Getting ready for training

Tomorrow is the big day, day 1 of my training for the 12k. I have done the bloomsday run which is a 12k a few times, but with the mass amount of people it was nearly impossible to run it. This run I actually plan on running as much as I can. Since I have never been that good at running thanks to my knee I have decided to take the training easy and not over due it.  Tomorrow I plan on doing a combination of walking, jogging, and running for 3 miles on the treadmill.  Since it's only day I don't want to over push myself, but to help motivate me I have purchased a garmin sport watch which tells me my heart rate, distance, and a lot more. So with a combination of my new watch and my bodymedia I hope to know exactly what my body is doing during training.

12k Training

Because my wedding is arriving fast than I thought, less than 9 months away, it's time to get back on the diet train and lose those final pounds.  I want to lose 10-15 lbs before September 1st. To help me reach my goal I have signed up for a 12k and signed my fiancee up as well as a Christmas gift :) This will be his first 12k so I want to ensure that we are training together. This is the first time I have done a 12k with a newbie so I want to make sure that we do this together so that he will want to do more of them.  I've done some research online and found that this training program fits us so let's hope it works. 


Training Program
Monday - 3 miles walking/jogging/running (after a few weeks, 2 miles running/jogging, 1 mile walking/jogging)

Tuesday – REST DAY

Wednesday – 4 miles walking/jogging/running (after a few weeks, 3 miles running/jogging, 1 mile walking/jogging)

Thursday – Yoga or light activity (taking the dog for long walk)

Friday – REST DAY

Saturday – 5 Mile Run (maintain a comfortable, conversational pace)

Sunday – REST DAY

My New Exercise Machine....

The last month I have put fitness to the side and have gained 2 pounds somehow...this does not make me happy.  I eat healthy and watch my calories so I don't understand why this is happening except the only thing that has changed is my workout schedule. So I've decided to utilize the Christmas gift that I got my fiancee, which happens to be an adorable black lab puppy.  My new motivation is to take this dog for a while daily with my fiancee, this gets up both out their exercising and it's great for the dog....it's a win win. 

Finding Time

Do you go through life thinking that it's going by way too fast?  I do! I also find it hard to get everything done in a day.  It's as if the days have starting going by faster then I like.  I speak of this because I am having a hard time finding time for fitness.  I know I am full of excuses, but life has been so crazy the last couple of months that I hardly have time to breath. Because I spend most of the day at a desk in a chair, I've decided my fitness will need to be done while at work....but I will still do the treadmill when I have time.  I've done some googling and came across chair exercises, they actually seem like a workout I could do and not look too ridiculous (although I am not worried about that as I make a fool out of myself very often).

Vitamins

I take a multi-vitamin daily and some say that isn't enough. Honestly living in the Seattle area I could see where they are coming from because we don't get that much sun, but I think it also depends on your body.  Some people never get sick and don't take any vitamins others like myself take vitamins, eat healthy, exercise, and still get sick.  I went to a massage therapist yesterday to help with my back pain and while I was there she also said she would massage my sinuses which helps flow the mucus. She also said what helps her kick the bug is something called Emergen-c, it's an organic vitamin booster.  So today I purchased Emergen-C and hope that it helps me feel better.  I must say it didn't taste nasty at all and if it helps me defeat this cold faster I will let you know.  I am always interested in ways to kick the cold or flu that doesn't include cold medicine as I don't like the way it makes me feel.  Organic is better in my book!

Being Happy

I came across this article today and found it very interesting.  Is it really possible to just smile and then you all of a sudden feel happier?  This article talk about how you can get happier is just 28 days....

Get Happier in 28 Days
The consequences of unhappy, negative emotions can invade your professional and personal relationships, and erode your self-esteem. Learn to neutralize negativity by focusing on what makes you happy.         

Week 1: Keep a Daily Diary
Can you easily identify the daily activities, interactions and occurrences that make you happiest? Keeping a daily diary will help you identify the situations and people that make you happiest. Take note of these occurrences, which can be as small as listening to music while working, talking to a good friend, or spending time with your family - and slowly begin to increase the frequency of those tasks which make you happiest.

