Back at it!

*blowing the dust off* 

Hey there! So there were some bumps in the road (surgery and long hospital stay for the kiddo), then there was some fun (2 week lake vacation) but hopefully things have settled and I can start posting regularly again! During my time away I did learn a few things.

1. Running hurts. Like more than just being sore. I am not sure if it the extra weight that I am hauling around, am I wearing the wrong shoes or should I see a podiatrist? Well I am working trough this but for right now I am biking and that is AWESOME!

2. Biking is AWESOME! So someday I want to do a sprint tri so since running 3 to 4 times a week was killing my knees and feet I started biking (needed to start sometime anyway). I feel like I get a work out. I can get my heart rate up, I switch up the gears as it gets easier so my legs are always working hard and have tried out some areas with some elevation to keep it challenging! I feel soreness but not pain!

3. I need a schedule. I find myself at the end of the day trying to figure out when I am going to get my workout in! I think, "ok...lets go now", then I look at the clock it is the heat of the day. Then the next time I try it is time to get dinner ready or I was lazy earlier and didn't do anything so now I have lots to catch up on! Anyway...I need to dedicate a specific time for everything that needs to get done and STICK TO IT!

I just keep keeping on! Exercise is the only real way to be healthy and lose weight (there are things that assist in weight loss and health but nothing will really work with out a little sweat) and there are thousands of benefits. Sure for lots of us the motivation comes in spurts but it comes and that is the important part. Some of us love the gym and happily go there everyday with out fail! Just remember that anything is better than nothing!

Small Victories

I completed my first race yesterday.
It was just a 1k (.6 something of a mile) but I did it.
It took a long time.
What I learned yesterday was that my time didn't matter.
It mattered that I got out there.
I have to start somewhere and a slow 1/2 mile is where I am right now.
I thought I would be embarrassed by being so slow but I wasn't.
People were still cheering when I came across the finish line and Will (who could have ran the race in a 1/4 of  time) stayed right by my side and let me set the pace.
Everyone out there was working at a different pace.

My Point: Don't wait till you can run a race well. Run it now to push yourself. 

I didn't do great by some standards but I hit a personal best.
I did better than I thought that I could and it made me want to keep up the hard work.
Toward the end I thought I was done for. I didn't want to run trough the end.
Then I saw the finish line and just took off!
I don't get that feeling when I finish a run in my neighborhood.

I have my first 5k on May 15th and I probably won't be able to run the entire thing but I will be out there doing my best, taking the next step and I won't be alone. There will be other run/walkers out there just like me.

So get out there...you won't be alone!

Couch to 5k

I am not a runner.
Not even a jogger.
I love to walk.
I love the elliptical.
I like to bike.
I don't like to run.

All that being said, I suddenly feel compelled to train to run a 5k. Yeah, I can't explain it but I'm so into it and excited!
I'm using Active.com's couch to 5k app. I'm a week in and I feel like my $2.99 was well spent.
The idea of the program is to slowly bring you into the runner's fold with 3 workouts per week for 9 weeks.
For example: this week my workout was 30 minutes long and began and ended with a 5 min walk. During the 20 minutes between I alternated jogging and walking. The jog was a minute long and the walk was a minute and a half. {All you have to do is grab your headphones and the app will prompt you when to run and when to walk. The app will even access your tunes so you can create a perfect 30 minute playlist.}
In the coming weeks the the jog will increase and the walk will decrease, culminating in me {hopefully} rocking a 30 min run!
I will admit that week one was hard. I am soooo out of shape.

{I need to take a moment and be sad because a year ago I was pregnant, doing yoga, going to the gym and I birthed a baby...sans epidural. I was in pretty darn good shape and I am 30 pounds heavier than the day I delivered. Let's be more sad and say that I lost a lot of weight while I was pregnant, in a healthy way, so I was a head of the game... moving on}

However, I did not see myself doing all of the runs that first day. But I did. When the little voice in my head said "Alright,  let's jog" I did it! At the end I was winded and tired but felt pretty awesome!
I will keep you posted but I feel good about this program! We have our first race on Saturday, just a 1k, but I am so excited!

