As I sit in the house that I grew up in waiting for my children to wake up, I can’t help but get sentimental and feel so very blessed especially around this time of year. For those who may not know, when we moved over the summer it was into my parent’s house and are purchasing it from them. With all their children grown they have out grown four bedrooms, a family room, and a pool, and with our growing family we have grown right into that perfectly. They had a large lot and ended up dividing it to build a beautiful brand new house for themselves. I know it sounds like “Everybody Loves Raymond” (which actually our lives are quite similar we have the older daughter and the twins lol but having your parents that close may be too close for comfort for some, but for our family it works. We’ve always been close, and the kids are extremely close with my parents so it works. It is close, but not too close like living together, it works magnificently! I indeed would not be able to be back in school if it wasn’t for the help my father graciously gives with watching the children around my class schedule. I literally bundle them up and send them across the back yard to Papa’s when its time for school! For this phase in our life I am loving where we are at.
So last weekend I took the back roads up to Plaistow, NH to go to Walmart to grab some wrapping stuff for Christmas. These back roads are the roads I literally learned to drive on. These are the roads I drove to my first job - I was a jewelry sales girl at Service Merchandise (remember those stores?) that coincidentally was where my husband now :) boyfriend then ;) and I both worked. Surprise surprise I worked in jewelry and him in electronics… some things never change. These roads are where I got my first flat tire in my red two door Nissan Sentra that I HAD to have because it had a sunroof lol – not a automatic sunroof like we have now, but the old school ones that you just really lift up and sit on a latch haha. That Nissan I must say was my pride and joy, mostly because I paid for it entirely myself - a whole $900 lol that was a lot at 16. AND I taught myself how to drive a stick in it, many whipped necks later, but I learned. These were the same roads that we took to go to Dandelions for an ice cream cone, the plainest ice cream cones ever but still worth the ride. The same roads we took to go up to Early Bird for the Lumber Jack Special (man I liked to EAT breakfast foods even back then). These back roads that I thought I had grown to despise, the back roads that I couldn’t have been happier to get away from.
Moving from your hometown even if it’s only a few towns over seems like the best thing ever when you are in your teens. Moving out of your house seems like the best thing ever. But here, 13 years later living with my family in our house it really has started to fully sink in how incredibly blessed I am. I always feel blessed, but for some reason that drive on the back roads that built the life I have now, in the house we have now, meant so much to me. As I was driving looking at the Christmas lights, I was just taking it in… inevitably I went too far and missed my turn and needed to turn around (cause that’s how I roll) but a little longer time in the car was okay with my thoughts and then this song came on… Miranda Lamberts - The house that built me. Not gonna lie I am SO NOT a crier… I’m just not. It usually takes a lot to make me tear up, but driving, reminiscing, feeling blessed AND (it was that time of the month, not to ruin it but it helps with tears) I started to tear up. Happy tears of course, blessed tears, and tears that still make me say PLEASE PLEASE PLEASE do not let my daughter be as stubborn of a teen as I was! lol I NEVER EVER pictured my life this way, but am so thankful this is what I have and where we are. If anyone knows what a trouble maker and true BRAT I was in my teen years, I have been more than blessed! Sometimes… I wonder... HOW DID I GET SO LUCKY?!
At 3yrs old: "Mom & Dad, I love you".
At 10 yrs old: "Mom & Dad whatever!"
16 yrs old: "My Mom & Dad are so annoying!"
18 yrs old: "I wanna leave this house".
25 yrs old: "Mom & Dad you were right".
30 yrs old: "I wanna go back to my Mom & Dad's house".
50 yrs old: "I don't wanna lose my Mom & Dad".
70 yrs old: "I would ...give up EVERYTHING for my Mom & Dad to be here with me"
Wednesday, December 22, 2010
America’s Obesity Epidemic
Well, since I already did all the writing for my comp class and received an excellent grade, and since I have been neglecting my blog because of school work I figured I'd share my essay on America's Obesity Epidemic. It is quite long for some, but some powerful statistics and information. Very eye opening even to those of us who may focus on this issue more. I do have the source cited and annotations if anyone would like them, just message me.
America’s Obesity Epidemic
Nearly two out of every three Americans are overweight or obese. The number of overweight adolescents has tripled over the last 20 years. The human body was genetically designed to store fat so it could weather famine and other once-common deprivations. Given that biological propensity, many question whether our current contemporary American lifestyles and culture have made it too easy for people to gain weight. Is the dangerous rise in obesity because of our generations changing biomedical problems? Or is the contributing factor more from how our communities are designed? Although obesity is a matter we may hear about frequently, it remains of top priority. The grave significance of the consequences of this rising epidemic is distressing our economy, affecting our health care, and crippling our future generations.
Cancer, heart disease, stroke, all leading causes of death in the United States. However Obesity related diseases may be taking precedence in our country. In an article in the CQ Researcher Online: Obesity Epidemic, the U.S. Surgeon General at the time Richard Carmona spoke about the severity of obesity related diseases: Obesity is the “fastest-growing cause of illness and death in the United States,” he stated. Unhealthy eating and inactivity contribute to 310,000 to 580,000 deaths each year according to the US Department of Health and Human Services. Diet and Physical Inactivity contributed to premature death far more than Tobacco causing 260,000 – 470,000, and alcohol causing 70,000 – 110,000. Unhealthy eating and inactivity contributed to 13 times more than are killed by guns and 20 times more than by drug use. Surgeon General Richard Carmona also expressed concern with the rising costs stating: “Treating obesity-related health problems costs Americans $117 billion annually — an average of $420 per person,” Carmona said. Ironically, consumers also shell out $34 billion on diet products each year. Where is that money going? Where is the solution they are paying for? It is clearly not solving the problem as our death rate from obesity is steadily rising.
The American people live in a culture where although they may pay a high price to attempt to lose weight , are as a whole only ending up more confused than when they began. And furthermore are no closer to achieving that goal. There have been a number of popular high-fat, low-carbohydrate diets, most notably the diet promoted by cardiologist Robert Atkins. More than 10 million copies of his books have sold over the last 30 years. His argument that carbohydrates — not fats — make people fat remains a hot topic of debate in both the media and the scientific world. The Atkins diet allows people to eat foods high in fat and protein, such as cheese, eggs and meats, limits the intake of certain fruits and vegetables and severely restricts the consumption of certain types of carbohydrates like breads, rice and pasta. Denied carbohydrates, the body is forced to burn fat. Robert H. Eckel, professor of medicine at the University of Colorado and chairman of the American Heart Association's nutrition committee, while validating the effectiveness of the weight loss program, expresses concern: “We know it works,” says Eckel. “But we don't know whether it works long term, or whether there are any adverse effects. One of the problems isn't just being overweight, but being healthy.” From the same article in the CQ Researcher Online, Neal Barnard, president of the Physicians Committee for Responsible Medicine talks about carbohydrates not being the cause of obesity: “The truth is that the skinniest people on the planet — Asians and vegetarians — eat plenty of rice and other carbs,” he continues, “What makes Americans fat is not their occasional servings of rice or potatoes, but rather their penchant for cheese, meat and fried foods.” To further bewilder the American people the National Academy of Sciences went on to recommend a minimum daily intake of carbohydrates that was about six times higher than the number of grams of carbohydrates allowed during the weight-loss phase of the Atkins plan. Amid the controversy and debates, Abby Bloch of New York University, a consultant to the Atkins Center for Complementary Medicine mentioned the important point that everyone agreed on: “The worst possible combination is high carbohydrates and high fat.” When it comes to weight loss, there is no lack of fad diets promising fast results. There is a loathsome abundance of pills, potions, creams, and quick fixes promising rapid results for little effort. As mentioned previously, 34 billion dollars is wasted on diet products each year. It seems fair to assume wasted, as obesity continues to remain a dangerous epidemic. Furthermore, what is the long-term cost and affect? Fad diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run. According to the Center for Nutrition Policy and Promotion under Dietary Guidelines - Energy Balance: there was no optimal macro nutrient proportion identified for enhancing weight loss or weight maintenance. Diets that are less than 45 percent carbohydrate or more than 35 percent protein are difficult to adhere to, are not more effective than other calorie-controlled diets for weight loss and weight maintenance, and may pose health risk, and are therefore not recommended for weight loss or maintenance. When overweight/obese persons attempt to lose weight with reduced calorie intake, there are no differences in weight loss with differing macro nutrient proportions, if diets are followed for longer than 6 months. In shorter-term studies, low calorie, high protein diets may result in greater weight loss, but these differences are not sustained over time. The key to achieving and maintaining a healthy weight is not about short-term dietary changes. It is instead about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses. Our generation could save their $34 billion dollars and instead focus on taking the time to educate themselves on discovering their energy caloric balance. Simply learning how to balance calories in verses calories out.
As our culture has changed over the years, many of these changes have resulted in contributing to America’s rise in obesity. Americans eat out twice as often as they did in 1970. Americans now snack everywhere — sporting events, movies, social events, school, work, in their cars, even during church services. Sales of sugary sodas rose from 40 gallons per person in 1985 to 53 gallons per person in 2000. Margo Wootan, director of nutrition policy at the Center for Science in the Public Interest, a Washington, D.C.-based advocacy group speaks about how our culture is destined to be obese: “Basically, we live in a culture that's engineered to promote obesity.” Restaurants spend more than 10 billion dollars on direct advertising each year, while the National Cancer Institute is lucky to scrape together 2 million dollars to promote the government's “five-a-day” fruits and grains diet recommendations. One American out of four eats at a fast-food restaurant every day. When the cost to society of treating smoking-related illnesses got too high, the public began demanding that tobacco companies pay for the damages they cause to users' health. Has fast food become the new tobacco? Similarly there has been a rise in suits against fast food chains; McDonald's was sued in a New York court by two obese teens from the Bronx who blamed the chain's products for their weight and health problems. Marion Nestle, head of nutrition and food studies at New York University discusses the correlation between fast food supersizing and the rise in obesity: “It's very interesting that the larger-portion business started at exactly the same time that obesity rates started to go up.” But one must argue common sense, educating ourselves to know what is good for us and what is not can go a long way. Simply because a company offers a product does not mean we have to partake, and if we choose to, learning how to do so within our limits to protect ourselves can be beneficial in combating obesity. Perhaps laws making this knowledge more readily available and propelled to the forefront can aid in opening the eyes of the American people to see the severe damage these cultural changes are doing to our future generation.
Another dramatic change in our culture is the changes made to our processed food packaging. This is a change that could deeply affect your health and nutrition, yet is not something that is broadcast, discussed, or informed to the consumers. Many may not even be aware that their favorite foods have undergone changes, or how those changes impact their bodies. Not only has the food industry inundated American children with ads for unhealthy snacks, it has packed its processed foods with cheaper — but more potent — sugars. In the early 1970s to integrate commercial advantages of producing products that are sweeter and cheaper to make, many food products switched from cane sugars as a main ingredient to high fructose corn sugars, since it is six times as sweet and a lot cheaper. By the 1980s, both Coke and Pepsi jumped on board saving themselves 20 percent on sweeteners and switched their formulas from a sugar/corn-syrup mix to pure high-fructose corn syrup. With no knowledge of this delivered to the public as it is deemed a private business decision, the switch did carry health effects to the consumer. Fructose, also used in processed snacks and many other products, is digested differently from traditional sugars. It does not trigger the same signals in the brain as regular sugar indicating that calories have entered the body. Some studies indicate that fructose causes the liver to produce more of an enzyme that, in turn, causes the body to store rather than to burn fat. Fructose now accounts for 9 percent of the calories in the average adults diet and 20 percent of the calories in the average child's diet.
What happened to the days where you had eggs and bacon for breakfast, went to work a ten hour day outside, had a ham and cheese on rye for lunch, and pot roast and potatoes for dinner? Not many were overweight in those days. How has that changed dramatically? Well we have already discussed how restaurant habits and fast food habits have changed. We have also discussed how food packaging has been altered to have a negative affect on our health. Nevertheless a major role on this matter are lifestyle choices and activity levels. Energy intakes are exceeding energy expenditures for many Americans. Although the US does not have a national surveillance system that captures total energy expended throughout the day, several national public health surveillance systems monitor physical activity in the US population. These resources indicate that physical activity levels in the US are insufficient. As indicated in the 2008 National Health Interview Survey, 36 percent of adults were considered inactive, 31 percent participated in some leisure-time physical activity, and only 33 percent engaged in leisure-time physical activity on a regular basis. Over the past quarter-century, foot and bicycle travel have dropped by 40 percent. Although schools now offer vending machines and soda machines, they simultaneously have dropped regular physical-education courses or recess, giving kids less time to burn off calories. Today, the military complains that volunteer troops are not in good enough shape or coordinated enough to complete basic training. Adults also engage in less physical activity at work. At the beginning of the 20th century more than half of Americans lived on farms, today less than 2% do. In addition, fewer Americans work in manufacturing and laborious jobs, desk jobs just don't provide the same calorie burn as manual labor. Nearly every family owns at least one car, and walking places is considered ancient. Writer Bill Bryson once joked in The New Yorker : “the purpose of the modern American suburb is to make sure that no citizen is ever more than 500 yards from a food product featuring melted cheese.” To reemphasize: this is why America's focus needs to be on finding their energy balance. Putting in more calories than we are expanding out will undoubtedly result in weight gain. Furthermore if the calories we are consuming are lacking nutrients and are “empty calories”, without sufficient activity this will only speed the process of weight gain and result in lower nutrient levels in the body, the result produces the epidemic we are amidst.
Obesity and obesity related diseases are taking lives far too prematurely, this is a main concern. But as a nation there is an underlying financial burden as well. One important priority and topic for debate in this country is health care and health care reform. The reality - obesity is going to be the NUMBER ONE driver in rising health-care costs. According to Weight Control Information Network Statistics, on average, people who are considered obese pay $1,429 (42 percent) more in health care costs than normal-weight individuals. Medicare pays $1,723 more than it pays for normal-weight beneficiaries. Medicaid pays $1,021 more than it pays for normal-weight beneficiaries. Private insurers pay $1,140 more than they pay for normal-weight beneficiaries. It is of utmost importance to individuals but also to this country that these preventable costs and diseases are controlled.
Ultimately how do we fix this problem? How do we stop America from eating itself into a premature death and costing itself astronomical preventable medical expenses in the process? In order to reduce the obesity epidemic, actions must be taken to improve the food environment. Through policies (local, state, and national) and private-sector efforts. These policies must be made to increase the availability of nutrient-dense foods for all Americans, especially for low-income Americans, through greater access to grocery stores, produce trucks, and farmers’ markets, and greater financial incentives to purchase and prepare healthy foods. The restaurant and food industries are encouraged to offer foods in appropriate portion sizes that are low in calories, added sugars, and solid fat. Local zoning policies should be considered to reduce fast food restaurant placement near schools. Remember if fast food is like the new tobacco - killing our children - it should be treated as such. As individuals awareness is raised and they are educated, further accountability is needed. Making conscious efforts to prepare, serve, and consume smaller portions at home and choose smaller portions of food while eating foods away from home. Learning about and opting for nutrient-dense foods, and minimally processed foods whenever they snack. Making an effort to move. INCREASE ACTIVITY LEVELS. Increase your daily energy output. It is a lifestyle change adapting to make good practices habits. Efforts should be made to reduce surplus energy intake, especially energy from foods and beverages that provide empty calories from added sugars and solid fats. Increasing consumption of vegetables and fruits, greater amounts and varieties of high-fiber foods, and low fat dairy will in turn increase nutrient density, promote healthy lipid profiles, glucose tolerance, normal gastrointestinal function, and aid in preventing obesity.
