Today I am going to talk about the wonders of greek yogurt.

If you haven’t guessed, greek yogurt comes from Greece. In Greece they use goat’s milk, but I think they just use cows milk in the US. It is strained to make it have that thick and creamy texture. The reason it has so much protein is because the straining process gives a more concentrated product.

Here are the basic nutrition facts for Fage 0%: Serving size - 8 oz., Calories - 130, Fat - 0 g, Cholesterol - 0 g, Sodium - 85 mg,  Carbs - 9 g (from sugar), Protein - 23 g.


Recipes:

Super-smoothie: 1/4 cup raspberries, 1/2 cup blueberries, 1/2 cup strawberries, 1 cup Fage 0%, 1/2 cup spinach, juice of one grapefruit or 2 oranges.

Dips/ Spreads: I have a few that I use with greek yogurt (e.g. Jalapeno & Garlic dip - see Superbowl party post). But with greek yogurt I never use sour cream or mayo, which gives a big nutritional upgrade. Here is a dip I came up with the other day that I have been using frequently.

Chipotle BBQ: 1 cup Fage 0%, 2 chipotle peppers, 1/4 cup BBQ sauce, add in ground pepper, onion salt and cilantro.

Put it on a sandwich: Today for lunch I had 2 Joseph’s pitas (60 cal. each), 1 tbs of Cedar’s Garlic Lovers Hommus on each pita, 1 tbs of Cedar’s Taboule Salad on each pita and 1 oz. of Fage 0% on each pita. The whole meal was about 250 cal. and has kept me full for about 3 hrs. now.

Weight Update - February 18, 2012

I weighed in today at 194.1, so a 1.7 lb. loss for the week. I thought I would do better because I ate very well all week and went to the gym 6 times. But I guess sometimes your body has other ideas. That said, 1.7 lb. loss isn’t bad. I’m hoping to improve my numbers though. Spring break is coming up and I was hoping to get down to 185. At the very least I want to hit 190 because I was about 190 when I graduated high school.

Of course my big goal for the semester is to be at a healthy weight (173). I think it is very attainable, but at the same time it won’t be easy. By the time I return to school next year I want to be at 160. And by that I mean when fall semester starts since I’m staying over the summer to take a class and become a certified EMT.

Lifting weights without getting bulky…

I do a lot of strength training in my workouts. I have done so for months. I am NOT bulky. If I didn’t have those 20 lbs of excess weight (plus some vanity lbs.) I would think I would be very “toned”. That said, before I really started doing strength workouts, I was afraid I would get bulky. I thought my arms would resemble a female body builder. I have nothing against them… but I don’t think that would do much for attracting guys.

Thinking you are going to get toned by lifting dinky 2 lb. weights is absurd. Even 5 lbs. probably won’t do much. That said we all have to start somewhere. I use 10 lbs. right now, which is more than basically every girl in my gym that I’ve seen. I also use the weight machines. For my core workouts I usually do about 100 crunches, 2 x 75 second planks, plus about 50 bicycle crunches. I am by no means bulky. My muscle mass is about where I want it to me, so now I just want to maintain my muscle.

Now, the reason why those female body builder look so masculine is because they take male hormones! NOT because they lift so many weights. Especially since we are in caloric deficits, our muscles really can’t bulk up. So, go ahead! Get STRONGER! Don’t be afraid to get toned!