HERE'S TO FULL ON RUNNING A 5K IN JUNE...IN TEXAS. Wait...we may have to rethink this ;)

My new adventure.

Since I last blogged here I:

Lost weight
Lived a very active lifestyle
Moved from Massachusetts to Texas
Had a wonderful pregnancy {I lost about 20  more pounds}
Gave birth to a beautiful baby girl
Lost some more weight
Gained 30+ lbs in less than 6 months
Was diagnosed with diabetes

It is that last one that has prompted me to come back to this neglected blog. I am a diabetic. It is in my genes, grandparents on both sides. Diabetes claimed my paternal grandmother's life in her early 60s. My parents are in their early 60s. They are just now getting to experience the the joys of grandchildren. They have so much life a head of them.

I know someday I will die. But it will not be because I didn't take cake of myself. I am making a change. My doctor believes that with a healthy diet and lots of exercise that I can lose a significant amount of weight and lower my blood sugars to avoid any medical intervention in managing my diabetes.

So here I am. Ready to start my new adventure.

Weekends

I love weekends.

We do a lot of eating, sleeping and general lounging about.

None of which is condusive to losing weight.

I was really good this week...even if you factor in the birthday treats. So...I kinda don't want to break my routine. I also want to enjoy myself.

See my dilemma? I want to be healthy!

Its just so hard.

As I write this post I am realizing how lame I am.

Would it really kill me to get up at a decent hour and do some yoga before I start my day?  Would a healthy breakfast be less satisfying than the fattening one I normally make?

No.

I can and will get up and workout and will cook us a tasty and healthy breakfast!

I will not blow it this weekend! I'm sticking to my plan!!

Have a great weekend!

Making it Count on the Elliptical

I love the elliptical.  It is the ONLY exercise machine that I enjoy.  You heard right.  I ENJOY being on the elliptical. I found this article at Livestrong.com. If you dislike the treadmill, as I do, give the elliptical a chance.  You can choose different workouts and resistance levels to challenge yourself! Check out the article and hop on the elliptical the next time you are at the gym.

Do Elliptical Machines Burn Fat?

Overview

Elliptical trainers are exercise machines that simulate a cross-country skiing motion. They have hand-held poles with foot platforms that both move back and forth in a gliding motion when you exercise. If you have lower back pain or joint issues, the elliptical is a good choice because there is virtually no impact. If you are looking to burn fat, find out if the elliptical achieves this goal.

Weight Loss

The way to burn fat is to decrease your caloric intake and expend calories through exercise. When you burn calories, you decrease fat on your body. The elliptical burns calories through cardiovascular exercise, so it does melt fat.

Size

The size of your body has a lot to do with the amount of calories you burn with elliptical training. A 160 lb. person, for example, burns about 825 calories in a 60-minute session. However, a 200 lb. person burns more than 1,000 calories for that same time frame. If you were to exercise on the elliptical every day of the week, you would burn well over 3,500 calories. Because 3,500 calories equates to 1 lb., you would in turn lose more than 1 lb. a week.

Potential

By making an adjustment with your intensity, you can boost your fat-burning potential even more on the elliptical. Instead of gliding at a steady pace, perform interval training. Begin your workouts at a slow speed, then glide as fast as you can for 30 seconds. Glide at a moderate intensity for 60 seconds, then glide fast again for 30 seconds. Continue this pattern for the whole duration of your workout. The more vigorously you exercise, the more calories you'll burn -- even if you increase intensity for just a few minutes at a time, according to the Mayo Clinic's website.

Effects

When you work out on the elliptical, you recruit multiple muscles in your upper and lower body, such as the glutes, quadriceps, hamstrings, pectorals and latissimus dorsi. Any time you build muscle, your resting metabolic rate increases and you burn fat more efficiently while at rest. To increase the intensity and work your muscles harder, simply adjust the resistance on the machine.