Knowledge is power. The more health and nutrition information that is readily available and easily accessible for the public, the more we are empowering the American people with knowledge on how to save their own lives. They can make lifestyle changes and efforts to control their eating and exercising, however knowledge alone is not sufficient to change behavior. School-based interventions have shown that it is possible to improve knowledge and attitudes about nutrition and physical activity; however, only a few interventions have been able to change behavior sufficiently to prevent the development of obesity. For instance, although providing more fruits and vegetables in school represents a significant step forward in changing the nutritional landscape of schools, an additional step is needed to make sure that these changes are being integrated into the homes and everyday lives. There is a direct need to understand how children and their parents behave around eating and activity and the factors that influence how they eat. Behavioral, social, and economic research is essential for developing effective ways to improve diet and activity patterns of children and thereby prevent childhood obesity and thus prevent cardiovascular disease in adulthood. Adapting their behavior to choose and enjoy healthy foods over less healthy options does not happen overnight. Having healthier options can help to make choices simpler but learning how to sustain these healthier food choice patterns over time is what will be the key to lifetime success and improvements. We are in desperate need of a cultural transformation as a nation.
America’s Obesity Epidemic
Nearly two out of every three Americans are overweight or obese. The number of overweight adolescents has tripled over the last 20 years. The human body was genetically designed to store fat so it could weather famine and other once-common deprivations. Given that biological propensity, many question whether our current contemporary American lifestyles and culture have made it too easy for people to gain weight. Is the dangerous rise in obesity because of our generations changing biomedical problems? Or is the contributing factor more from how our communities are designed? Although obesity is a matter we may hear about frequently, it remains of top priority. The grave significance of the consequences of this rising epidemic is distressing our economy, affecting our health care, and crippling our future generations.
Cancer, heart disease, stroke, all leading causes of death in the United States. However Obesity related diseases may be taking precedence in our country. In an article in the CQ Researcher Online: Obesity Epidemic, the U.S. Surgeon General at the time Richard Carmona spoke about the severity of obesity related diseases: Obesity is the “fastest-growing cause of illness and death in the United States,” he stated. Unhealthy eating and inactivity contribute to 310,000 to 580,000 deaths each year according to the US Department of Health and Human Services. Diet and Physical Inactivity contributed to premature death far more than Tobacco causing 260,000 – 470,000, and alcohol causing 70,000 – 110,000. Unhealthy eating and inactivity contributed to 13 times more than are killed by guns and 20 times more than by drug use. Surgeon General Richard Carmona also expressed concern with the rising costs stating: “Treating obesity-related health problems costs Americans $117 billion annually — an average of $420 per person,” Carmona said. Ironically, consumers also shell out $34 billion on diet products each year. Where is that money going? Where is the solution they are paying for? It is clearly not solving the problem as our death rate from obesity is steadily rising.
The American people live in a culture where although they may pay a high price to attempt to lose weight , are as a whole only ending up more confused than when they began. And furthermore are no closer to achieving that goal. There have been a number of popular high-fat, low-carbohydrate diets, most notably the diet promoted by cardiologist Robert Atkins. More than 10 million copies of his books have sold over the last 30 years. His argument that carbohydrates — not fats — make people fat remains a hot topic of debate in both the media and the scientific world. The Atkins diet allows people to eat foods high in fat and protein, such as cheese, eggs and meats, limits the intake of certain fruits and vegetables and severely restricts the consumption of certain types of carbohydrates like breads, rice and pasta. Denied carbohydrates, the body is forced to burn fat. Robert H. Eckel, professor of medicine at the University of Colorado and chairman of the American Heart Association's nutrition committee, while validating the effectiveness of the weight loss program, expresses concern: “We know it works,” says Eckel. “But we don't know whether it works long term, or whether there are any adverse effects. One of the problems isn't just being overweight, but being healthy.” From the same article in the CQ Researcher Online, Neal Barnard, president of the Physicians Committee for Responsible Medicine talks about carbohydrates not being the cause of obesity: “The truth is that the skinniest people on the planet — Asians and vegetarians — eat plenty of rice and other carbs,” he continues, “What makes Americans fat is not their occasional servings of rice or potatoes, but rather their penchant for cheese, meat and fried foods.” To further bewilder the American people the National Academy of Sciences went on to recommend a minimum daily intake of carbohydrates that was about six times higher than the number of grams of carbohydrates allowed during the weight-loss phase of the Atkins plan. Amid the controversy and debates, Abby Bloch of New York University, a consultant to the Atkins Center for Complementary Medicine mentioned the important point that everyone agreed on: “The worst possible combination is high carbohydrates and high fat.” When it comes to weight loss, there is no lack of fad diets promising fast results. There is a loathsome abundance of pills, potions, creams, and quick fixes promising rapid results for little effort. As mentioned previously, 34 billion dollars is wasted on diet products each year. It seems fair to assume wasted, as obesity continues to remain a dangerous epidemic. Furthermore, what is the long-term cost and affect? Fad diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run. According to the Center for Nutrition Policy and Promotion under Dietary Guidelines - Energy Balance: there was no optimal macro nutrient proportion identified for enhancing weight loss or weight maintenance. Diets that are less than 45 percent carbohydrate or more than 35 percent protein are difficult to adhere to, are not more effective than other calorie-controlled diets for weight loss and weight maintenance, and may pose health risk, and are therefore not recommended for weight loss or maintenance. When overweight/obese persons attempt to lose weight with reduced calorie intake, there are no differences in weight loss with differing macro nutrient proportions, if diets are followed for longer than 6 months. In shorter-term studies, low calorie, high protein diets may result in greater weight loss, but these differences are not sustained over time. The key to achieving and maintaining a healthy weight is not about short-term dietary changes. It is instead about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses. Our generation could save their $34 billion dollars and instead focus on taking the time to educate themselves on discovering their energy caloric balance. Simply learning how to balance calories in verses calories out.
As our culture has changed over the years, many of these changes have resulted in contributing to America’s rise in obesity. Americans eat out twice as often as they did in 1970. Americans now snack everywhere — sporting events, movies, social events, school, work, in their cars, even during church services. Sales of sugary sodas rose from 40 gallons per person in 1985 to 53 gallons per person in 2000. Margo Wootan, director of nutrition policy at the Center for Science in the Public Interest, a Washington, D.C.-based advocacy group speaks about how our culture is destined to be obese: “Basically, we live in a culture that's engineered to promote obesity.” Restaurants spend more than 10 billion dollars on direct advertising each year, while the National Cancer Institute is lucky to scrape together 2 million dollars to promote the government's “five-a-day” fruits and grains diet recommendations. One American out of four eats at a fast-food restaurant every day. When the cost to society of treating smoking-related illnesses got too high, the public began demanding that tobacco companies pay for the damages they cause to users' health. Has fast food become the new tobacco? Similarly there has been a rise in suits against fast food chains; McDonald's was sued in a New York court by two obese teens from the Bronx who blamed the chain's products for their weight and health problems. Marion Nestle, head of nutrition and food studies at New York University discusses the correlation between fast food supersizing and the rise in obesity: “It's very interesting that the larger-portion business started at exactly the same time that obesity rates started to go up.” But one must argue common sense, educating ourselves to know what is good for us and what is not can go a long way. Simply because a company offers a product does not mean we have to partake, and if we choose to, learning how to do so within our limits to protect ourselves can be beneficial in combating obesity. Perhaps laws making this knowledge more readily available and propelled to the forefront can aid in opening the eyes of the American people to see the severe damage these cultural changes are doing to our future generation.
Another dramatic change in our culture is the changes made to our processed food packaging. This is a change that could deeply affect your health and nutrition, yet is not something that is broadcast, discussed, or informed to the consumers. Many may not even be aware that their favorite foods have undergone changes, or how those changes impact their bodies. Not only has the food industry inundated American children with ads for unhealthy snacks, it has packed its processed foods with cheaper — but more potent — sugars. In the early 1970s to integrate commercial advantages of producing products that are sweeter and cheaper to make, many food products switched from cane sugars as a main ingredient to high fructose corn sugars, since it is six times as sweet and a lot cheaper. By the 1980s, both Coke and Pepsi jumped on board saving themselves 20 percent on sweeteners and switched their formulas from a sugar/corn-syrup mix to pure high-fructose corn syrup. With no knowledge of this delivered to the public as it is deemed a private business decision, the switch did carry health effects to the consumer. Fructose, also used in processed snacks and many other products, is digested differently from traditional sugars. It does not trigger the same signals in the brain as regular sugar indicating that calories have entered the body. Some studies indicate that fructose causes the liver to produce more of an enzyme that, in turn, causes the body to store rather than to burn fat. Fructose now accounts for 9 percent of the calories in the average adults diet and 20 percent of the calories in the average child's diet.
What happened to the days where you had eggs and bacon for breakfast, went to work a ten hour day outside, had a ham and cheese on rye for lunch, and pot roast and potatoes for dinner? Not many were overweight in those days. How has that changed dramatically? Well we have already discussed how restaurant habits and fast food habits have changed. We have also discussed how food packaging has been altered to have a negative affect on our health. Nevertheless a major role on this matter are lifestyle choices and activity levels. Energy intakes are exceeding energy expenditures for many Americans. Although the US does not have a national surveillance system that captures total energy expended throughout the day, several national public health surveillance systems monitor physical activity in the US population. These resources indicate that physical activity levels in the US are insufficient. As indicated in the 2008 National Health Interview Survey, 36 percent of adults were considered inactive, 31 percent participated in some leisure-time physical activity, and only 33 percent engaged in leisure-time physical activity on a regular basis. Over the past quarter-century, foot and bicycle travel have dropped by 40 percent. Although schools now offer vending machines and soda machines, they simultaneously have dropped regular physical-education courses or recess, giving kids less time to burn off calories. Today, the military complains that volunteer troops are not in good enough shape or coordinated enough to complete basic training. Adults also engage in less physical activity at work. At the beginning of the 20th century more than half of Americans lived on farms, today less than 2% do. In addition, fewer Americans work in manufacturing and laborious jobs, desk jobs just don't provide the same calorie burn as manual labor. Nearly every family owns at least one car, and walking places is considered ancient. Writer Bill Bryson once joked in The New Yorker : “the purpose of the modern American suburb is to make sure that no citizen is ever more than 500 yards from a food product featuring melted cheese.” To reemphasize: this is why America's focus needs to be on finding their energy balance. Putting in more calories than we are expanding out will undoubtedly result in weight gain. Furthermore if the calories we are consuming are lacking nutrients and are “empty calories”, without sufficient activity this will only speed the process of weight gain and result in lower nutrient levels in the body, the result produces the epidemic we are amidst.
Obesity and obesity related diseases are taking lives far too prematurely, this is a main concern. But as a nation there is an underlying financial burden as well. One important priority and topic for debate in this country is health care and health care reform. The reality - obesity is going to be the NUMBER ONE driver in rising health-care costs. According to Weight Control Information Network Statistics, on average, people who are considered obese pay $1,429 (42 percent) more in health care costs than normal-weight individuals. Medicare pays $1,723 more than it pays for normal-weight beneficiaries. Medicaid pays $1,021 more than it pays for normal-weight beneficiaries. Private insurers pay $1,140 more than they pay for normal-weight beneficiaries. It is of utmost importance to individuals but also to this country that these preventable costs and diseases are controlled.
Ultimately how do we fix this problem? How do we stop America from eating itself into a premature death and costing itself astronomical preventable medical expenses in the process? In order to reduce the obesity epidemic, actions must be taken to improve the food environment. Through policies (local, state, and national) and private-sector efforts. These policies must be made to increase the availability of nutrient-dense foods for all Americans, especially for low-income Americans, through greater access to grocery stores, produce trucks, and farmers’ markets, and greater financial incentives to purchase and prepare healthy foods. The restaurant and food industries are encouraged to offer foods in appropriate portion sizes that are low in calories, added sugars, and solid fat. Local zoning policies should be considered to reduce fast food restaurant placement near schools. Remember if fast food is like the new tobacco - killing our children - it should be treated as such. As individuals awareness is raised and they are educated, further accountability is needed. Making conscious efforts to prepare, serve, and consume smaller portions at home and choose smaller portions of food while eating foods away from home. Learning about and opting for nutrient-dense foods, and minimally processed foods whenever they snack. Making an effort to move. INCREASE ACTIVITY LEVELS. Increase your daily energy output. It is a lifestyle change adapting to make good practices habits. Efforts should be made to reduce surplus energy intake, especially energy from foods and beverages that provide empty calories from added sugars and solid fats. Increasing consumption of vegetables and fruits, greater amounts and varieties of high-fiber foods, and low fat dairy will in turn increase nutrient density, promote healthy lipid profiles, glucose tolerance, normal gastrointestinal function, and aid in preventing obesity.
Knowledge is power. The more health and nutrition information that is readily available and easily accessible for the public, the more we are empowering the American people with knowledge on how to save their own lives. They can make lifestyle changes and efforts to control their eating and exercising, however knowledge alone is not sufficient to change behavior. School-based interventions have shown that it is possible to improve knowledge and attitudes about nutrition and physical activity; however, only a few interventions have been able to change behavior sufficiently to prevent the development of obesity. For instance, although providing more fruits and vegetables in school represents a significant step forward in changing the nutritional landscape of schools, an additional step is needed to make sure that these changes are being integrated into the homes and everyday lives. There is a direct need to understand how children and their parents behave around eating and activity and the factors that influence how they eat. Behavioral, social, and economic research is essential for developing effective ways to improve diet and activity patterns of children and thereby prevent childhood obesity and thus prevent cardiovascular disease in adulthood. Adapting their behavior to choose and enjoy healthy foods over less healthy options does not happen overnight. Having healthier options can help to make choices simpler but learning how to sustain these healthier food choice patterns over time is what will be the key to lifetime success and improvements. We are in desperate need of a cultural transformation as a nation.
Thursday, November 25, 2010
HAPPY THANKSGIVING!!!
I have many things to be thankful for and as I reflect over the years my lists have changed so much. I have been blessed in my life with many wonderful things but its the things that have remained the same that I am most thankful for.
My husband - One of the most loyal men I have ever met in my life. Who unconditionally puts his family before himself. He is truly my best friend the one I laugh with, live for, dream with, and love with all my heart. It all starts and end because we fell in love.
My kids - Our children should not be put here with a job for us, we are here to take care of them, BUT they unconsciously saved me from myself. I never truly learned what loving someone more than yourself meant until they came along and they are the absolute JOY in my life. Everyday with them is so special. They make me laugh, they make me cry, they make me be a better person, and make me see life through their eyes all over again.
My family & Friends - Because I have always had a close supportive family I just sometimes take them for granted thinking that is what family is... that is what it does. But I have met so many that do not function like that. They can't rely on their family, they don't necessarily get along with their families and seeing these dynamics has helped me to see mine is not the norm... I do have something special. Words cannot express my gratitude towards them. To think at one time in my life some of them probably couldn't stand to be in the same room as me I was such a brat and now they are such a huge part of our lives. I wouldn't have it any other way. I am blessed to have my children grow up surrounded by love on both sides! And my friends I don't have many that I call true friends so to those I do I appreciate the fact that I have long lasting REAL friendships... everlasting friends can go long periods of time without speaking and never question their friendship. These types of friends pick up like they spoke to you just yesterday, regardless of how long it has been or how far away they live. And, they don't hold grudges. They understand that life is busy, but you will always love them.