This step is about self-awareness and thinking critically about your daily reactions and emotions. Only by understanding why we feel the way we do can we expect to make lasting meaningful change.

Week 2: Fake It Till You Make It
This week, you are going to put a smile on your face even if you're feeling blue, grumpy or burdened. A response called facial feedback indicates that when you smile, you send a signal to your brain that says, "I am happy." Additionally, if you're smiling, you're likely to seem more approachable and happy to others - and people are more likely to smile back. We experience positive emotions more frequently than negative ones, but negative emotions are unfortunately stronger.

It's important to remember that you aren't attempting to eliminate all your negative emotions - such a task would overwhelm anyone. Instead, try to increase the instances of positive emotions (remember your daily dairy!).

Week 3: Create a Diversion
When you find yourself drowning in a sea of negative thoughts - "I'm overweight," "I'm unlikeable," "Why am I even at this party?" - you need to find a strategy to stop ruminating. This applies to social situations and when you are spending time alone. It may seem like an overwhelming task to divert your attention from issues swirling in your own mind - but all you need are 1 or 2 escape mechanisms.

If alone, put on your favorite song and sing along or go for a long walk. When in a social setting, try to concentrate on what others are saying in the conversation rather than what's going on in your own mind.

Week 4: Random Acts of Kindness
During the fourth week of your happiness action plan, you are going to commit 1 random act of kindness a day. By feeding a stranger's parking meter, sending someone a thank you note, or paying someone a compliment, you give yourself a burst of positive emotion. By practicing small acts of kindness, you will perceive yourself and others more positively. You'll also appreciate your good fortune in comparison. Give yourself a self-worth, self-esteem boost by helping others.

Original Article from: http://www.doctoroz.com/videos/get-happier-28-days

Sick...

I have found it hard to exercise when I am sick.  I currently have a cold and just can't motivate myself to get on that treadmill.  Does anyone know of a good exercise to do when you are sick?  It doesn't help that I don't have an appetite for anything, but I have been drinking water like crazy and taking my vitamin.  Hope this nasty cold passes soon so I can get back on track.

Support Me!

Join me in my efforts to support American Heart Association!


Imagine the impact if we reduce death and disability from cardiovascular diseases and stroke by 20% by 2020! I’m joining the American Heart Association's Heart Walk to promote physical activity to build healthier lives, free of cardiovascular diseases and stroke. Please support me in helping to reach this lifesaving goal by giving a donation today!


Thanks in advance for your support.

To Donate: http://heartwalk.kintera.org/faf/donorReg/donorPledge.asp?ievent=446087&lis=0&kntae446087=B7C1B966D88A4163863EB77CDA6F07B1

Fall is Here

Wow, I can't believe it's Fall already.  The weather is just starting to change and I have many cravings for comfort food.  The hard part is that comfort food isn't normally healthy.  I've decided to go through my recipes and convert my non-healthy favorite Fall foods into healthy Fall foods. If any of them turn out I will post them on my cooking blog: http://cookinitmyway.blogspot.com/.
So besides yummy fatty foods in Fall it's also the time of year where it gets cold and wet and because of this it's hard to exercise outside.  Try to remember that you only need 30 minutes a day of exercise to stay healthy, so buy a workout video or walk on your treadmill that is collecting dust.  This time of year is when people gain the most weight, the only way to fight the fatty foods from taking over is portion control, substitutions, and exercise.  Good Luck!

Engagement Photo's

I thought I would share a few engagement photo's of myself and my fiance.  We have each lost over 30 lbs and were rather excited when we got our pictures back.  We both have about 10 pounds until we reach our goals.

Back On Track

Starting today I am back on track with my weight loss to lose my final 10 pounds.  The last month I stopped worrying about weight loss and just ate healthy enough so that I didn't gain weight.  But today I am back on the wagon; which means sticking to my 1200-1400 calorie diet and exercising on an almost daily basis.  My workout routine will be a combination of Jillian's 30 Day Shred, Yoga, Running/Jogging on the treadmill, and riding my exercise bike.  Because I get bored easily with working out I need a good combination.  My goal is lose 1 pound a week, with this I hope to reach my goal by my birthday (December 19).