Considerations

If you are trying to lose weight quickly, pay strict attention to your diet. By cutting back on your caloric intake, you can maximize your fat-burning and weight-loss results. If you were to cut your daily intake by 500 calories and burn 1,000 calories with elliptical training, you can conceivably lose 3 lbs. a week. Eat foods that are high in nutrients like whole grains, fruits, vegetables, beans, low-fat dairy products and lean meats. Eating healthy foods will give you adequate energy levels during your training sessions.

References

• Spine-Health: Elliptical Trainer
• Health Status: Calories Burned Estimation
• MayoClinic.com: Interval Training: Can It Boost Your Calorie-burning Power?
• University of Michigan: Beginning Strength Training

About this Author

Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor's degree in sports management: fitness and wellness from California University of Pennsylvania.

 http://www.livestrong.com/article/280092-do-elliptical-machines-burn-fat/#ixzz12xIeeQ9W

Time Crunch? Why I don't want to exercise.

I did a little poll on my side bar asking my readers about workout challenges.

The winner? So glad you asked…

I don't have time.

Is that really true? When I examined my day I found plenty of time. (there is a good chance that you are busier than me...it might really be harder for you to find the time)

That extra hour of sleep in the morning. I adore my sleep. Don’t you? 

The hours watching Veronica Mars on Netflix. (awesome show...just saying)

You get my drift?

You have to take the time to make the time. <----- Swiped that one from my boss.

After an 8-hour work day, chasing children, playing taxi, who knows how many hours spent in the kitchen, all the time it takes to do all those things that need to be done...don't we deserve some leisurely web browsing? 

Yes. The trick here is balance. 

We must work and we must play. However, we must workout in order to be healthy.

If you are pressed for time and don't want to give up the me time that is rightfully yours, try some of the following:

A. I love to slowly devour Real Simple magazine.  It is my FAVORITE magazine.  It arrived yesterday so this morning I got up 30 minutes early and took my beloved Real Simple to the gym with me. I hopped on a stationary bike and read away! Small sacrifice...but tonight I will be chillin' on the couch with Will and/or doing anything else that I want!

B. I am TV fan.  I have a few guilty pleasure shows that are pretty good at grabbing and holding my attention. Last night I watched Pretty Little Liars while on the elliptical. Working out is much easier if you can distract yourself and a good TV show is a great way to get caught up and lose track of time. 

C. In keeping with the TV theme, I like to exercise at home while watching as well.  I have a few small and inexpensive workout accessories that are perfect for the home. Small set of free weights, wrist and leg weights (I love using these while doing house work), resistance bands (most with instructions and sample exercises) and workout ball.  There are SO many exercises that can be done mindlessly with this equipment while watching TV. 

D. Exercise usually implies workout. This implies the gym, weights, treadmills, and all that other stuff that sucks.  This is NOT true. Be active. Play in the back yard with your kiddos for an hour, run on the beach with Fido, find a way to include more walking in your workday (ya know those stairs aren't JUST for emergencies) or shoot some hoops with your pals. I have a friend that is a swimmer.  That is the only workout she does and she looks as though she spent hours in the gym. Swimming burns calories and works all the muscle groups. It gets the heart pumping and to my friend it is FUN. 

Find the time.

 It is there.

I am learning to give a little more time to my goals for a healthier me.  

It isn't easy but it is worth it.

Do you have a guilty pleasure TV show or magazine?? Do tell!

I'm back on the wagon...

and back in the GYM!!

Wow. Someone let the holidays make some excuses for her. *hides face, very ashamed.

I let the “I’m so busy”, “The holidays are so crazy” and my favorite “I want to enjoy the holiday season”, get in the way of my goals.

I caved.

I got lazy.

I paid for it.

What did I learn during my “break”?

Allow me to share.

1.  Consistency is ALWAYS the best policy. If you want to be healthy you have to consistently do 2 things: eat right daily and exercise often.  Skipping out on one or both can cause weight gain and you lose that “I just conquered the world” feeling that is now replaced with the “may I pretty please with a cherry on top take a nap” feeling.