I am thankful for my energy! Although I have learned to control it I consider it a blessing. It has propelled me into great things and hope it carries me through many more. It helped me wake up for 45 minutes of AM cardio, wash, dry, and fold three loads of laundry, cook stuffed mushrooms, shower and get my family ready all before 11:00 this morning!
I am thankful for the ability to be able to be back in college. Its one of those things I put off for so long. Whether it was lack of time, money, ambition, or confidence, there was always a reason to wait. Learning again feels great. Cannot say I wasn't intimidated to go back at first but I have been doing better than I ever thought I would after being out of school for so long and I am actually enjoying it.
I am thankful that through ALL these years, ups and downs, bad economies, ALWAYS being able to be home to raise my kids. This is something that has always been very important to me. Every family dynamic is different. I am in awe and have so much respect for full time working moms, but our dynamic works for us. I have always enjoyed being home at least part time with my children and am very thankful that I have been able to be, this is time with them I will never ever be able to get back and as they get older and older I appreciate it more as I see how quickly it goes.
I am thankful for my health... as I see so many unforeseen occurrences that may take someone's health away or sickness struck upon too many too young I FULLY appreciate my health and the health of my family.
I am thankful for my life. Plain and simple... I have been blessed! Lets look at my life “statistically” I should indeed be screwed. I’m not saying I’m perfect or have made the best choices but I have been very blessed and have so much to be thankful for.
It’s not something I talk about often or am proud of by any means, or am advocating but every once and a while when I stop to reflect I am very proud of where I stand today. Those who know me closely know my age its not something I ever willing bring up because I do believe its only a number and as someone with an old soul and who has always been 12 going on 30 its something I do not like to be judged by. But if you know my age and do the math its easy to figure out I had my daughter very young. She is one of my blessings in disguise I am so thankful for. "Statistically" Sixty percent of teenagers who become pregnant are living in poverty at the time of the birth. More than 40 percent of teenage mothers report living in poverty by age 27. Well all I can say is thank the lord I have never been below the poverty line and 10 years later never plan to be.
Lets look at statistics on marriage, we know those are not great. Almost half end in divorce. Not saying mine's guaranteed or perfect but almost 11 years strong and I am still genuinely HAPPY!!
Lets look at statistics on twins. Twins are estimated to be approximately 1.9% of the population, with male male identical being the LEAST common of all sets of twins!! Guess what we got them! Twins having twin to twin transfusion (which is the disease that made my boys sick) occurs in approximately 5.5–17.5% out of all twins we unfortunately were in this group. Now out of that small group fatality rate was extremely high and without proper treatment, most of these babies would not survive and of the survivors, most would have handicaps or birth defects. If you're still falling the odds of where we stand you will agree, we have truly been BEYOND BLESSED with AMAZINGLY HEALTHY BEAUTIFUL BABY BOYS!!! I think its totally appropriate when I call them freaks ;)
I joke and kid because I try to laugh every day, I try to have a light heart and just LIVE. IF it's true that you can lose what you are not thankful for I need to express how thankful I am for my LIFE and those in it!
"Gratitude unlocks the fullness of life. It turns what we have into
enough, and more. It turns denial into acceptance, chaos to order,
confusion to clarity. It can turn a meal into a feast, a house into a
home, a stranger into a friend. Gratitude makes sense of our past,
brings peace for today, and creates a vision for tomorrow."
And on that note before I get toooooo soppy and lovey dovey lol I Hope everyone had a wonderful Thanksgiving... as far as your fitness goals... Hope everyone enjoyed their meals guilt free. However there's no need to make it a sloppy weekend. Up your activity level, drink a lot of water, get rid of the bloat and get back on track immediately. None of this wait till Monday stuff - THAT IS precisely how you can gain over the holidays. Take everyday at a time. Once today is gone remember your goals! Write them down, put them up on the wall, set a reward do whatever you have to do to stay focused. I am on TRACK and it feels good to not think or obsess about whether or not I am "going to be good this weekend". I am not on a "diet" I am just moving and groovin living a healthy lifestyle and its sooooo much easier that way!!
My husband - One of the most loyal men I have ever met in my life. Who unconditionally puts his family before himself. He is truly my best friend the one I laugh with, live for, dream with, and love with all my heart. It all starts and end because we fell in love.
My kids - Our children should not be put here with a job for us, we are here to take care of them, BUT they unconsciously saved me from myself. I never truly learned what loving someone more than yourself meant until they came along and they are the absolute JOY in my life. Everyday with them is so special. They make me laugh, they make me cry, they make me be a better person, and make me see life through their eyes all over again.
My family & Friends - Because I have always had a close supportive family I just sometimes take them for granted thinking that is what family is... that is what it does. But I have met so many that do not function like that. They can't rely on their family, they don't necessarily get along with their families and seeing these dynamics has helped me to see mine is not the norm... I do have something special. Words cannot express my gratitude towards them. To think at one time in my life some of them probably couldn't stand to be in the same room as me I was such a brat and now they are such a huge part of our lives. I wouldn't have it any other way. I am blessed to have my children grow up surrounded by love on both sides! And my friends I don't have many that I call true friends so to those I do I appreciate the fact that I have long lasting REAL friendships... everlasting friends can go long periods of time without speaking and never question their friendship. These types of friends pick up like they spoke to you just yesterday, regardless of how long it has been or how far away they live. And, they don't hold grudges. They understand that life is busy, but you will always love them.
I am thankful for my energy! Although I have learned to control it I consider it a blessing. It has propelled me into great things and hope it carries me through many more. It helped me wake up for 45 minutes of AM cardio, wash, dry, and fold three loads of laundry, cook stuffed mushrooms, shower and get my family ready all before 11:00 this morning!
I am thankful for the ability to be able to be back in college. Its one of those things I put off for so long. Whether it was lack of time, money, ambition, or confidence, there was always a reason to wait. Learning again feels great. Cannot say I wasn't intimidated to go back at first but I have been doing better than I ever thought I would after being out of school for so long and I am actually enjoying it.
I am thankful that through ALL these years, ups and downs, bad economies, ALWAYS being able to be home to raise my kids. This is something that has always been very important to me. Every family dynamic is different. I am in awe and have so much respect for full time working moms, but our dynamic works for us. I have always enjoyed being home at least part time with my children and am very thankful that I have been able to be, this is time with them I will never ever be able to get back and as they get older and older I appreciate it more as I see how quickly it goes.
I am thankful for my health... as I see so many unforeseen occurrences that may take someone's health away or sickness struck upon too many too young I FULLY appreciate my health and the health of my family.
I am thankful for my life. Plain and simple... I have been blessed! Lets look at my life “statistically” I should indeed be screwed. I’m not saying I’m perfect or have made the best choices but I have been very blessed and have so much to be thankful for.
It’s not something I talk about often or am proud of by any means, or am advocating but every once and a while when I stop to reflect I am very proud of where I stand today. Those who know me closely know my age its not something I ever willing bring up because I do believe its only a number and as someone with an old soul and who has always been 12 going on 30 its something I do not like to be judged by. But if you know my age and do the math its easy to figure out I had my daughter very young. She is one of my blessings in disguise I am so thankful for. "Statistically" Sixty percent of teenagers who become pregnant are living in poverty at the time of the birth. More than 40 percent of teenage mothers report living in poverty by age 27. Well all I can say is thank the lord I have never been below the poverty line and 10 years later never plan to be.
Lets look at statistics on marriage, we know those are not great. Almost half end in divorce. Not saying mine's guaranteed or perfect but almost 11 years strong and I am still genuinely HAPPY!!
Lets look at statistics on twins. Twins are estimated to be approximately 1.9% of the population, with male male identical being the LEAST common of all sets of twins!! Guess what we got them! Twins having twin to twin transfusion (which is the disease that made my boys sick) occurs in approximately 5.5–17.5% out of all twins we unfortunately were in this group. Now out of that small group fatality rate was extremely high and without proper treatment, most of these babies would not survive and of the survivors, most would have handicaps or birth defects. If you're still falling the odds of where we stand you will agree, we have truly been BEYOND BLESSED with AMAZINGLY HEALTHY BEAUTIFUL BABY BOYS!!! I think its totally appropriate when I call them freaks ;)
I joke and kid because I try to laugh every day, I try to have a light heart and just LIVE. IF it's true that you can lose what you are not thankful for I need to express how thankful I am for my LIFE and those in it!
"Gratitude unlocks the fullness of life. It turns what we have into
enough, and more. It turns denial into acceptance, chaos to order,
confusion to clarity. It can turn a meal into a feast, a house into a
home, a stranger into a friend. Gratitude makes sense of our past,
brings peace for today, and creates a vision for tomorrow."
And on that note before I get toooooo soppy and lovey dovey lol I Hope everyone had a wonderful Thanksgiving... as far as your fitness goals... Hope everyone enjoyed their meals guilt free. However there's no need to make it a sloppy weekend. Up your activity level, drink a lot of water, get rid of the bloat and get back on track immediately. None of this wait till Monday stuff - THAT IS precisely how you can gain over the holidays. Take everyday at a time. Once today is gone remember your goals! Write them down, put them up on the wall, set a reward do whatever you have to do to stay focused. I am on TRACK and it feels good to not think or obsess about whether or not I am "going to be good this weekend". I am not on a "diet" I am just moving and groovin living a healthy lifestyle and its sooooo much easier that way!!
Sunday, November 21, 2010
First Santa Parade?? Is that right?
Went to my very first Santa Parade Today! Yes... like EVER lol I know sounds so strange but its true. Maybe its not that strange to some, but where I grew up the Santa parade is as tradition as going out to drink the night before Thanksgiving. It's just something you do. Well it is of course unless you are a Jehovah's Witness. Something many may not know about me I grew up raised as a Jehovah Witness, practiced until I was about 14. So I grew up not celebrating holidays. Not a one. No Christmas, birthdays, Easter, valentine's, anything. Surprisingly although I don't practice anymore and don't raise my children in the faith I never really felt like I was missing anything. I don't want to make this about religion really, but because it was such a large part of my life it did have a lot to do with my shaping as a child and adolescent years. Has a lot to do with why I am so overtly stubborn about organized religion, but also has a lot to do with my core vales, beliefs, and need to be family oriented. I like to believe I kept all the good I learned and moved on from anything I deemed negative. Again I don't want to go too far off track because I could talk religion for days, but that's not the point.
My point was I grew up not celebrating holidays. I didn't start celebrating them until I got married and had children, so they have become extra special times of the year for me. Times I have started our own family traditions from scratch. Special times we have shared with family, and events that I have never done before. Special pictures and memories that mean more to me because I am creating such a different childhood for my children. I think I need to emphasize here that I had a great childhood with many special moments, this is just a different experience for me.
So take today for instance I went to my FIRST Santa Parade today! Not only did I go to my first Santa parade but my husbands uncle who is a Lieutenant on the fire department asked us to join him with our boys and ride on the truck with him through the parade! There we were... buckled in the truck, windows down,sirens on, horn beeping, smiling and waving away. It was a great day! My boys were in awe of the truck and how everyone was waving. And I felt like a little kid experiencing something for the first time! Going up and down the streets of where I grew up, seeing people from middle school, seeing my old dance school. It was just one of those moments that made me feel warm inside (despite the fact that it was 38 degrees out). And also one of those moments that made me feel old (but in a great way). As I've grown up I appreciate the littlest things in life... its not that I have become simple minded as I still have more goals, dreams, and ideas than one human being should have lol But the littlest pleasures in life with my family can absolutely make me feel complete <3
So in true wrap it up Sunday, back to the Grind Monday motion a quick recap of my week in the training and nutrition department. FINALLY BACK AT AM CARDIO!!!! I've been wanting to for a while but not having a show to "make my mind switch on completely" I couldn't fully motivate myself to get up early consistently. Well now I have switched. It is for me a great way to start my day. I'm completely not a morning person. I am grumpy when I wake up and never ever enjoy it. But for some reason to roll out of bed wash my face, brush my teeth and go do cardio I CAN BE A BEAST... I start to feel better while I'm there. I start to reflect, plan, and set my mindset for the day and I start my energy off right. It still may take my body a bit to get use to it because when I say I hate mornings I really hate mornings. But after a bout a week I start thinking why don't I do morning cardio all the time?!?! I am there, week down and I'm loving it again! Only doing 3-4 days a week for now so its even less pressure and its fitting well. Weights have been great as well, been really mixing it up which has been great for my body. And last but not least nutrition... ehhhh hardest for me is when the busy gets busier the food gets LESS not more. Its less food but its wrong food... I need more food and right food. I know same story different day. Mistake number one putting off getting my protein shakes... CANNOT live without them when I'm super busy. So now that I have them that should help right off the bat! Well I promised myself I'd keep these posts shorter and I once again have rambled and still have so much more I want to say but MUST GO TO BED :( I want to update about school! About clients! About goals! But hopefully leaving it like this will force me to come back more often. Till then Hope everyone has a wonderful productive week. And a blessed and beautiful Thanksgiving. However you may spending it remember to appreciate the little thing!
My point was I grew up not celebrating holidays. I didn't start celebrating them until I got married and had children, so they have become extra special times of the year for me. Times I have started our own family traditions from scratch. Special times we have shared with family, and events that I have never done before. Special pictures and memories that mean more to me because I am creating such a different childhood for my children. I think I need to emphasize here that I had a great childhood with many special moments, this is just a different experience for me.
So take today for instance I went to my FIRST Santa Parade today! Not only did I go to my first Santa parade but my husbands uncle who is a Lieutenant on the fire department asked us to join him with our boys and ride on the truck with him through the parade! There we were... buckled in the truck, windows down,sirens on, horn beeping, smiling and waving away. It was a great day! My boys were in awe of the truck and how everyone was waving. And I felt like a little kid experiencing something for the first time! Going up and down the streets of where I grew up, seeing people from middle school, seeing my old dance school. It was just one of those moments that made me feel warm inside (despite the fact that it was 38 degrees out). And also one of those moments that made me feel old (but in a great way). As I've grown up I appreciate the littlest things in life... its not that I have become simple minded as I still have more goals, dreams, and ideas than one human being should have lol But the littlest pleasures in life with my family can absolutely make me feel complete <3
So in true wrap it up Sunday, back to the Grind Monday motion a quick recap of my week in the training and nutrition department. FINALLY BACK AT AM CARDIO!!!! I've been wanting to for a while but not having a show to "make my mind switch on completely" I couldn't fully motivate myself to get up early consistently. Well now I have switched. It is for me a great way to start my day. I'm completely not a morning person. I am grumpy when I wake up and never ever enjoy it. But for some reason to roll out of bed wash my face, brush my teeth and go do cardio I CAN BE A BEAST... I start to feel better while I'm there. I start to reflect, plan, and set my mindset for the day and I start my energy off right. It still may take my body a bit to get use to it because when I say I hate mornings I really hate mornings. But after a bout a week I start thinking why don't I do morning cardio all the time?!?! I am there, week down and I'm loving it again! Only doing 3-4 days a week for now so its even less pressure and its fitting well. Weights have been great as well, been really mixing it up which has been great for my body. And last but not least nutrition... ehhhh hardest for me is when the busy gets busier the food gets LESS not more. Its less food but its wrong food... I need more food and right food. I know same story different day. Mistake number one putting off getting my protein shakes... CANNOT live without them when I'm super busy. So now that I have them that should help right off the bat! Well I promised myself I'd keep these posts shorter and I once again have rambled and still have so much more I want to say but MUST GO TO BED :( I want to update about school! About clients! About goals! But hopefully leaving it like this will force me to come back more often. Till then Hope everyone has a wonderful productive week. And a blessed and beautiful Thanksgiving. However you may spending it remember to appreciate the little thing!