Yoga Retreat...Well Needed

I just returned from a fabulous weekend full of yoga, meditation, relaxation, vegetarian food, and great people.  I was amazed by how wonderful it felt to do yoga again, the atmosphere made my stress vanish.  I had taken a few months break from yoga, but after this retreat I plan on getting back on it and doing it weekly.  I find that yoga helps release my stress and allows me to find my center again. 

1 Year From Today

One year from today I am marrying the love of my life.  A man who can put up with my shit and love me for being me.  I am so lucky to have such an amazing man in my life and am so happy that a year from today I can call him my Husband.

This means I have 11 months to lose 10 pounds...I think I can do it! :)

Yoga Retreat

Friday I will be off to my first yoga retreat and I am kind of nervous.  I haven't practiced yoga in a few months and worry that I won't be able to keep up with everyone.  I hope they are ready for a newbie as I am not ready to be practicing with the pros.  I hope that from this three day retreat I will take back control over my body.  The Yoga Retreat is through the Yoga Studio that I attend in Puyallup, the owner is wonderful and puts on this retreat yearly.  We will be staying at the Harmony Hill Retreat Center on the Hood Canal. http://www.harmonyhill.org/  My day will be full of yoga, vegetarian food, meditation, and time for myself which include hikes, reading, massages, or anything else that I want to do that's relaxing.  I am so excited for this besides it helping with my stress because my best friend will be there with me too!

I have allowed stress to take over and I am sick of it.  Starting today I am getting back on track and am running my heart out on the treadmill right after work.  I then have to do homework and cook dinner, but I am going to make sure that fitness continues in my routine!

Stress Sucks

The last few weeks I have allowed stress to take over my body and I am about sick of it!  I have tried exercising, drinking (in moderation of course), and even not think about it, but it continues to take over.  Aaahhhh  I am going to a yoga retreat on Friday and hope that it helps with my stress because I am having a hard time staying awake during the day due to my lack of sleep at night.  It's gotten so bad that my back has a ton of tight knots that make my back hurt so bad that I can hardly move....I need this stress to be gone!

Gaining Weight Article

I came across this article today and found it rather educational.  This article talks about the 5 surprising reasons you're gaining weight and they make complete sense.  For those of you who are like me and think you have things figured it out when it comes to weight loss, then read this article because I was surprised!

Five Surprising Reasons You're Gaining Weight

Extra calories may not be the only cause of weight gain.
By Kathleen M. Zelman, MPH, RD, LD
WebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD

It's no mystery that a diet full of fried foods, giant portions, decadent desserts, alcohol, and sugary soft drinks will lead to weight gain. And there's little question why the pounds pile up when you take in more calories than you burn in physical activity. But how do you explain weight gain when your lifestyle includes regular exercise and a healthy diet that is controlled in calories? Gaining weight is absolutely maddening, especially when you really don't understand why the needle on the scale keeps going up.

Several things should be considered if you are gaining weight while watching calories and being physically active. More than likely, it's a variety of things working together that have resulted in the weight gain.

"Weight gain is so complicated; there are so many factors that can impact your weight. It is more likely a combination of things more than just one factor," explains Michelle May, MD, author of Am I Hungry? What to Do When Diets Don't Work.

Here are five factors that can cause the scale to creep up when you least expect it.

(Need to lose a few pounds? Maybe even 50 lbs? You’re not alone. Join the discussions in our Diet Club message boards.)

1. You Might Be Gaining Weight Because of Lack of Sleep

The body functions best when well rested. "When you don't get enough sleep, your body experiences physiological stress and, biochemically, you store fat more efficiently," says May.

When you're tired, you also don't handle stress as well, so you may reach for food as a coping mechanism. Further, you may be taking in extra calories from late-night snacking. Some people think eating might help them get back to sleep, but all it really does is add more calories to their daily total.