2.  One good decision will lead to another. Yeah. That one is a 2-way street.  It all started with Thanksgiving.  I broke my work out routine and things went downhill from there.  Really. Make exceptions, give yourself rewards but plan ahead. Example: I like to work out at night so when there are events in the evening I plan ahead a get my workouts in the morning instead. Bend your routine but do your best to get the time in! Also, it’s ok to splurge but make it up in the gym!

3.  If you aren’t moving forward then you are sliding backwards.  There is no such thing as standing still.  The longer I went without working out the harder it was to start back.  It was hard to put in the time and it was actually difficult.  I had lost so much of the progress that I had made in addition to packing back on some pounds.  I have to admit that the 60 minutes on the elliptical was always challenging but it had gotten easier and tonight I nearly died.  No lie.

I am back in a routine and back to blogging.  I’m sad that I back paddled so much and sad that I neglected my blog. I am glad to back and I hope that we can help keep each other motivated.

How did you do during the holidays? Do you have any tips on being consistent even when things get busy?  Please do share!!

October 2010

Wow! November 2nd...Really??
Well at the beginning of this little journey I weighted well over 250 pounds.
At the beginning of October I weighed 247 pounds and on November 1st I weighed 242 pounds!
At first I thought...5 pounds. Just 5 little pounds. Then I thought about my bigger accomplishments

• I changed myself in a ways that can't be measured or weighed. 
• I have a new attitude about working out and eating right.  
• I have a new respect for my body and know that I need to take better care of it.
• I have made it a priority to learn how to take better care of my body. 
• I have lost inches and changed the shape of my body.
• I didn't gain all my weight back during the week and half that I didn't work out after surgery!
• I didn't gain during the week prior to Halloween...yes I view this as an accomplishment.  

I am 5 pounds lighter but its so much more than that.  I hope that anyone trying to lose weight can see all the other positives and not just focus on the numbers.  I am better now for the choices that I made in October and I hope to be even better this month!! 

We did order P90X! We were going to start it on the 1st but my doctor wants me to hold off.  We are aiming for the 14th.  I will keep you posted on the experience!

Here's to a new month with new goals!! 

Happy November!!

Livestrong.com

I am using an amazing website to set my goals and track my progress!
Is this necessary? No.
Could I just keep a notebook? Yeah.
Would it be as cool if just used a notebook?  Hells no!
Livestrong.com  is SO useful.  There are thousands of articles and tools that I have been using.

On Livestrong I set weight loss goals, find out what my caloric intake should be to achieve my goals, track the food that I eat and my workouts. At the end of everyday I can actually see if there is balance in my food intake and the calorie burn.

Do yourself a favor and check this site out.  It really has everything that you could EVER need.  Seriously.

There are other websites out there. I have some friends that use Weight Watchers Online and there is also the Jillian Michaels site.  Browse around and take your pick. Most of these sites also have mobile apps which I love!

Bottom line. Tracking your progress can really be useful. Also, seeing your progress in print can give you a big boost! I personally LOVE to see that down slope on the graph!!

I'm not naturally good at eating healthy...I am a bad snacker. Using Livestrong has made me think twice about the snacking and the kind of food that I eat.  I love to enter my workouts and see the "calories burned" number rise. Its all about what works for you and this site totally works for me!!

Need to Know: Target Heart Rate

This little journey that I am on is teaching me so much!

I know that things have been slow on the blog but I am keeping a note book of all the things that I want to share with you guys.  Please stick around and I promise that you will be glad you did. 

Today I want to share what I have learned about the importance of knowing your TARGET HEART RATE. 

You target heart rate is 50% {low intensity} to 85% {high intensity}of your maximum heart rate. 

Here is a simple chart from the American Heart Association:

MEASURING YOUR HEART RATE
I Wear a heart rate monitor when I work out.  This one...

I really love it! I programed my target heart rate range and at any point during my workout I can touch the top of the watch and get a reading.  

You don't have to have a monitor...
You can just do it the old fashion way.  It's just as effective!