Thursday, October 28, 2010
Have you ever thrown a fist full of glitter in the air?
Different things motivate us at different times for different reasons. Sometimes its a picture, maybe a quote, a person. For me often a song. At one point in time the beginning of the PS3 madden game use to be one of the most motivating clips for me... seriously (no I am not a high college kid just rambling haha... maybe I'll share the clip sometime and if you're in the aggressive mindset you will see what I mean.) I relate "the gym" or my time spent alone there with so many things other than just my body. At the risk of sounding cliche` I relate it to my mind, to my soul, to serenity, to peace. I relate it to my confidence, to determination, to energy, to health (both mental and physical), to goals... it encompasses so many aspects of my life. Therefore when I look for motivation or inspiration it too can motivate, inspire or just simply touch other aspects of my life.
I am drawn to anyone or anything outside of the box. I am drawn to talent, purity, simplicity, and complexity at the same time. Certain people just radiate this feeling and this performance and song does for me. Doesn't hurt that her confidence and bod to rock this outfit and sing while hanging upside down spinning and dipped in water, to me makes her a bad ass!!
This was some great cardio music tonight!
I am drawn to anyone or anything outside of the box. I am drawn to talent, purity, simplicity, and complexity at the same time. Certain people just radiate this feeling and this performance and song does for me. Doesn't hurt that her confidence and bod to rock this outfit and sing while hanging upside down spinning and dipped in water, to me makes her a bad ass!!
This was some great cardio music tonight!
Monday, October 25, 2010
Good habits are hard to keep and bad habits are hard to break! They say it takes about 6 weeks to make and keep a good habit, but why does it feel like it only takes about 3 days to break it and lose it? The good ole gallon jug of water. Sometimes colored (makes for interesting conversation), sometimes with lemons floating in it, but always by your side like a loyal puppy when you are into fitness. Why is water so important? Is it a myth? What does it really do? I have found (especially with the over 40 generation) if you're not use to drinking lots of water it can seem like a nuisance. You may wonder why would I carry around water, so I have to pee more? Sounds like a pain in the butt. Seems easier to just drink when you're thirsty.
But the benefits far outweigh the inconvenience. Some people love fresh cold water. They find it refreshing and its not a project at all to get it down. For me it always has been work. Diet Pepsi I can drink all day long but water I have to remind myself to stay on top of. When I make it HABIT it was done easily but when I fall out of forcing myself my water consumption quickly dwindles and I can see and feel the difference. As I'm back to making it a habit, I'm cheating a little with some flavored water right now, but I say whatever you have to do to get it down drink it! Here is a little info sheet I always add into my new clients packets on the importance of water and how much. It could use some updating even, but for the purpose of instilling YOU HAVE TO DRINK WATER especially when trying to lose fat, for now it'll do the trick.
Water
Why Is IT SO Important?
Water is the single most important nutrient that our body needs to run at its optimal level. Our body's content consists of mostly water. Water is so important for many reasons. It is responsible for millions of internal chemical reactions and bodily functions. Did you know that human beings could live around 5 weeks without protein, carbohydrates, and fats, but only 5 days without water (in a moderate climate)? Water also aids in cleansing our body of toxins and pollutants, it fights against fatigue, helps lubricate joints, and not to mention it's great for our skin. One of the things we take most for granted, water plays a very important role in permanent weight loss. It aids in suppressing the appetite naturally and in metabolizing stored fat.
Studies show that a decrease in water intake may cause fat deposits to increase, while an increase in water can actually reduce the fat deposits in the body. The kidneys do not function properly without enough water and when this occurs, some of their function is passed on to the liver. The liver works to metabolize stored fat into usable energy for the body, so if the liver has to help the kidneys, it cannot function effectively and consequently metabolizes less fat. Thus, fat remains stored in the body and weight loss will stop. People who are prone to water retention often think that reducing their water intake will help to remedy this problem. Actually, the opposite occurs. The body perceives a lack of water as a threat to its survival so it attempts to hold on to every drop. Water is then stored in spaces outside the body's cells, causing swollen feet, hands, and legs. The best way to overcome excess water retention is to give the body what it needs - plenty of water.
**It is especially important to drink water before, during, and after exercise. If our bodies are not fully hydrated we may experience fatigue, headaches, and muscle cramps. Because we can lose up to 2 quarts of water per hour during exercise, it is vital to continually replenish our bodies with water.
How Much Water is Enough?
First start by not thinking of water as something you drink only when you’re thirsty, think of it as something your body needs 24 –7! Your main beverage should be water, bring a water bottle with you everywhere. It is recommended we get at least 64 ounces a day (8 glasses) but if you drink more that’s excellent! An easy rule of thumb is to divide your weight in half to determine how many ounces of water you need to drink daily. Caffeine works as a diuretic, so for every beverage with caffeine you consume you must drink an extra glass of water. DRINK UP!!
But the benefits far outweigh the inconvenience. Some people love fresh cold water. They find it refreshing and its not a project at all to get it down. For me it always has been work. Diet Pepsi I can drink all day long but water I have to remind myself to stay on top of. When I make it HABIT it was done easily but when I fall out of forcing myself my water consumption quickly dwindles and I can see and feel the difference. As I'm back to making it a habit, I'm cheating a little with some flavored water right now, but I say whatever you have to do to get it down drink it! Here is a little info sheet I always add into my new clients packets on the importance of water and how much. It could use some updating even, but for the purpose of instilling YOU HAVE TO DRINK WATER especially when trying to lose fat, for now it'll do the trick.
Water
Why Is IT SO Important?
Water is the single most important nutrient that our body needs to run at its optimal level. Our body's content consists of mostly water. Water is so important for many reasons. It is responsible for millions of internal chemical reactions and bodily functions. Did you know that human beings could live around 5 weeks without protein, carbohydrates, and fats, but only 5 days without water (in a moderate climate)? Water also aids in cleansing our body of toxins and pollutants, it fights against fatigue, helps lubricate joints, and not to mention it's great for our skin. One of the things we take most for granted, water plays a very important role in permanent weight loss. It aids in suppressing the appetite naturally and in metabolizing stored fat.
Studies show that a decrease in water intake may cause fat deposits to increase, while an increase in water can actually reduce the fat deposits in the body. The kidneys do not function properly without enough water and when this occurs, some of their function is passed on to the liver. The liver works to metabolize stored fat into usable energy for the body, so if the liver has to help the kidneys, it cannot function effectively and consequently metabolizes less fat. Thus, fat remains stored in the body and weight loss will stop. People who are prone to water retention often think that reducing their water intake will help to remedy this problem. Actually, the opposite occurs. The body perceives a lack of water as a threat to its survival so it attempts to hold on to every drop. Water is then stored in spaces outside the body's cells, causing swollen feet, hands, and legs. The best way to overcome excess water retention is to give the body what it needs - plenty of water.
**It is especially important to drink water before, during, and after exercise. If our bodies are not fully hydrated we may experience fatigue, headaches, and muscle cramps. Because we can lose up to 2 quarts of water per hour during exercise, it is vital to continually replenish our bodies with water.
How Much Water is Enough?
First start by not thinking of water as something you drink only when you’re thirsty, think of it as something your body needs 24 –7! Your main beverage should be water, bring a water bottle with you everywhere. It is recommended we get at least 64 ounces a day (8 glasses) but if you drink more that’s excellent! An easy rule of thumb is to divide your weight in half to determine how many ounces of water you need to drink daily. Caffeine works as a diuretic, so for every beverage with caffeine you consume you must drink an extra glass of water. DRINK UP!!
Sunday, October 24, 2010
I feel like a tiny bird with a big song
If there are two things that I am it is always busy and always joyful! Okay so no one is ALWAYS anything... I will rephrase if there are two things I am mostly it is mostly busy and mostly joyful. I am a tiny bird with a big song. I am the little bird far away on the branch that you think cannot possibly be making that loud beautiful noise... Why is it so joyful? Where does that big sound come from in that little bird? That is me :)
I cannot believe I have abandoned blogging completely since June... yes JUNE was my last one! Not even going to try and regroup just hop skip and a jump and back on because it involves so much painting, decorating, starting school, kids starting school, summer vacation, all great things but easily were blogs in themselves I didn't have time to do. But why did I feel a pull to come back to blogging? Same reason as always. My own personal time to reflect, dwell, ponder, and wellll just vent and write. With school work now I am actually up to my eyeballs in work and writing so I thought no way I'd want to write more! But its different when you can't type as fast as your brain is thinking because its about your life. Being assigned a topic doesn't give you the same rush haha thats why its called school WORK.
Anywhoo where I am at: I am back to juggling a new schedule and trying to find my balance and happy place. I am in school. I am working part time and taking a few clients, my boys are in pre school and my daughter is in middle school with many activities after school including a competitive dance team. My husband and father are my back up glue that hold this whole schedule together. At first I had abandoned being really good with preparing and bring all my food for the first few weeks I was slightly overwhelmed but I quickly realized that grabbing stuff on the go unorganized is not only so bad for you my energy levels are crap when I don't eat balanced and well, but it adds up QUICKLY. What a waste of money. I quickly have gotten back into preparing my food, but I did drop a regimented cardio schedule... something had to give with the onset of new hours and that was it. This week though I have regimented slightly more now that I'm adapting better and that is where my new little boost came in.
Gonna take my own pressure off and keep my blogs short and sweet... if I don't get too wrapped up I may be more inclined to post more often and no pressure to fill in SOOOOO MUCH at once.
So the plan... back tomorrow for a journaling type of my day workout cardio food and activities :)
HAPPY FALL ALL!!!
I cannot believe I have abandoned blogging completely since June... yes JUNE was my last one! Not even going to try and regroup just hop skip and a jump and back on because it involves so much painting, decorating, starting school, kids starting school, summer vacation, all great things but easily were blogs in themselves I didn't have time to do. But why did I feel a pull to come back to blogging? Same reason as always. My own personal time to reflect, dwell, ponder, and wellll just vent and write. With school work now I am actually up to my eyeballs in work and writing so I thought no way I'd want to write more! But its different when you can't type as fast as your brain is thinking because its about your life. Being assigned a topic doesn't give you the same rush haha thats why its called school WORK.
Anywhoo where I am at: I am back to juggling a new schedule and trying to find my balance and happy place. I am in school. I am working part time and taking a few clients, my boys are in pre school and my daughter is in middle school with many activities after school including a competitive dance team. My husband and father are my back up glue that hold this whole schedule together. At first I had abandoned being really good with preparing and bring all my food for the first few weeks I was slightly overwhelmed but I quickly realized that grabbing stuff on the go unorganized is not only so bad for you my energy levels are crap when I don't eat balanced and well, but it adds up QUICKLY. What a waste of money. I quickly have gotten back into preparing my food, but I did drop a regimented cardio schedule... something had to give with the onset of new hours and that was it. This week though I have regimented slightly more now that I'm adapting better and that is where my new little boost came in.
Gonna take my own pressure off and keep my blogs short and sweet... if I don't get too wrapped up I may be more inclined to post more often and no pressure to fill in SOOOOO MUCH at once.
So the plan... back tomorrow for a journaling type of my day workout cardio food and activities :)
HAPPY FALL ALL!!!
Saturday, June 12, 2010
HAPPY JUNE!
So we are in the new house, I am four weeks into my little challenge, and my daughter is rounding the end of her school year and the beginning of summer. Lot of new stuff going on as well. I am OFFICIALLY back do doing some part time personal training on the side. This has always, and will always be a passion of mine. I had done it for years and taken a slight break because with the scheduling, personal goals, and new twins it just didn't fit. Now it makes perfect sense again. My schedule is a little more flexible and a very close friend of mine who was the head trainer at Powerhouse who hired me there, then went onto open her own studio and recruited me there, has since closed her studio and is relocating. She has some of her clients who need someone to replace her and it just fits. If it were different timing (like my kids were older) I would have entertained more the idea of taking over the studio for her, but for now this option fits into my life. For those of you who know nothing about my training background here's a little of what I've done and what I prefer...
I have experience in one on one personal training, as well as group circuit training. I also have experience teaching group ex (more resistance type classes - like body pump than "cardio classes"), bootcamp style classes, and am looking to add SPIN certification to my list. I have taught in a gyms/wellness center, as well as some in home settings on my own. I have a naturally outgoing and enthusiastic personality and enjoy motivating and sharing my knowledge. On top of training knowledge, I also am experienced and comfortable with nutrition plans, calorie counts, and macro nutrient break downs. I am comfortable working with all different levels and needs... whether its a wife/mother, male/athlete, older client with limitations, or younger client with sports specific needs. I have covered everything from weight loss, to heart health being the focus, to lean muscle building. I also have worked at a gymnastics academy for three years both teaching and managing the facility, so am comfortable with childrens fitness and conditioning as well. I also was hired one year to teach "gym class" at my daughters pre school. As you can see for a period in time every where I went and everything I did revolved around fitness, it never ever felt like a "job" to me. And I'm excited to be getting back to that even if its not full time since I do have a small litter of children now lol
I have experience in one on one personal training, as well as group circuit training. I also have experience teaching group ex (more resistance type classes - like body pump than "cardio classes"), bootcamp style classes, and am looking to add SPIN certification to my list. I have taught in a gyms/wellness center, as well as some in home settings on my own. I have a naturally outgoing and enthusiastic personality and enjoy motivating and sharing my knowledge. On top of training knowledge, I also am experienced and comfortable with nutrition plans, calorie counts, and macro nutrient break downs. I am comfortable working with all different levels and needs... whether its a wife/mother, male/athlete, older client with limitations, or younger client with sports specific needs. I have covered everything from weight loss, to heart health being the focus, to lean muscle building. I also have worked at a gymnastics academy for three years both teaching and managing the facility, so am comfortable with childrens fitness and conditioning as well. I also was hired one year to teach "gym class" at my daughters pre school. As you can see for a period in time every where I went and everything I did revolved around fitness, it never ever felt like a "job" to me. And I'm excited to be getting back to that even if its not full time since I do have a small litter of children now lol
So that's that. Anyone interested in anything please message me for details, availability, rates, or just to chat goals. Over the next week I will start posting piece by piece my info on things I have written over the years that I go over with each and every new client. Its all saved on my main computer which being in the new house is not hooked up yet until my office is set so bare with me. People always say that should be top secret. That's how you make your money, not sharing too much. But I disagree, I truly want clients to LEARN. Eat, sleep, and breathe a healthy lifestyle or at the very least "healthier". I'm not here to hide anything from you. I am simply a motivator, making you accountable, and pushing and instructing you... I am no "GURU" or saint FITNESS. You have to learn and make it your own for it to truly work. So that's why I share so much... on my blog, in emails, on the phone etc. all for FREE, because that is not what you pay for... yes you pay for the knowledge, the tools, but most importantly you pay for the accountability, support, and direction. You can go out and buy a South Beach Diet book read it cover to cover, but what's it do for you if you don't do it? Same with exercise dvd or even gym memberships... if they collect dust on the shelf, what's it do for you?