Symptoms that you may not be getting enough rest include fatigue, low energy levels, nodding off easily, and feeling irritable.

Strive to get eight hours of sleep each night.

"Add about 15 minutes to your bedtime and see how you feel," suggests May. "Continue to experiment with additional 15-minute increments until you find the ... amount of sleep that is right for you."

When you develop good sleeping rituals and get regular exercise, you sleep better, she adds.

2. You May Be Gaining Weight Because of Stress

We live in a society that demands we do more, be more, and achieve more. Stress moves us forward and helps cope with life's demands, but it also affects our mood and emotions.

"Stress response, whether it is 'fight-or-flight,' juggling too many responsibilities, or coping with financial pressures, triggers a biochemical process where our bodies go into survival mode," explains May. "Our bodies store fuel, slow down metabolism, and dump out chemicals [cortisol, leptin, and other hormones] which are more likely to cause ... obesity in the abdominal region."

Many people reach for food to help ease the stress. But, of course, this doesn't work in the long run.

"Food is a temporary fix because it does not deal with the real stressors that must be addressed in order to reduce the trigger for eating and fix the problem," says May.

Susan Bowerman, MS, RD, assistant director of the UCLA Center for Human Nutrition, says stress eaters tend to prefer high-carbohydrate foods because these foods trigger an increase in the brain chemical serotonin, which has a calming effect. "It is almost like self-medicating," she says. "Many people binge on starchy foods to make themselves feel better."

Both May and Bowerman recommend relaxation techniques as well as exercise, which also burns calories and provides other health benefits.

3. You May Be Gaining Weight Because of Medications
Some prescription drugs used to treat depression, mood disorders, seizures, migraines, blood pressure, and diabetes can cause weight gain, from a modest amount to as much as 10 pounds per month. Some steroids, hormone replacement therapy, and even oral contraceptives may also cause gradual weight creep. Your medicine cabinet might be the cause of your weight gain if you've gained 5 or more pounds in a month without a change in your lifestyle.
"Every drug works a little differently to cause weight gain, from increasing appetite, altering the way fat is stored, to how insulin levels change," says May. "And not all drugs have the same side effects on all people."

In the case of antidepressants, weight gain may not even be related to the action of the drug -- feeling better can also result in a heartier appetite. Some drugs can cause fluid retention that shows up on the scale as weight gain, but is not fat, and is usually easily corrected.
Experts say that some of the most common types of medications that may cause weight gain are:
Steroids
Antidepressants
Antipsychotics
Antiseizure medications
Diabetes medications
High blood pressure medications
Heartburn medications

But it's important to remember that a few extra pounds may be well worth the trade-off of what a particular medication does for your overall health, experts say. Further, even if your medications are the cause of your weight gain, you still need to be mindful of eating a healthy diet and getting regular exercise.

"Rarely is the problem solved with a change in meds," says May. "These things can contribute, but rarely are the sole cause of the weight gain."

If you suspect your medication is causing weight gain, talk to your health care provider to see about changing your prescription. But whatever you do, don't go off your medication without seeking medical advice.

"There could be very serious consequences if you stop taking your medication without consulting your physician," says May.

4. You May Be Gaining Weight Because of a Medical Condition

The most common medical condition that causes weight gain is hypothyroidism. A deficiency of thyroid hormone can decrease metabolism, causing appetite loss and weight gain.

"If you are feeling fatigued, lethargic, swelling, hoarse voice, intolerance to cold, sleeping too much, or headaches, you should see your doctor for an easy test to determine if you have hypothyroidism," says May.

Much rarer is a condition known as Cushing's syndrome -- a disorder caused by an excess of the hormone cortisol -- that can also result in weight gain.

5. You May Be Gaining Weight Because of Menopause

Women reach menopause at a range of ages, but most are in midlife and are often less physically active than when they were younger. Along with aging comes a natural slowing of metabolism. At the same time, hormonal changes can trigger hunger, depression, and poor sleep.