There is more to it than just working out in that 50-85% range. I recently learned that there are "Training Zones".

Did y'all know this?? I did not..

TRAINING ZONES
Warm Up - 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!

Fat Burn - 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

Cardio- 70 - 85% of maximum heart rate: This zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

You can customize your workout based on these ranges and what you hope to gain.  I personally spend an hour in my target heart rate. I spend about 15 minutes in Warm Up, 15-20 in Fat Burn and then about 30 in Cardio...more if  can!

OK. That's what I have learned! 

**Information for this post was compiled from lots of googling, wikipedia, The Walking Site, and Real Simple Magazine!

Stick with me...

Please don't abandon me.

I have so much to share with you.

I have so many posts lined up for you...I just need to write.

Yesterday I had a little surgery.

Learning to live a healthy life isn't my only priority.

The Mr. and I have started another journey. 

We are trying to start a family and have had some difficulty.

The surgery that I had brought us one step closer!

Anyway, surgery=downtime and downtime=writing!!

I am writing up a storm!!

Stick with me...

Feeling Good!!

First...

{via}

All of you.

It was really hard for me to put myself out here this

 way and I have gotten so much support!

I appreciate each of you!

Second...

I feel A-maz-ING!!

No. Lie.

I can't recall a time when I felt better!!

Now...

During the week I struggled a bit. 

OK...a lot.

I was sore, tired and had no time for anything else.

However, by Friday I was ready to rock! 

Will offered me a free pass {Anniversary Weekend and all...} and I turned him down!

I actually felt like working out...weird. I know. 

I didn't just want to do the minimum either.  I wanted to push past my usual limits. 

I did. It was incredible. 

I sorta wanted to die. 

Maybe even throw up. 

It felt great. I was sure I would die...

and I didn't. 

Not only did I not die, I was up and ready to roll the next day!

I think I might be getting how people can really be exercise junkies.  

I really do feel better. 

This really is taking up a lot of my time.  I had zero social time with friends and no time for blogging or other social networking.  This was hard for me.  By mid week I was getting pretty down and grouchy.  

I realized something today though.  I saw some of my friends.  They still spoke to me and they are still my friends.  I am not giving them up.  I just need to focus.  Establish some healthy habits and get in to a routine.  Then the workout schedule can be more flexible.  I can even include them.  My point is that I can have both...my friends and my health.  No sacrifices need to be made here {unless of course you are counting Oreos as friends}!

Anyway, I wanted you guys to know that I am busy working it!  Working on being healthy and happy.  Working on having my cake and eating it too...with my friends!

How are you doing?  Is it hard for you to find time to balance things in your life? How do you do it?

My "in house" Personal Trainer

Will has made me an offer that I can't refuse!  He offered to be my personal trainer!!  He has designed a work out that has me working out most everyday.  I am giving him in a month and if I see results then I have to continue to let him push me. I am nervous and excited.  Excited for the progress that I know can be made and nervous because I promised to keep this crazy workout schedule (crazy because my workouts are so sporadic).

I can do it. 

I know this.  I know that I have it in me.  Plus, Will loves to workout and he has promised to stay my side and work with me (even if I get annoyed and try to shove him off the treadmill).  We have only been at it for a few days but having him support me this way is amazing!

Basically, I am on a rotating schedule...
Relaxing walk - Sunday
Lower Body w/cardio - Monday
Upper Body - Tuesday
Yoga (stretching) - Wednesday
Core w/cardio- Thursday
Cardio- Friday
Saturday- make up (just in case I wanna blow off one night...which we all know that I will)

Having a schedule makes it easy to stay committed. Like, if I didn't have a work schedule I would probably end up procrastinating and doing projects last minute or trying to cram all my hours in at the end of the week.

Structure.  I need it. Bottom line.

Thanks Will for helping me with this.  Just know that when I am swearing at you tomorrow because I can't walk...that what I am really saying is "thank you and I love you".

Pump up the Volume

I don't love to exercise.  I really wish that I did.  I would love to be addicted to running instead of Oreos.  Why couldn't I be a swimmer instead of a expert cookie dunker? We all have our talents...