As a trainer you will either love me or hate me, there's no in between. I don't need to yell, scream or belittle. But I do have to open your eyes to the truth, to the myths, and the excuses. I do have to hold you accountable and make you face yourself. It's more mental than physical, I say so often. So anyways, as you can see I could go on and on and on about this. I'm very passionate about it and I feel that it is what makes me different... I genuinely ENJOY seeing people do what they WANT TO, and if I can help, I'm tickled pink. See doesn't even sound like a "job"? But I also am not in it to be a billionaire and really only want clients who are READY to receive help. Who are ready to face themselves. Who are ready to change. It could be a little change, it could be a big change, but I feel success comes from word of mouth. I want to be happy with you and you happy with me, so we'll always make sure we're on the same page before starting a program.
I am looking for "walking billboards" to build clientele... so anyone serious and interested PLEASE email ASAP! What is a walking billboard? Well time to build my portfolio again and get the name back out in the community. So doing a very discounted 8 week program for a transformation type client program... before and afters, measurements, the whole nine, and discounted so you can achieve your goals inexpensively and spread the word... word of mouth is EVERYTHING, its how I've always gotten clients.
I am looking for "walking billboards" to build clientele... so anyone serious and interested PLEASE email ASAP! What is a walking billboard? Well time to build my portfolio again and get the name back out in the community. So doing a very discounted 8 week program for a transformation type client program... before and afters, measurements, the whole nine, and discounted so you can achieve your goals inexpensively and spread the word... word of mouth is EVERYTHING, its how I've always gotten clients.
So back to me.... first house... well we're here, it's not organized or completely situated but it's getting there. We've started outside cleaning up the yard, powerwashing and staining the deck (well I bought the stain a week ago but the weathers not cooperating), hubby's rebuilding the front porch, and most importantly we've set up the GRILL!! Healthy grilled food outside all summer it doesn't get any better! And the BONUS... I DON"T HAVE TO COOK!!!
The challenge... moving week was BADDDDD okay not bad enough to warrant 5 Ds, but not good. I actually did really good at first, but truthfully Memorial day weekend I unraveled a little, I had some little extras that I truly KNEW better than doing. And of course I played with the scale genies head and my own... I closed my eyes crossed my fingers and I didn't gain... I thought WOOO I'm in the clear... yeah nothing works like that lol I should know better. So I got right back on track, BUSTED but with nutrition, and exercise... and surprise, surprise, damn scale wouldn't budge!! Scale Genies - ONE... ME - ZERO ... I shall not taunt them again lol. Now I knew going in that this 8 weeks was not going to be miraculous, but I also don't want it to be for nothing, so focus is BACK.
I had "scheduled cheat meals" but they're messing me up! When I contest diet I've only taken cheats far into the diet when told to and at that point your heads so in it, it's actually hard to cheat (mentally) so you cheat your one meal and then get back on. When I've done my own prep I've never even taken them, never felt like I needed them or wanted them. Doing this challenge my heads not 100% "contest mode" and my cheats have wavered badly. That needs to and has been rectified, there's no need to ruin a whole week! With that said I did lose another two pounds totaling 5 pounds since I started. Now that does not sound like much at all, it's really not... BUT with moving I'm using this as an outlet to not slip up too badly and losing is better than not. Also since Jan 1st I've already lost 19 lbs BEFORE starting this challenge lol yes I was indeed sloppy fluffy lol so it's not like I'm on the first 10 pounds that come off easy I'm actually close to the last 10 before I would switch to contest prep mode, so its not easily falling off here, and I'm doing it properly to try to ensure its fat and not muscle... when theses few pounds drop they do stick, versus that weight bounce as well. I also am down I think another inch and half total off my hips and waist but don't quote me on that because I can't find my original book with my measurements. I'll find it before the challenge is over its in one of my "miscellaneous boxes" lol
On lifting notes... I am feeling stronger again and that's great considering I don't have a lifting partner for spots and I am doing a considerable amount of cardio (for me) and my energy has not been the greatest, so considering, all in all I have been happy with workouts.
I had "scheduled cheat meals" but they're messing me up! When I contest diet I've only taken cheats far into the diet when told to and at that point your heads so in it, it's actually hard to cheat (mentally) so you cheat your one meal and then get back on. When I've done my own prep I've never even taken them, never felt like I needed them or wanted them. Doing this challenge my heads not 100% "contest mode" and my cheats have wavered badly. That needs to and has been rectified, there's no need to ruin a whole week! With that said I did lose another two pounds totaling 5 pounds since I started. Now that does not sound like much at all, it's really not... BUT with moving I'm using this as an outlet to not slip up too badly and losing is better than not. Also since Jan 1st I've already lost 19 lbs BEFORE starting this challenge lol yes I was indeed sloppy fluffy lol so it's not like I'm on the first 10 pounds that come off easy I'm actually close to the last 10 before I would switch to contest prep mode, so its not easily falling off here, and I'm doing it properly to try to ensure its fat and not muscle... when theses few pounds drop they do stick, versus that weight bounce as well. I also am down I think another inch and half total off my hips and waist but don't quote me on that because I can't find my original book with my measurements. I'll find it before the challenge is over its in one of my "miscellaneous boxes" lol
On lifting notes... I am feeling stronger again and that's great considering I don't have a lifting partner for spots and I am doing a considerable amount of cardio (for me) and my energy has not been the greatest, so considering, all in all I have been happy with workouts.
So now with four weeks down and four to go I am getting serious about the water situation, I am one who usually doesn't care about water weight until the very end. I just don't see the point of trying to fight to keep it off the entire time you're dieting unless you just want to for vanity's sake, well now, yes, I have hit vanity's sake - it is summer time!... so I will start my day with lemons in my water and end it with asparagus (natural diuretic).
Other changes I will make... I have been completely supplement and stimulant free.. these last four weeks I am adding a little fat burner, and fish oil pills... opting with ALR Venom because I know I tolerate it well and it's only one pill, twice a day... it doesn't give me the shakes or make me crash and for me that's more vital than almost anything else. I also am adding an hour of cardio total to the week making it 6 hours total AND at least 3 sessions MUST be AM cardio on an empty stomach. I will update after a week of these changes and go from there. I see in my future the next week I may start cycling in some lower carb days as right now I am still pretty moderate and consistent with my carbs.
Other changes I will make... I have been completely supplement and stimulant free.. these last four weeks I am adding a little fat burner, and fish oil pills... opting with ALR Venom because I know I tolerate it well and it's only one pill, twice a day... it doesn't give me the shakes or make me crash and for me that's more vital than almost anything else. I also am adding an hour of cardio total to the week making it 6 hours total AND at least 3 sessions MUST be AM cardio on an empty stomach. I will update after a week of these changes and go from there. I see in my future the next week I may start cycling in some lower carb days as right now I am still pretty moderate and consistent with my carbs.
So few little tips I have found and will share... Kellogs makes a protein fiber water... little flavor packets you mix with your water (I like pink lemonade) 5 g of protein and 5 g of fiber! Also if I'm in a pinch or just feel like a little "treat" I will treat with Boston Market for lunch 1/4 white chicken (no skin), red skin garlic dill potatoes, and green beans - 440 calories, 11g fat, 31g carbs, 55 g protein, 6 g fiber! Again, it's a treat. It's take out, so it's high sodium (water weight) and higher unhealthier fat than home cooked, but not a bad option. Its good to know your options and make an educated choice verses something on a whim that you may think is on the "healthy side". Protein drinks I swear by: Isopure lemon teas... anyone who knows how I am, I do not enjoy spending money frivolously, especially on unnecessary supplement, but the protein drinks are staples for me. They're easy, to me they taste good (I am very picky) and where else can I drink 20 g of protein by just popping a top for $1.66 a serving? Put on ice I feel like its a nice tea treat... honestly. Paired with a handful of almonds its a perfect between meal snack or "mini meal".
Next blog cause I have rambled far too long now... Some Meal samples and maybe a workout sample... Hope everyone has a great weekend!!
Next blog cause I have rambled far too long now... Some Meal samples and maybe a workout sample... Hope everyone has a great weekend!!
Friday, May 28, 2010
Last update from this House :)
Why on earth did I choose to do a transformation challenge amongst this madness?? Because it is my piece of me that reminds me my madness is beauty. It is my perfect. And part of my perfect is taking control of my body, mind, and spirit. So it keeps me focused. Will I get the best results right now with all my craziness? Honestly probably not. But I will work it!!!
So this past Tuesday was officially two weeks AND I tracked my progress. Down three pounds and an inch off my hips and a inch off my waist. I should be happier, but because I did have some slip ups and mess ups and have not officially starting tracking calories macros/meals yet I feel like I'm floundering slightly. I will say honestly most of that progress came from week one. As week two I had my monthly friend, and had some diet ooppppssss AND missed about 45 minutes worth of cardio that week due to extreme time restraints with work and my princess' encompassing dance recital week.
I also did have a scheduled cheat meal on Saturday night but that "meal" turned into a little more than one meal if I'm being honest. It was more like a 6 hr cheat :/ NOT an entire stuff fest but def more chocolate than I had planned... damn you mini twix bars! So it started with after the recital I brought my protein shake and a piece of fruit and had that. Totally did not fill me up at all, and then I went food shopping for dinner Saturday night (never go food shopping hungry and never go on the 2nd day of your little friend - that's where the mini twix bar episode came from... oh AND some little coffee rolls filled with caramel!) Seriously, I didn't even wait to get home to eat them, I ate them in the car!! I felt like I needed over eaters anonymous at that point lol it was like a little voice said EAT IT, EAT IT!! My daughter was looking at me like I was an alien because I have not been like that with junk in quite some time, but we all have our moments.
My baby girl requested her favorite meal to celebrate her dance recital so I was making stuffed shells (I stuff mine with Italian sausage in the mix, so yummy) Garlic bread and salad. Followed by a vanilla and chocolate checker board cake with chocolate ganache dripping down it and M & M chocolate chip cookies. Oh and we roasted some marshmallows by the fire and had some Coconut M& Ms, which I don't like by the way lol thank goodness. So yeah it was a lot of junk, more than I "planned". BUT I had a great day with the family and got right back on track the next day with Nutrition and legs and cardio that Sunday! It was a scheduled cheat, but I would have liked to contain it a little more to like a 3 hour period. I did end up holding myself off on the wine, which was hard. I really wanted a glass by the fire. But my goal is to avoid the alcohol all together for the 8 weeks. A cheat meal is one thing, but alcoholic beverages are another. And I may do a whole blog later on the affects of alcohol while dieting... far worse than anything you can eat, and it has very little to do with the actual calories.
So onto this week... I usually reset my brain in two week phases. Regroup, refocus, download some new songs, write out some new workouts, change the diet, change the cardio, and set a goal for the next two weeks. But this week is going to have to be a slight floater week. I have not missed the gym or had any slip ups with food, BUT this is official moving week at our house. I can't say I've been focused on anything but that. It has been nothing but packing, cleaning, taking loads over to the new house every night. Canceling utilities, sending final bills, changing our addresses. It's before work, it's after work, at work. Anyone who has moved knows how consuming it is . And then anyone who has done it with three kids WELLLL you know! lol OH yeah and to boot it has been up to 100 degrees here almost all week (GREAT moving weather!)
Wednesday night I came home from the gym and my husband had taken apart all the beds and put the mattresses on the floor and it was like a giant ROMPA ROOM for the kids! I walked in and they were literally SPRINTING BACK AND FORTH through the house yelling "RUN FOR YOUR LIVES YOU GIANT PANSIES!" (lol Madagascar) My little guy Broderick told me our house was messy and asked me to clean it up lol even he can't take it and he's not even 4!! BUT soon we will be settled and in our new house :) its just part of the process.
I did get a kick out of cleaning out my kitchen cabinets though... I had typical mommy baking stuff in one cabinet, then about 30 supplement bottles in the other lol I have TWO ICIE CONE Machines AND a tub of dream tan in my kitchen (talk about a fitmomma lol)
So I am still on this journey! As of Saturday we will spend our first night in the new house. As of Sunday come hell or high water I will REFOCUS, REGROUP, and establish a more solid plan and goals. It's not like I haven't progressed. 3 lbs and two inches in two weeks I will take, but I want TO FEEL like I am challenging myself a little more. I did put on my "little shorts". You know those shorts we have from our "tiny summers" lol. These shorts I haven't wore since summer of 08 right after I was getting ready for Jr. Nats, I haven't even attempted to get my big butt in them cause I just wasn't feeling it, and would have been lucky to get them over my knees LOL
I did get them on... well let me clarify "get them on"... I wiggled them up, sucked in... zipped, and then held my breath and waited for a button to pop lol. Ern said hey they're on, they don't look that bad. But I was spilling out of them every which way lol they DID look bad! haha not my style fit. So I know no matter what my scale says, those shorts don't lie... they will be an added guide to my progress. When I can pull them up, breath in them, and have no fear of them cutting into me anywhere, I will have reached a nice summer goal physique! This week moving is my challenge though, and I am very excited for it to be OVER! I may even start up some AM cardio NEXT week!!
I hope everyone has a wonderful LONG WEEKEND!! Enjoy the weather, time outside, healthy food on the grill, time with family and friends, and some nice workouts squeezed in there!
So this past Tuesday was officially two weeks AND I tracked my progress. Down three pounds and an inch off my hips and a inch off my waist. I should be happier, but because I did have some slip ups and mess ups and have not officially starting tracking calories macros/meals yet I feel like I'm floundering slightly. I will say honestly most of that progress came from week one. As week two I had my monthly friend, and had some diet ooppppssss AND missed about 45 minutes worth of cardio that week due to extreme time restraints with work and my princess' encompassing dance recital week.
I also did have a scheduled cheat meal on Saturday night but that "meal" turned into a little more than one meal if I'm being honest. It was more like a 6 hr cheat :/ NOT an entire stuff fest but def more chocolate than I had planned... damn you mini twix bars! So it started with after the recital I brought my protein shake and a piece of fruit and had that. Totally did not fill me up at all, and then I went food shopping for dinner Saturday night (never go food shopping hungry and never go on the 2nd day of your little friend - that's where the mini twix bar episode came from... oh AND some little coffee rolls filled with caramel!) Seriously, I didn't even wait to get home to eat them, I ate them in the car!! I felt like I needed over eaters anonymous at that point lol it was like a little voice said EAT IT, EAT IT!! My daughter was looking at me like I was an alien because I have not been like that with junk in quite some time, but we all have our moments.
My baby girl requested her favorite meal to celebrate her dance recital so I was making stuffed shells (I stuff mine with Italian sausage in the mix, so yummy) Garlic bread and salad. Followed by a vanilla and chocolate checker board cake with chocolate ganache dripping down it and M & M chocolate chip cookies. Oh and we roasted some marshmallows by the fire and had some Coconut M& Ms, which I don't like by the way lol thank goodness. So yeah it was a lot of junk, more than I "planned". BUT I had a great day with the family and got right back on track the next day with Nutrition and legs and cardio that Sunday! It was a scheduled cheat, but I would have liked to contain it a little more to like a 3 hour period. I did end up holding myself off on the wine, which was hard. I really wanted a glass by the fire. But my goal is to avoid the alcohol all together for the 8 weeks. A cheat meal is one thing, but alcoholic beverages are another. And I may do a whole blog later on the affects of alcohol while dieting... far worse than anything you can eat, and it has very little to do with the actual calories.