"It is multifactoral. When women go through menopause, they lose estrogen, causing their shapes to change -- usually a loss of hip and thigh weight. And they start to gain more in the middle," says Bowerman. She explains that estrogen favors fat deposition in the lower body, and when you lose this hormone, fat is more likely to be deposited in the midsection (much like men). This spare tire around the middle has been not so affectionately called the "menopot."

The key to avoiding this extra belly fat is to maintain and increase the amount of lean body mass, which will, in turn, increase your metabolism or calorie burn rate.

"Women need to understand how critically important weight lifting and strength training is to their health," says Bowerman. And don't worry, doing strength training won't make women muscle-bound, experts say.

Exercise also helps offset bone loss that can come with menopause. A combination of exercise and a healthy, calorie-controlled diet rich in calcium and vitamin D is the answer to thwarting menopausal weight gain.

Original article cane be found at: http://www.webmd.com/diet/guide/5-surprising-reasons-you-are-gaining-weight

Bring it

I have only taken off two days in the last two weeks when it comes to working out and it feels great.  I am so happy to have found my motivation again I just wish the scale would start cooperating with me.  I know inches are coming off, but the pounds aren't!  I am still 10 pounds away from my goal as I have been stuck at the same weight for over a month...hopefully my body starts playing nice because I just want to reach my goal!

Sneak Peak of our Engagement Photos :)

Day 6 of Jillian Yelling at me...

Today is day 6 of 30 day shred and I am finally not overly sore. Since starting 30 day shred my entire body has been sore, but I think it's finally over the sore stage...YAY!!  Today I plan on doing level 1 along with 30 minutes of cardio on the treadmill.  I am happy to say that after 5 days of 30 Day Shred I have lost 1/2 inch off my hips and 1/4 inch off my thighs.  With these results I can't help but want to continue for the entire 30 days. 

Engagement Photo's

I can't believe today is finally here, it was only 5 months ago when the love of my life asked me to marry him.  I feel so fortunate to have him in my life and am so excited for our photo shoot.  My goal was to be at my final weight for our photo's but I have fallen short, but that's okay I am happy with my progress and look forward to showing it off with our photos. My fiancee and I have lost a combined total of 84 lbs which is amazing since we both started our weight loss journey January 3, 2011.  I am so proud of both of us!

Calorie-Torching Workouts

I came across this article in an email that I received and I thought it provided some great information for people who aren't sure how they should be working out.  
Extreme Fitness: Calorie-Torching Workouts
Don't plan on reading a magazine while you do these workouts. You're entering a no-slacking zone.
By Annabelle Robertson
WebMD Feature
Reviewed by Laura J. Martin, MD

Looking to blast calories? Get ready -- it's going to be intense.

"It’s got to be high intensity, whatever the workout is, if you’re going to torch calories -- not just burn them,” says Bret Emery,a behavioral psychologist and weight loss specialist based in Weston, Fla. “Heartrate is key. That’s the speedometer of the body. If we speed the body up, it will burn more calories, just as a car will burn more fuel if it speeds up.”

so they stay challenging. This will help keep your heart rate up, and force your body to burn more calories, Weston says.

The following workouts will zap calories, butthey’ll also push your body way past your comfort zone. So check with your doctor before taking on the challenge. Don't just tell your doctor you want to work out -- let him or her know exactly what you're planning to do. That way,your doctor can make sure you're ready.

If you're not active now, remember that it is better to ease into exercise in order to help prevent injury. Even though you may want to go all-out immediately, it's wiser not to.

Interval Workout
Interval training is all about challenge and recovery -- over and over -- fora cardio blast.
You can do intervals many different ways -- running,on any sort of cardio equipment, or in a pool.

This particular workout -- which comes from Michael Banks, certified personal trainer and owner of Body by Banks Corporation in Salt Lake City -- uses a treadmill. If you're already fit, you can add dumbbells for an extra challenge.

1. Warm Up: On the treadmill, with the incline set at a challenging angle, power walk at a speed of 3-3.5 for 7minutes. Keep your elbows up above your heart. Stop, get off the treadmill, and stretch.