Anyway, I don't like working out (hate it...really). I do love listening to music.  I can get on elliptical and be bored to tears in 10 minutes but if I have some good jams I can rock out for 30 minutes and not even notice!  The key is finding the right music!  

I am part of a little group...its like a mini weight watchers group.  We weigh in every week and share recipes and ideas.  These ladies are amazing and you will meet them all here! Today you will meet Ashton! I love this girl.  Really.  She shared her play list with us and it is a-mazing! Get ready to download!

Jersey Shore Smush (i heart me some jersey shore, just saying)
1. Fascination by Alphabeat
2. Airplanes - BOB
3. Skinny Love - Bon Iver
4. I Like It - Enrique (Jersey Shore Title Track!!)
5. Dog Days Are Over - Florence + the Machine
6. Don't Stop Believing (Regionals) - Glee Cast
7. Homecoming by Kanye West
8. California Gurls by Katy Perry
9. Teenage Dream by Katy Perry
10. Dinosaur by Ke$ha (so funny - terrible song - funny though)
11. Speechless - THE Gaga
12. Shake It - Metro Station
13. The Youth - MGMT
14. Party in the USA - my girl Miley (I know you aren't surprised!)
15. Hero - Regina Spektor
16. Set the Fire to the Third Bar - Snow Patrol (I'm still pissed this wasn't actually in Dear John since it was in the ads, just saying)
17. One (Blake's Got A New Face) - Vamp Weekend
18. The Kids Don't Stand A Chance - Vamp Weekend
19. Calling You - Confessions of  Shopaholic Soundtrack (looooove this one)
20. Unstoppable - Confessions of a Shopaholic Soundtrack 

I love this play list! Also, I like to create a play list that is the same length as my workout and matches the mood that I need to be in. Example: I have 45 minutes of heart pumping tunes and then 20 minutes of chill music.  I know when the music slows down that I am done with cardio and it is time to cool down and do some yoga!! I can't watch the time while I workout.  Makes me crazy.  Seriously. 

OK. Pump up the volume and get after it!

Need to Know: Healthy Weight/BMI

When setting my weight loss goals the first thing that I looked at was my BMI {body mass index}and what my ideal or healthy weight range should be.  I get my BMI and weight when I do wii fit.  You can use this formula:

Or you can click here.  The calculator is great because it will let you know where you are in reference to a normal BMI and weight. 

This chart can also help you once you know what your BMI is. 

I also found this Ideal Weight Calculator. These are general ranges to give you an idea of what is healthy based on a minimal amount of information.  There are other factors that could be at play. Check with your doctor if you have other health issues.  My doctor said that 130 - 160 is a good range for me.  I haven't been that little since high school...eek!


Right now I am very overweight.  My BMI is over 30. This is really what got me motivated.  I am unhealthy.  Bottom line. 


Take some time before you set  your weight loss goals to learn more about your ideal weight and a normal BMI. Put being healthy first and I really believe that weight loss will follow!

Hi!

My name is Kimberly.
I am chubby.
I love food.
I don't really love to exercise.
See my problem?
I have lived the yo-yo life so long. I am so over losing and gaining weight.
I am also over beating my self up over it.

Are you with me?
I am done trying to be a size 2.  I am done being miserable and hungry.
All God's children come in all shapes and sizes.  We are all made differently.
I am accepting this fact and if you are over (or under) weight then you should too.

My goal is to reach and maintain a healthy weight the healthy way.
Changing my lifestyle and doing it because I should.
We get this one body.  Just one.
I need to take better care of mine and that is really what this is about.

On this blog I will discuss what I learn about taking care of my body.
How I have learned to keep my passion for food and learn to love exercise!

This blog is for my own benefit but I hope that by sharing what I am learning and putting myself out there that someone might learn something too.  I am also doing this for feedback.  What works for you?  What kind of exercise do you do?

Anyway, I have wanted to do this for along time...so here goes nothing!