So onto this week... I usually reset my brain in two week phases. Regroup, refocus, download some new songs, write out some new workouts, change the diet, change the cardio, and set a goal for the next two weeks. But this week is going to have to be a slight floater week. I have not missed the gym or had any slip ups with food, BUT this is official moving week at our house. I can't say I've been focused on anything but that. It has been nothing but packing, cleaning, taking loads over to the new house every night. Canceling utilities, sending final bills, changing our addresses. It's before work, it's after work, at work. Anyone who has moved knows how consuming it is . And then anyone who has done it with three kids WELLLL you know! lol OH yeah and to boot it has been up to 100 degrees here almost all week (GREAT moving weather!)
Wednesday night I came home from the gym and my husband had taken apart all the beds and put the mattresses on the floor and it was like a giant ROMPA ROOM for the kids! I walked in and they were literally SPRINTING BACK AND FORTH through the house yelling "RUN FOR YOUR LIVES YOU GIANT PANSIES!" (lol Madagascar) My little guy Broderick told me our house was messy and asked me to clean it up lol even he can't take it and he's not even 4!! BUT soon we will be settled and in our new house :) its just part of the process.
I did get a kick out of cleaning out my kitchen cabinets though... I had typical mommy baking stuff in one cabinet, then about 30 supplement bottles in the other lol I have TWO ICIE CONE Machines AND a tub of dream tan in my kitchen (talk about a fitmomma lol)
So I am still on this journey! As of Saturday we will spend our first night in the new house. As of Sunday come hell or high water I will REFOCUS, REGROUP, and establish a more solid plan and goals. It's not like I haven't progressed. 3 lbs and two inches in two weeks I will take, but I want TO FEEL like I am challenging myself a little more. I did put on my "little shorts". You know those shorts we have from our "tiny summers" lol. These shorts I haven't wore since summer of 08 right after I was getting ready for Jr. Nats, I haven't even attempted to get my big butt in them cause I just wasn't feeling it, and would have been lucky to get them over my knees LOL
I did get them on... well let me clarify "get them on"... I wiggled them up, sucked in... zipped, and then held my breath and waited for a button to pop lol. Ern said hey they're on, they don't look that bad. But I was spilling out of them every which way lol they DID look bad! haha not my style fit. So I know no matter what my scale says, those shorts don't lie... they will be an added guide to my progress. When I can pull them up, breath in them, and have no fear of them cutting into me anywhere, I will have reached a nice summer goal physique! This week moving is my challenge though, and I am very excited for it to be OVER! I may even start up some AM cardio NEXT week!!
I hope everyone has a wonderful LONG WEEKEND!! Enjoy the weather, time outside, healthy food on the grill, time with family and friends, and some nice workouts squeezed in there!
Tuesday, May 18, 2010
So I officially as of Tuesday May 11 have started my 8 week challenge (I'll tell you more about it later it's really not my focus right now) Just a good little motivational tool to keep me very accountable to my goals, and if I was to be chosen it would just be icing on the cake. In any case I'll be in better shape for the summer!! AND my goal is to shoot for a summer photo shoot!! I have a friend of a friend who is a photographer just kinda starting out, but she takes beautiful pictures, and asked if I would ever do a fitness shoot with her. I was thrilled!! One... more motivation for me, and TWO sometimes working with photographers who have an open mind and creativity can result is some of the most amazing pictures!
Let me explain how the whole fitness picture scenario works as many think I have PAID for my pics like so many who want to get into this industry have. I have a portfolio, it covers fitness, competition, swimsuit, and even lingerie/ pin up. There are three different ways you can get pictures... you can A - pay a photographer for them. B - you can do what's called TFCD or TFP meaning - meaning a mutual agreement of the pay to each the photographer and the model is the actual shots (Time for Prints). Meaning you can use them in your portfolio and they can use them in theirs. You may have a look they need, and they may have a style you need. IT CAN BE a win win... I say CAN because it needs to be determined EXACTLY what the arrangements are and a SIGNED contract still needs to be established and completed. Then the third way is a photographer can PAY YOU. Meaning they hire you as a model to shoot and then in most cases have rights to your images and can make profit off of them, or use them in their portfolios or on their sites.
Everyone is different how they choose to handle photo shoots. I personally have NEVER paid a penny for pictures, with the exception of my very first photo shoot with Reg Bradford. It was money well spent and an experience as a newbie that I think I needed. It being such a positive experience and him being so great it just sent me in the right direction. Most of my photos have come from TFCD with local smocal (no offense to you guys ;) photographers and I have been able to get some great shots! Some have been featured in Muscular development (all local non fitness photographers!) Not to say I wouldn't like to eventually work with more well known in the industry, and I will when I'm ready - Lisa Brewer is top of the list for me as well as Dan Ray. Its just this is a passion/hobby for me, so I'm not willing to pay top dollar for pictures if this is not my career. Is it money well spent? Sure great pictures are priceless. But what will it do for you? I am also not willing to accept pay from mediocre photographers. Meaning $150 for a photo shoot sounds like easy money right? But if you have horrible photos of you out there floating around on sketchy sites for $150 is that really worth it? To me it's not, so I am very picky who I work with. I prefer QUALITY over QUANTITY.
I did have one experience where I was paid for a shoot. The photographer was very nice and professional, but the pictures did not come out good at all, on top of that there was a miscommunication and he thought I was also going to for extra money be the test model for his photography group. Have random new photographers that I know nothing about or where these pictures are going take my pictures for what?? for $300???? No. Just not my thing. I also don't prefer heavily airbrushed photos for my own portfolio. I mean if they're going to be in a magazine go ahead make me look like Halle Berry with a 6 pack lol but in my portfolio, the more real the better. ONE - many photographers are not as good at airbrushing as they think they are, and with my skin coloring I have seen some weird weird stuff lol Plus in my experiences of sending out photos for submissions, most PREFER under touched vs OVER TOUCHED photos. So just know what you are getting into and what you are getting out of it. This "industry" is full of sketchy people. So if you get a request for a photo shoot, don't get too excited first. Check references, Check out their work, and READ EVERY line in the contract you will sign. And ask yourself even if you are getting paid, besides that $$ what are you getting out of it, and at what cost? And remember once its snapped it's out there FOREVER - just ask Scott Brown the naked senator ;)
So back to the challenge, ironically the prize is a PHOTO SHOOT lol but a PHOTO SHOOT I would be MORE than HONERED to HAVE and its with a TOP FITNESS MAGAZINE! Again I'm not focusing on the prize at hand but MY little personal journey! My way to focus, my way to share, and my way to motivate myself and others! I took my before picture and measurents and all. I will post them probably in two weeks when I do my check in and have some updated progress. I always try to do every two weeks because honestly weekly is just too soon for me. God forbid I only progress a little in 7 days, it can get frustrating even if I feel better, two weeks keeps me focused, but not obsessed. And I always seemed more pleased because its more progress. Total head game but it works for me.
Now I'm gonna give you the short and quick of what I'm doing. Not because I don't want to share but because I'm just keeping my head above water barely as its been so crazy. I haven't been logging food or even counting calories which is BAD BAD for beginners, but I've been doing this so long I know exactly how to eat and train to start to get my body moving. Week one officially started Tuesday the 11th for me. My basic layout is as follows:
Training: 4 day split - Shoulders, Arms, Legs, Back - staying my typical style which is always at least two basic heavy compound movements, pyramiding down in reps, and up in weight, followed by usually one or two other exercises which can be anything from super setted isolations, to a giant set, to a tear down set. I am TRYING my best to do a different workout each and every time I walk into the gym in some way and NOT use a log book *GASP* I know bad girl. Again what I am doing I am not recommending for beginners, BUT I have been training/competing for almost 8 years now . I want change, I want fun, I want low pressure for a bit and as LONG as its working, I'm okay for now, until my goals change.
Cardio - TOTAL 5 hours per week - don't care when, don't care what, don't car how I split it, as long as at the end of the week I have done five hours total. This is VERY NEW to me!! Normally I schedule my cardio out each week. Mornings, post workout, High intensity, low intensity, I even have exact printed programs I use to use with Mike Davies. But the fly by the seat of my pants again NO PRESSURE, NO STRESS, and once again IT"S WORKING!!!!! If I slack at the beginning of the week guess who's doing hour long sessions on the weekend? If I'm good and can get my butt up in the AM guess who has the evening off? What is the focus? CONSISTENCY! GET IT DONE!
Nutrition - This is going to come off very vague because this is JUST how I eat when I'm being good, it just IS. Hubby goes food shopping every week, and has been since Christmas and never uses a grocery list, its just what we eat. I don't count calories or measure at this point because I am comfortable with the progress I am making. But it will get more precise the further I get in. See why I hire a trainer to compete ever since I had the boys? Actually writing out and changing your food precisely TAKES TIME and energy, even if you know how to do it. Much more time than clicking on your inbox and reading eat this, at this time, DONE.
So I'm eating 5- 6 meals a day approximate macro nutrient break down:
25 grams of protein per meal (average) - it's really 30 in three and 20 in two - sources of protein - chicken, lean ground turkey, tuna, eggs, whey protein, (white fish two to three times a week), lean red meat (usually only once a week for now)
30 grams of carbs in three meals AM, LUNCH, and POST WORKOUT - two meals are starchy (usually brown rice, occasional red potatoes, or melba toast) and the other meals the carbs come from fruits and vegetables - only fruits I eat are strawberries, oranges, and apples.
45 grams of healthy fats from yolks, turkey bacon, olive oil, olives, almonds
If you do out that math it's roughly 1400 - 1500 calories with -
35% of my calories coming from protein
33% coming from carbs
27% coming from fat
Now what I have laid out her is for a transformation challenge, it is not my contest style planning/ My goal is with more tweaks, alterations and personalizing to my body and life, I want to see what I can do in 8 weeks. But also know I am not stepping on stage. I promised as many ask "what do you eat?" "what do you do?" to post actual meals and or recipes I use along the way as well as workouts and pictures. Over the course of eight weeks if you are following along you should have a good jist of ways to get your body moving! I can't promise to be the best as life is crazy but I will indeed TRY!!
I will say for sure, my BUSY will NEVER slow down, EVER! Quick run down - Friday night kids drop off at gymnastics for 3 hours and date night. Saturday - I worked in the morning, while daddy went to tee ball, and food shopping. Then we all went to a birthday party. Sunday YARD SALE at our house, cleaning moving, getting rid of stuff for the move, then time with the FAM, my brother and his wife are visiting. Monday Errands with the boys, and my daughter's dance dress rehearsal. Tuesday worked 10 hours, hubby worked even later, home, dinner, kids in bed and then gym. And of course the gym was intertwined all the other days too... so slowing down or waiting for "perfect timing" is never going to happen. So I have to learn how to roll with it. If this is any indication to how like a chicken with my head cut off it can get, I put my capris on this evening a looked down to put on some lotion and had to laugh. I felt it before I saw it actually. Rub one leg with lotion, smooth. Rub the other leg with lotion... spiky LMAO!!! Looked down and sure as crap, I somehow had one LEG shaved... ONLY ONE!!! haha it made me laugh! Talk about not taking enough time to finish a thought lol
Hence my make shift plan lol I will tell you it's working!! I know I know I said two weeks but I'm a girl, I get on the scale occasionally lol and I do know I am already down!! I won't say how much yet though until the full two weeks is up. An interesting part about my measurements, that I am fully embracing is my HIPS are the largest they have ever been at this weight. What girl would be happy about that right? lol A girl with an athletic body type. When I lose, I lose from my head to my toes. And when I get on stage my hips get as low as 35 or 34 inches!! YUCK YUCK no curves! They are 39 right now and although I know a lot of that is fat, and will go, I hope some of it is new found MEAT lol. Women usually have a hard time with their lower bodies, I usually do not. Lets put it this way Ron Harris who is a writer for a bodybuilding magazine saw me this past October in Boston and he asked me what I was doing different. Said I looked great! And I thought to myself you crazy crazy man, I'm 25lbs HEAVIER than what I compete at, I'm eating! That's what I'm doing lol But he said to me, you use to look great, but I always wanted to feed you a hamburger, you look much better with a little meat on your bones. WELL MEAT unless its muscle, is usually body fat. So as I reduce that, lets hope some MEAT is lean muscle and the squats have paid off!!
Until next time everyone enjoy their week!! And make shift what you have to to get it done!! Even if it's ONE LEG at a TIME ;)
Wednesday, May 12, 2010
2 moment of truths that never fail!
Wanna know my moment of truth??? Progress pictures and checking my bank account lol In that order haha Well progress pics were a necessary, I hit that floating stage I so desperately don't want to hover in to comfortably. That stage where I've made progress, but need a new goal to make more. And I've FOUND IT!!
I would have liked it to be competing, but it's just out of the question right now, because of the second moment of truth, the bank account lol. Well not just that but the so many life events coming up... All I have to say is moving to a new house AND renovating it, starting preschool X 2, I'm going back to school!! (tell you more about that when I get there), summer camps for the kids, the boys birthday, and summer vacation. My bank account just groaned slightly. It's all good and worth it, I can't complain, but the last thing I'm thinking is added expense of competing. Anyways, this is not a wah wah, woah is me blog, trust me.
It's actually quite the opposite... I had my pity day yesterday. I started to blog and then said you know what? NOTHING good can possibly come out of my mouth when I feel like this. Did bills all day and, surprise surprise robing from Peter to pay Paul (eventually Peter's gonna throw a rock through my window), who hasn't been there? Talked to my advisor at school and even though she told me Chemistry was not available for the summer, IT was! Just not the class she wanted me to take, but one that fits into my requirements. Now I have to fight to get into it... wish me luck!! And then what seemed like the longest day and one little nucance after another. Instead of coming home having a few glasses of wine and eating my weight in chocolate like I really wanted to, I hit the gym!!! BACK, CARDIO, and TANNED and it was sooooooo needed. Perfect timing. Took me away to my own little place, able to refocus, and remember how blessed I am. Able to just release... the gym is my prozac!!
And with that I was on to the next challenge... came home and thought about something I have been "thinking about". And decided on a down day, it's a perfect day to push yourself outside of your comfort zone and step it up. Do not allow a down day to dictate my emotions, choices, or continue to ruin my mojo! Health, energy, prosperity!! Too much to be thankful for to pout and do the woah is me. And out of that came pushing, progress pics, and a new challenge... Those who persevere when they're down, when they really don't want to, that does amazing things for character and confidence!
8 weeks... 2 months... 56 days... 1344 minutes ...what could I do to my body in 8 weeks? I can get ready for a show in 12... so what can I do if I push for 8??? Well, we shall see! It's time to put it out there, throw myself back in. No more comfort zone, just DO IT. So before pics were taken, and tomorrow the challenge will be entered"officially".