2. Sprint: Drop the incline to 0, increase the treadmill speed, and sprint hard for30 seconds. Aim for 90% of your maximum heart rate. To recover, bring your speed down to 3.0 and walk for one minute.

3. Squats: Get off the treadmill and squat, with your bottom out to the rear and your legs slightly apart. Then jump from the squatting position into the air, landing in the same squat position as before. Do this for one set of 15 or 20, working your quadriceps. If you’realready in good shape, hold dumbbells by your sides.

4. Overhead Presses: Do 15 or 20 overhead presses with the weights, pushing them straight up and directly over your shoulders.

5. Sprint: Get back on the treadmill and sprint for 30 seconds (no incline). The goal is to be at 80% of your maximum heart rate. To recover, decrease your speed to 3.0 and walk for one minute.

6. Tricep Extensions: Using dumbbells, do one set of 15 or 20 overhead tricep extensions. Your elbows should point toward the ceiling, with the weights behind your head. Lift the weights directly above your head and back down again.

7. Push ups. Do one set of 15 push-ups,with your elbows at a 90-degree angle from the body. Modification: Do the push-ups with your knees on the ground, but do 25 instead of 15.

8. Sprint: Back to the treadmill.Sprint for 1 minute, aiming for 70% of your maximum heart rate. To recover, jog for 90 seconds.

9. Jumping Jacks. Do one set of 15 or 20jumping jacks. If you're strong enough, add two 10- or 15-pound dumbbells --lift up the weights when you jump out, in an overhead press position, pulling them back down to shoulder height as your legs go back together.

10. Finale: Incline your treadmill to an angle that really challenges you -- but don't hang onto the treadmill's rails. Walk at a 2.0-3.5 speed for 30 seconds, aiming for 60% of your maximum heart rate. To recover, bring the treadmill down to a 1.0 incline and drop your speed to 1.9 or 2.0 for a 1-minute walk. Finish by stretching.

Quick CrossFit Series
CrossFit workouts are about getting maximum effort in minimum time.

The following exercises come from Doug Katona, co-founder and owner of CrossFit Endurance in Newport Beach, Calif.They can be done on their own, all together, or in any combination.
30-90s

1.    Warm up for 10-12 minutes, finishing the warm-up at 75% of your maximum heart rate or at 7.5 on the perceived exertion scale, in which 0 is no effort and 10 is your max.

2.    Choose any type of cardio. Do it at your maximum effort for 30 seconds.

3.    Stop and recover for 2 minutes, or for 90seconds if you're already in good condition. Do not shortchange the rest period.

4.    Do this up to three times.

Body Weight Blast
As fast as you can, do 10 squats, 10push-ups, and 10 full sit-ups. Then do nine reps of each. Then eight, seven,six, and so forth, until you reach one rep of each exercise. Rest as little as possible between sets. Record your time and try to improve each week.

100 Burpees
If you only have a little time, try to do 100burpees. Or, if that's too much, start with 25, then move to 50, then to 75,until you can do 100.

Begin in a squat position with your hands on the floor, in front.
·        Kick back your feet to a push-up position.
·        Return your feet to the squat position.
·        Jump from the squat position into the air,straight above you.
·        Repeat, moving as fast as possible

Rowing or Indoor Cycling
Don't overlook the rowing machine and stationary bikes in your gym. You may be sitting down, but you'll be sweating when you try this workout from Scott Nohejl, coach and program director of The Chatham Area Rowing Association in Savannah, Ga.

1.    Row or bike for a minute.

2.    Sprawl with push-up. Run in place, with your feet just coming off the ground, for a count of five. Lower yourself onto your hands, jump your legs backward to a push-up position. Do one push-up, then bring the legs back, tucking them in. Stand and repeat for 1 minute.

3.    Squats. With hands on top of your head, squat so your knees are at 90 degrees -- make sure they do not go past your toes --and then stand up. Repeat for 1 minute.

4.    Side jumps. With feet together, toes pointed forward, jump from side to side for 1 minute.
5.    Rest for 5 minutes.