Now I'm not saying that will be my only down day, that I'm cured and ready to move head strong for 8 weeks unstoppable. We are human. Humans get tired, they get moody, they get hungry, they get annoyed, they FEEL, they LIVE. Anyone who try's to convince you they don't is living a quiet pain alone. But we can CHOOSE how to move forward through these down periods. What was my moment of truth move forward moment? ONE, enrolling in school and two my BEFORE pics. Not gonna lie, I'm scared as hell about school, AND I'm not happy with my before pics, that's why they're "before"s. But both steps were necessary for me and beneficial. So that's my positives out of my BAD DAY. That and my kids and hubs can always make me smile NO MATTER WHAT!!
So my plan, to track my progress every two weeks and breakdown what I'm doing. This is because I get many many questions and emails, and to blog it is much easier than replying to the same questions over and over. Trust me I don't mind them, I enjoy them, it's just more efficient this way. I always end up posting my before pics/weights/ measurements... but its usually not until I'm a safe distance away from them lol so be patient. Next blog I will tell you exact plan layout for week one, AND exact challenge. I am excited!!!
I would have liked it to be competing, but it's just out of the question right now, because of the second moment of truth, the bank account lol. Well not just that but the so many life events coming up... All I have to say is moving to a new house AND renovating it, starting preschool X 2, I'm going back to school!! (tell you more about that when I get there), summer camps for the kids, the boys birthday, and summer vacation. My bank account just groaned slightly. It's all good and worth it, I can't complain, but the last thing I'm thinking is added expense of competing. Anyways, this is not a wah wah, woah is me blog, trust me.
It's actually quite the opposite... I had my pity day yesterday. I started to blog and then said you know what? NOTHING good can possibly come out of my mouth when I feel like this. Did bills all day and, surprise surprise robing from Peter to pay Paul (eventually Peter's gonna throw a rock through my window), who hasn't been there? Talked to my advisor at school and even though she told me Chemistry was not available for the summer, IT was! Just not the class she wanted me to take, but one that fits into my requirements. Now I have to fight to get into it... wish me luck!! And then what seemed like the longest day and one little nucance after another. Instead of coming home having a few glasses of wine and eating my weight in chocolate like I really wanted to, I hit the gym!!! BACK, CARDIO, and TANNED and it was sooooooo needed. Perfect timing. Took me away to my own little place, able to refocus, and remember how blessed I am. Able to just release... the gym is my prozac!!
And with that I was on to the next challenge... came home and thought about something I have been "thinking about". And decided on a down day, it's a perfect day to push yourself outside of your comfort zone and step it up. Do not allow a down day to dictate my emotions, choices, or continue to ruin my mojo! Health, energy, prosperity!! Too much to be thankful for to pout and do the woah is me. And out of that came pushing, progress pics, and a new challenge... Those who persevere when they're down, when they really don't want to, that does amazing things for character and confidence!
8 weeks... 2 months... 56 days... 1344 minutes ...what could I do to my body in 8 weeks? I can get ready for a show in 12... so what can I do if I push for 8??? Well, we shall see! It's time to put it out there, throw myself back in. No more comfort zone, just DO IT. So before pics were taken, and tomorrow the challenge will be entered"officially".
Now I'm not saying that will be my only down day, that I'm cured and ready to move head strong for 8 weeks unstoppable. We are human. Humans get tired, they get moody, they get hungry, they get annoyed, they FEEL, they LIVE. Anyone who try's to convince you they don't is living a quiet pain alone. But we can CHOOSE how to move forward through these down periods. What was my moment of truth move forward moment? ONE, enrolling in school and two my BEFORE pics. Not gonna lie, I'm scared as hell about school, AND I'm not happy with my before pics, that's why they're "before"s. But both steps were necessary for me and beneficial. So that's my positives out of my BAD DAY. That and my kids and hubs can always make me smile NO MATTER WHAT!!
So my plan, to track my progress every two weeks and breakdown what I'm doing. This is because I get many many questions and emails, and to blog it is much easier than replying to the same questions over and over. Trust me I don't mind them, I enjoy them, it's just more efficient this way. I always end up posting my before pics/weights/ measurements... but its usually not until I'm a safe distance away from them lol so be patient. Next blog I will tell you exact plan layout for week one, AND exact challenge. I am excited!!!
Sunday, May 9, 2010
More Than A Plastic Trophy, Journey of True Champions
This was a 500 word essay for a BB contest I wrote back in 07 after competing. I wish I kept the original because it was double in length but I cut it down for the contest. Many have seen it some have not, but felt it appropriate to share after my MOMMY's Day Blog...
You step out on that stage and glare into the lights head first, with not so much as a flutter. You give the judges a quick half smile as if to say “It’s show time, keep your eyes right here, I’m READY!”
It’s your time to shine!!!! This is what you’ve slaved for. You feel that rush go through your body, that rush that you live for. You squeeze every muscle from head to toe, and feel the blood PULSE through your veins. Strutting your stuff and holding your head up high, smiling from ear to ear, you glide across that stage as if you BELONG there. Not with an arrogance or cockiness, but with pride and respect for yourself, and this amazing sport and journey you have been lucky enough to have bring you to this stage. And at that very moment you KNOW… you just feel it in your bones - I HAVE WON!!!!
You made it up on stage in front of all these people, half naked and waiting for a panel of seven people to pick your body apart. As you are willingly being compared to other athletes with amazing physiques, you know you've put your body through hell and back and survived. You’ve battled your inner demons of self doubt and esteem and won. When it was pouring rain and you had to drag two infants to the gym, you went. When you were dog tired from 2 am feedings, you got up and did what you had to and stayed the course. When your house was a mess and you left it for the next day to do double cardio, you lived. All the countless number of school bake sales, birthday parties, play dates, BBQ's with all the tempting junk food; you brought your food, didn’t care about the stares, and stayed strong on your plan. Through your whole family (including you) having the stomach bug and puking for 24 hours you just got right back on plan the next day. And most significantly, when negative people around you implied you were crazy to get back on stage after just having twins… you wanted desperately to prove that you could do it and you did! At that moment on stage I had won, I had already won!
When all your work has molded your body into proof of your passion, discipline, dedication, sacrifice, and raw desire, you know you’ve WON. NO ONE can give you that feeling and NO ONE can take it away from you! It strictly comes from digging down deep into your soul and pushing further and harder than you’ve ever pushed before. It’s a glorifying, awe – inspiring, and an unexplainable feeling. At that time on stage you feel compelled to just scream “No one determines my destiny but me. I take FULL responsibility for ALL MY DREAMS and ASPIRATIONS. I don't do it for money. I don't do it for FAME. I don’t even do it for a trophy. I simply do it for ME!!!”
It’s your time to shine!!!! This is what you’ve slaved for. You feel that rush go through your body, that rush that you live for. You squeeze every muscle from head to toe, and feel the blood PULSE through your veins. Strutting your stuff and holding your head up high, smiling from ear to ear, you glide across that stage as if you BELONG there. Not with an arrogance or cockiness, but with pride and respect for yourself, and this amazing sport and journey you have been lucky enough to have bring you to this stage. And at that very moment you KNOW… you just feel it in your bones - I HAVE WON!!!!
You made it up on stage in front of all these people, half naked and waiting for a panel of seven people to pick your body apart. As you are willingly being compared to other athletes with amazing physiques, you know you've put your body through hell and back and survived. You’ve battled your inner demons of self doubt and esteem and won. When it was pouring rain and you had to drag two infants to the gym, you went. When you were dog tired from 2 am feedings, you got up and did what you had to and stayed the course. When your house was a mess and you left it for the next day to do double cardio, you lived. All the countless number of school bake sales, birthday parties, play dates, BBQ's with all the tempting junk food; you brought your food, didn’t care about the stares, and stayed strong on your plan. Through your whole family (including you) having the stomach bug and puking for 24 hours you just got right back on plan the next day. And most significantly, when negative people around you implied you were crazy to get back on stage after just having twins… you wanted desperately to prove that you could do it and you did! At that moment on stage I had won, I had already won!
When all your work has molded your body into proof of your passion, discipline, dedication, sacrifice, and raw desire, you know you’ve WON. NO ONE can give you that feeling and NO ONE can take it away from you! It strictly comes from digging down deep into your soul and pushing further and harder than you’ve ever pushed before. It’s a glorifying, awe – inspiring, and an unexplainable feeling. At that time on stage you feel compelled to just scream “No one determines my destiny but me. I take FULL responsibility for ALL MY DREAMS and ASPIRATIONS. I don't do it for money. I don't do it for FAME. I don’t even do it for a trophy. I simply do it for ME!!!”
Is it all about the experience? I use to think that was something we tell losers to make them feel better. But that's not the case, the truth in that statement can be found true of any competitor who has ever poured their heart into this sport and had “the balls” to step on stage. Everyone is a winner for pushing through and bringing their best package to stage… BELIEVE it because that is the code of a true competitor.
Happy Mother's Day!!!
So it's Mother's Day... and as you know I am too blessed to be stressed! I enjoyed the day the most relaxing way I could, with my family I love.
I hope EVERY mom out there got to enjoy some part of their day, how they wanted to.
♥Motherhood brings as much joy as ever,but it still brings boredom, exhaustion, and sorrow too. Nothing else ever will make you as happy or as sad, as proud or as tired, for nothing is quite as hard as helping a person develop his own individuality, especially while you struggle to keep your own.♥ Of all our rights as women, being a mother is indeed the greatest.
Now something that was recently said by a famous fitness expert about pregnancy was brought to my attention. And it not only made me lose a lot of respect for this person, but inspired me to finally get around to my blog about getting in shape after baby. This IS, I have to say one of the NUMBER ONE questions I get from women. Is it possible, will my body ever be the same?
Jillian Michaels said she plans to adopt because she can't handle what pregnancy will do to her body, she went on to say it RUINS the body. Not only will I say this is a horrible statement for a women who is considered a role model in health to say, but it also to me shows she still carries strong body image issues from her youth of being heavy. While I will be the very first to ADMIT that pregnancy will indeed CHANGE your body... RUIN it? NO. You are growing a human being inside of you, and if your only concern is what your stomach will look like after, than yes you indeed should not have children. This mentality though as a role model is very dangerous because again are we promoting that women's bodies after babies are ruined? Are we saying that any over a certain size is ruined? As much as I PROMOTE healthy living, fitness, and bodybuilding. I also PROMOTE realistic goals, and REALISTICALLY, NOTHING is ruined! Anything can be worked with. You have to work at it, and adjust your mentality and confidence accordingly.
Put me next to an 18 year old with perfectly taught skin, not a mark, blemish or discoloration, and do I feel ruined? NO! I am PROUD of what I have, I work hard for what I have. Although stretch marks annoy me because they're not something I can really control, I would never trade my "ruined" body for motherhood! So for every fabulous Mommy out there who takes pride in her body, and takes pride in the fact that it not only can don a two piece with the best of em, but can grow and feed a baby!! This blog is for you!! So how did I do it? How did or do I recommend getting into shape after baby?
Number one... focus... a new baby is one of the biggest most rewarding challenges of your life. And the number one way to succeed at both being a happy mommy and a fit mommy is SCHEDULE and ROUTINE. It's best for you, best for baby, and best for your body. It does not come easy. It takes some time to get into it, so give yourself some time. But getting routine with eating for you, feeding for baby, sleeping for you, sleeping for baby, playtime routine, story time routine, the more routine, the better the planning, the easier your life will be.
Number one NATURAL CALORIE BURNER... BREAST FEEDING. Not only can it be one of the most beautiful experiences between you and baby, many added nutritional benefits, cheaper than formula, but it's just an added bonus that it burns TONS of calories, and helps your uterus to contract faster helping you get back to pre pregnancy size sooner. Now I am pro breastfeeding BUT ONLY if it works for both mommy, baby, and family. It is a PERSONAL choice and sometimes it's not the best depending on the situation and circumstances.
Next your nutrition should be of utmost concern. Not only getting balanced meals, but eating often throughout the day. Plenty of water, and calcium. The best rule of thumb without even going to much into nutrition is KEEP IT NATURAL... the less processed the better.
And finally exercise. I say finally because having a newborn at home this may be the last thing on your mind. You can start with simply shooting for 3 hour long stroller walks a week. Once you've conquered healthy eating and the 3 hour cardio sessions for 2 weeks, move on... next would be some type of resistance training. It doesn't have to even be the gym yet... start with a basic body weighted routine you can do at home 3 times a week for about 30 minutes. Pushups, lunges, dips, squats, crunches, plank (10 - 12 reps each) repeat 3 times. Once you conquer this for two weeks in addition to the food, in addition to the 3 walks, add on some higher intensity plyo type exercises (jump squats, jump lunges, burpees, mountain climbers).
So you did the nutrition for two weeks, added the cardio for two, added the body weight exercise for two, and then added the plyos. 8 weeks in you should be making progress, feeling good, on somewhat of a routine, and ready to rock to the next level. This can mean joining a gym, and going from there, OR making a educated researched purchase of something resistance based you both CAN and WILL do at home consistently. Did you hear that? CAN AND WILL. Do not purchase something and "hope" you will do it. Determine HOW BADLY you want to first.
When I first wanted to start adding in resistance, the gym with my schedule and the kids being so little was out of the question. So I did THE FIRM videos and made some progress with them. CONSISTENCY is the key. I'm not saying these videos are the holy grail, but they are a good start and definitely better than NOTHING.
This was my journey...
I'll start by saying I was on bed rest and hospitalized on and off for most of my pregnancy with the boys. So not only was working out not an option while I was pregnant but simply walking around wasn't either. But I was determined to eat what the babies needed and not much more... I did boost energy drinks to get the calcium, vitamins, and extra protein and I tried to eat a lot of fruits and veggies. Surprisingly I despised meat while I was pregnant but forced in chicken on my salads and I loved eggs... I also lived on cheese sticks and almonds. I only gained 30 lbs BUT my belly was GINORMOUS!!!!
Then I had the boys by c-section in July of 07, so that meant no more exercise for another 6 weeks!!!! Immediately after delivery I started cleaning up my nutrition - my boys were preemies so I was still going back and forth to the hospital everyday to see them, feed them, bathe them and bond with them, plus my older daughter was home, and missing us - so we were spread very thin...
There was barely enough time to eat, never mind cook and plan out food, but I knew I needed to get focused. So I ordered nutri - system to get me started. It's mostly pre packaged and you can just heat stuff up. It's on the medium protein, low glycemic carbs idea. It's higher processed and sodium than I would have liked, but it was more balanced than I would have had time to do, and price wise it was affordable and convenient. I would only recommend it if you had absolutely no choice, as whole natural foods ARE MUCH BETTER. But again sometimes you need to improvise instead of miss the boat completely... I lost 12 pound in 3 weeks so it sent me in the right direction. Once the boys came home I honestly kind of floundered around on no particular food plan and kind of kept putting it off until I could go to the gym.
Once that 6 week mark came I was back in the gym (only 3 days a week - lifting)and even that was sporadic so I was supplementing with the FIRM videos at home when I couldn't get there and starting doing the basic 40% protein - 40% carbs 20% fat style nutrition. Very balanced and average calories with dairy, fruit, and some processed foods, but I started slowly dropping. I didn't have a goal weight I just wanted to get back into routine and shape.
After the holidays I decided I was ready to push and get back on stage. 12 weeks out I started on my pre- contest plan and weighed 130. Diet was 7 meals a day - 20 - 25 grams of protein in each meal, starchy carbs in the first three meals and post workout, then fibrous carbs in the rest.
Weights five days a week
Cardio 4 mornings for a half hour
About 6 weeks out I went to add in some double cardio sessions and starches in only the AM meal and post workout meal
Supplements:
Multi- VIT
Glutamine
Vitamin B - complex
Vitamin C
Hot rox
And for my first show on April 14th
I weighed in at 118
This was something I wrote for a message board after I competed when someone asked me HOW I COULD DO IT with 8 month old twins and a 6 year old...
I TRULY believe my patience and positive perspective comes from my attitude with training and competing... Plus the constant healthy fuel and energy I get from working out gives me the energy I need to make it through our crazy day! We said when we decided to have another baby (which ended up being two more), we were gonna keep family and fitness our focus no matter what! And honestly after being home and being MOMMY all day - I so look forward to the gym time where no ones calling my name, I don't have to clean cheerios, and I can't hear Barney in the background - lol - plus I get to spend alone time with my hubby!
This is a typical day training and home life schedule - Haha... when I type it out it seems worse - lol
I wake up at 4:45 am AM cardio, tanning,
Dad leaves for work at 6:15 ish.
6:30 - Boys are fed, changed, and up in the playpen
6:30 -7:30 Bianca wakes up and starts getting ready for school (shower, chores, breakfast)
Bianca’s brought to school at 7:45
8:00 – 9:00 - Come home playtime with boys
9:00 – feed & change boys
9:30 – 11:30 naptime for boys – clean house, make phone calls, check emails, cook food etc.
11:30 boys wake up – get them ready for the day
12:00-12:30 – feed & change the boys
12:30 – 1:30 – play time
2:00 – pick up Bianca from school
2:00 – 4:00 - Naptime for the boys… Mom & Bianca do Homework, Snack time, more chores, start getting ready for Gymnastics
4:30 – feed & change boys (Dad’s usually home right around 5)
5:00 – Bring Bianca to gymnastics (she goes every week day from 5-8,except Thurs - she's on a USA gymnastics team
5:30- 6:45 – Mom & Dad Workout together at the gym (boys go into gym playcare)
7:00 – dinner and start bedtime routine
8:00pm – One of us feeds & put boys to bed, while the other picks up Bianca from gymnastics and starts dinner for her…we spend alone time with her while she eats dinner and talks for a bit then bedtime for her at 8:45 ish
9:00-10:00 – we relax, unwind, check emails, clean-up, shower and usually try to be in bed by 10:00, 10:30 (the boys usually wake up once, maybe twice in the middle of the night, usually feed them around 2:30am)
This is our schedule mainly Monday through Friday, now of course we adjust a little for doctor’s appointment, must do errands, work meetings, PTO meetings, school events etc. In between all that I eat 6 meals and drink a gallon of water!
But we pretty much don't waiver from that schedule... it doesn't always work but most of the time it does... we just look at it as if you want something bad enough you find a way to do it all... we want a family and we love bodybuilding/fitness/figure so we feel lucky enough to be able to experience the best of both worlds!!! Whenever we start getting stressed I always say that famous saying "WE ARE TOO BLESSED TO BE STRESSED!!" <<<<<<< haha I wrote this in 07!! lol
So to all the mommies out there it CAN BE DONE... nothing ruins your body! You are in CONTROL! Motherhood is a blessing that many cannot even grasp until they experience it!
So Happy Mother's Day to ALL THE FABULOUS MOMMIES OUT THERE!!! And a Special HAPPY MOTHER"S day to the mommies who make an effort to take care of themselves too, it does take effort...we're so busy taking care of our families, it's so easy to forget about us!
Some pics of my journey...
Helllllloooo BELLY
♥ Being a mother has made my life COMPLETE♥
This was in October (the twins were 3 months old) me and my Mini ME were going to the Circus. Now remember... this was only 3 days a week back in the gym, focus is ON NUTRITION... the thing we can control that doesn't necessarily take time, just self control and planning.
This is where I started 12 weeks out
This was 8 weeks later
And this was a DAY before my show... which I will also mention I got the stomach bug and threw up for 18 hours straight a day and a half before stepping on stage
ANDDDDDDDDDDDDDDD the result My first OVERALL FIGURE WINNNN BLNPA PRO CARD and my twins were 8 months old!!!
Would I love a body of an 18 year old with perfect skin? OF COURSE, who wouldn't? But one it's not realistic forever, and two I will take my stretch marks ALL DAY LONG for what I got for them thank you...
I will have my cake (my family) and EAT IT TOO (my two piece) lol
And all of these pics were 8 months POST TWINS :) I am proud of my "ruined" body!!
I hope EVERY mom out there got to enjoy some part of their day, how they wanted to.
♥Motherhood brings as much joy as ever,but it still brings boredom, exhaustion, and sorrow too. Nothing else ever will make you as happy or as sad, as proud or as tired, for nothing is quite as hard as helping a person develop his own individuality, especially while you struggle to keep your own.♥ Of all our rights as women, being a mother is indeed the greatest.
Now something that was recently said by a famous fitness expert about pregnancy was brought to my attention. And it not only made me lose a lot of respect for this person, but inspired me to finally get around to my blog about getting in shape after baby. This IS, I have to say one of the NUMBER ONE questions I get from women. Is it possible, will my body ever be the same?
Jillian Michaels said she plans to adopt because she can't handle what pregnancy will do to her body, she went on to say it RUINS the body. Not only will I say this is a horrible statement for a women who is considered a role model in health to say, but it also to me shows she still carries strong body image issues from her youth of being heavy. While I will be the very first to ADMIT that pregnancy will indeed CHANGE your body... RUIN it? NO. You are growing a human being inside of you, and if your only concern is what your stomach will look like after, than yes you indeed should not have children. This mentality though as a role model is very dangerous because again are we promoting that women's bodies after babies are ruined? Are we saying that any over a certain size is ruined? As much as I PROMOTE healthy living, fitness, and bodybuilding. I also PROMOTE realistic goals, and REALISTICALLY, NOTHING is ruined! Anything can be worked with. You have to work at it, and adjust your mentality and confidence accordingly.
Put me next to an 18 year old with perfectly taught skin, not a mark, blemish or discoloration, and do I feel ruined? NO! I am PROUD of what I have, I work hard for what I have. Although stretch marks annoy me because they're not something I can really control, I would never trade my "ruined" body for motherhood! So for every fabulous Mommy out there who takes pride in her body, and takes pride in the fact that it not only can don a two piece with the best of em, but can grow and feed a baby!! This blog is for you!! So how did I do it? How did or do I recommend getting into shape after baby?
Number one... focus... a new baby is one of the biggest most rewarding challenges of your life. And the number one way to succeed at both being a happy mommy and a fit mommy is SCHEDULE and ROUTINE. It's best for you, best for baby, and best for your body. It does not come easy. It takes some time to get into it, so give yourself some time. But getting routine with eating for you, feeding for baby, sleeping for you, sleeping for baby, playtime routine, story time routine, the more routine, the better the planning, the easier your life will be.
Number one NATURAL CALORIE BURNER... BREAST FEEDING. Not only can it be one of the most beautiful experiences between you and baby, many added nutritional benefits, cheaper than formula, but it's just an added bonus that it burns TONS of calories, and helps your uterus to contract faster helping you get back to pre pregnancy size sooner. Now I am pro breastfeeding BUT ONLY if it works for both mommy, baby, and family. It is a PERSONAL choice and sometimes it's not the best depending on the situation and circumstances.
Next your nutrition should be of utmost concern. Not only getting balanced meals, but eating often throughout the day. Plenty of water, and calcium. The best rule of thumb without even going to much into nutrition is KEEP IT NATURAL... the less processed the better.
And finally exercise. I say finally because having a newborn at home this may be the last thing on your mind. You can start with simply shooting for 3 hour long stroller walks a week. Once you've conquered healthy eating and the 3 hour cardio sessions for 2 weeks, move on... next would be some type of resistance training. It doesn't have to even be the gym yet... start with a basic body weighted routine you can do at home 3 times a week for about 30 minutes. Pushups, lunges, dips, squats, crunches, plank (10 - 12 reps each) repeat 3 times. Once you conquer this for two weeks in addition to the food, in addition to the 3 walks, add on some higher intensity plyo type exercises (jump squats, jump lunges, burpees, mountain climbers).
So you did the nutrition for two weeks, added the cardio for two, added the body weight exercise for two, and then added the plyos. 8 weeks in you should be making progress, feeling good, on somewhat of a routine, and ready to rock to the next level. This can mean joining a gym, and going from there, OR making a educated researched purchase of something resistance based you both CAN and WILL do at home consistently. Did you hear that? CAN AND WILL. Do not purchase something and "hope" you will do it. Determine HOW BADLY you want to first.
When I first wanted to start adding in resistance, the gym with my schedule and the kids being so little was out of the question. So I did THE FIRM videos and made some progress with them. CONSISTENCY is the key. I'm not saying these videos are the holy grail, but they are a good start and definitely better than NOTHING.
This was my journey...
I'll start by saying I was on bed rest and hospitalized on and off for most of my pregnancy with the boys. So not only was working out not an option while I was pregnant but simply walking around wasn't either. But I was determined to eat what the babies needed and not much more... I did boost energy drinks to get the calcium, vitamins, and extra protein and I tried to eat a lot of fruits and veggies. Surprisingly I despised meat while I was pregnant but forced in chicken on my salads and I loved eggs... I also lived on cheese sticks and almonds. I only gained 30 lbs BUT my belly was GINORMOUS!!!!
Then I had the boys by c-section in July of 07, so that meant no more exercise for another 6 weeks!!!! Immediately after delivery I started cleaning up my nutrition - my boys were preemies so I was still going back and forth to the hospital everyday to see them, feed them, bathe them and bond with them, plus my older daughter was home, and missing us - so we were spread very thin...
There was barely enough time to eat, never mind cook and plan out food, but I knew I needed to get focused. So I ordered nutri - system to get me started. It's mostly pre packaged and you can just heat stuff up. It's on the medium protein, low glycemic carbs idea. It's higher processed and sodium than I would have liked, but it was more balanced than I would have had time to do, and price wise it was affordable and convenient. I would only recommend it if you had absolutely no choice, as whole natural foods ARE MUCH BETTER. But again sometimes you need to improvise instead of miss the boat completely... I lost 12 pound in 3 weeks so it sent me in the right direction. Once the boys came home I honestly kind of floundered around on no particular food plan and kind of kept putting it off until I could go to the gym.
Once that 6 week mark came I was back in the gym (only 3 days a week - lifting)and even that was sporadic so I was supplementing with the FIRM videos at home when I couldn't get there and starting doing the basic 40% protein - 40% carbs 20% fat style nutrition. Very balanced and average calories with dairy, fruit, and some processed foods, but I started slowly dropping. I didn't have a goal weight I just wanted to get back into routine and shape.
After the holidays I decided I was ready to push and get back on stage. 12 weeks out I started on my pre- contest plan and weighed 130. Diet was 7 meals a day - 20 - 25 grams of protein in each meal, starchy carbs in the first three meals and post workout, then fibrous carbs in the rest.
Weights five days a week
Cardio 4 mornings for a half hour
About 6 weeks out I went to add in some double cardio sessions and starches in only the AM meal and post workout meal
Supplements:
Multi- VIT
Glutamine
Vitamin B - complex
Vitamin C
Hot rox
And for my first show on April 14th
I weighed in at 118
This was something I wrote for a message board after I competed when someone asked me HOW I COULD DO IT with 8 month old twins and a 6 year old...
I TRULY believe my patience and positive perspective comes from my attitude with training and competing... Plus the constant healthy fuel and energy I get from working out gives me the energy I need to make it through our crazy day! We said when we decided to have another baby (which ended up being two more), we were gonna keep family and fitness our focus no matter what! And honestly after being home and being MOMMY all day - I so look forward to the gym time where no ones calling my name, I don't have to clean cheerios, and I can't hear Barney in the background - lol - plus I get to spend alone time with my hubby!
This is a typical day training and home life schedule - Haha... when I type it out it seems worse - lol
I wake up at 4:45 am AM cardio, tanning,
Dad leaves for work at 6:15 ish.
6:30 - Boys are fed, changed, and up in the playpen
6:30 -7:30 Bianca wakes up and starts getting ready for school (shower, chores, breakfast)
Bianca’s brought to school at 7:45
8:00 – 9:00 - Come home playtime with boys
9:00 – feed & change boys
9:30 – 11:30 naptime for boys – clean house, make phone calls, check emails, cook food etc.
11:30 boys wake up – get them ready for the day
12:00-12:30 – feed & change the boys
12:30 – 1:30 – play time
2:00 – pick up Bianca from school
2:00 – 4:00 - Naptime for the boys… Mom & Bianca do Homework, Snack time, more chores, start getting ready for Gymnastics
4:30 – feed & change boys (Dad’s usually home right around 5)
5:00 – Bring Bianca to gymnastics (she goes every week day from 5-8,except Thurs - she's on a USA gymnastics team
5:30- 6:45 – Mom & Dad Workout together at the gym (boys go into gym playcare)
7:00 – dinner and start bedtime routine
8:00pm – One of us feeds & put boys to bed, while the other picks up Bianca from gymnastics and starts dinner for her…we spend alone time with her while she eats dinner and talks for a bit then bedtime for her at 8:45 ish
9:00-10:00 – we relax, unwind, check emails, clean-up, shower and usually try to be in bed by 10:00, 10:30 (the boys usually wake up once, maybe twice in the middle of the night, usually feed them around 2:30am)
This is our schedule mainly Monday through Friday, now of course we adjust a little for doctor’s appointment, must do errands, work meetings, PTO meetings, school events etc. In between all that I eat 6 meals and drink a gallon of water!
But we pretty much don't waiver from that schedule... it doesn't always work but most of the time it does... we just look at it as if you want something bad enough you find a way to do it all... we want a family and we love bodybuilding/fitness/figure so we feel lucky enough to be able to experience the best of both worlds!!! Whenever we start getting stressed I always say that famous saying "WE ARE TOO BLESSED TO BE STRESSED!!" <<<<<<< haha I wrote this in 07!! lol
So to all the mommies out there it CAN BE DONE... nothing ruins your body! You are in CONTROL! Motherhood is a blessing that many cannot even grasp until they experience it!
So Happy Mother's Day to ALL THE FABULOUS MOMMIES OUT THERE!!! And a Special HAPPY MOTHER"S day to the mommies who make an effort to take care of themselves too, it does take effort...we're so busy taking care of our families, it's so easy to forget about us!
Some pics of my journey...
Helllllloooo BELLY
♥ Being a mother has made my life COMPLETE♥
This was in October (the twins were 3 months old) me and my Mini ME were going to the Circus. Now remember... this was only 3 days a week back in the gym, focus is ON NUTRITION... the thing we can control that doesn't necessarily take time, just self control and planning.
This is where I started 12 weeks out
This was 8 weeks later
And this was a DAY before my show... which I will also mention I got the stomach bug and threw up for 18 hours straight a day and a half before stepping on stage
ANDDDDDDDDDDDDDDD the result My first OVERALL FIGURE WINNNN BLNPA PRO CARD and my twins were 8 months old!!!
Would I love a body of an 18 year old with perfect skin? OF COURSE, who wouldn't? But one it's not realistic forever, and two I will take my stretch marks ALL DAY LONG for what I got for them thank you...
I will have my cake (my family) and EAT IT TOO (my two piece) lol
And all of these pics were 8 months POST TWINS :) I am proud of my "ruined" body!!
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