6.    Row or bike for 1 minute.

7.    Scissor jumps. With one leg in front and the other in back, jump and "scissor" your legs before landing. Do this for 1 minute.

8.    Sumo jumps. Squat down, then jump, bringing your feet slightly off the ground. Do this for 1 minute.

9.    Jumping jacks. Do these for 1 minute.

Repeat the full set four times, nonstop, fora 16-minute workout. Cool down, and then stretch.

Swimming
The pool isn’t just for cooling off. It’salso a great way to heat up your metabolism-- and burn a maximum number of calories.

Craig Keller, chair of the U.S. Masters Swimming Coaches Committee and head coach of the Asphalt Green Masters Swim Team in New York City, offers several workouts for swimmers, including two that will work well for people with injuries.

If you like distance, begin with two 500-yard(or meter) freestyle swims on intervals of 6.5 minutes. The quicker you finish,the more time you’ll have to rest. Then swim at an easy pace for two minutes.

Follow that with two 400-yard freestyle swims on a 5.5-minute interval, and another easy, two-minute swim. Finish with two300-yard swims on 4.5-minute intervals.
Sprinters may prefer this workout:

1.    Do 20 freestyle lengths (25 yards) with five seconds of rest in between lengths. Recover with a 100-yard swim of your choice, at an easy pace.

2.    Do 16 25-yard swims of your choice with 10seconds of rest, followed by another slow-paced 100-yard swim of your choice.

3.    Next, do 12 25-yard freestyle lengths with 15seconds of rest between each. Recover with a 100-yard swim.

4.    End with 8 25-yard Freestyle lengths, resting for 20 seconds between lengths.
Got a leg or hip injury? Just grab a buoy and do a “pull swim” instead.
This workout consists of three rounds of four200-yard freestyle swims. For the first, put the buoy between your ankles and pull the four 200-yard swims on 3-minute intervals. For the second round,remove the buoy and swim, dragging your legs. Do these 200-yard swims on2.75-minute intervals. For the final round, place the buoy between your legs and pull on 2.5-minute intervals.

If your arms or shoulders are hurting - or you simply want to work your legs - use a kick board and do two sets of four100-yard swims, with 20 seconds of rest between each.

For the first 100 yards, kick hard for the first 25 yards, then go easy for the remaining 75 yards. For the second 100yards, kick hard for 50 and easy for 50. Kick hard for 75 yards, then easy for25 on the third one. And for the last one, go all out. Repeat the set.

More Calorie Burners

There are lots of other great options for burning calories through exercise. Here are some:
·        Playing basketball
·        Running
·        Jumping rope
·        Cross-country skiing
·        Taking an aerobics class
·        Spinning (stationary bike class)
·        Dancing (the faster you dance, the more calories you'll burn)

Exactly how many calories you burn depends on your weight - and how intensely you do the exercise.

Can We Say Sore?

I finally found some motivation and have now done the 30 day shred video 2 days in a row and I plan on continuing for 30 days.  I've decided to mix things up and instead of doing level one for the month I am changing up the levels daily.  I get bored easily so in order to keep my attention I need to mix it up.  Today is day 3 and I plan on doing level 3 for the first time, I am excited and nervous at the same time.  I am sore from head to toe today and I've only done it for two days so I worry that I won't be able to walk after today's workout.  If you are interested in a workout video that only takes up 30 minutes of your time, you need to buy this.  Jillian is an amazing instructor and motivator!

Life

I find it hard to concentrate on eating healthy and exercising when I have a lot going on in life. Currently between school, work, and person issues I have had a hard time finding time to exercise.  I have even found it hard to wake up for work, and I know this feeling will go away with time, but how do you defeat yourself and force yourself to workout?  If you have the answer let me know :)  Yesterday was the first day in about a week that I worked out and it felt like I hadn't worked out in month, I'm not sure if it's because of my lack of sleep or because my mind was going a mile a minute.  It also didn't help that I was doing a Jillian DVD so when we did punching I punched my heart out visualizing a face of someone I wanted to punch.  I don't think I have ever been that into a DVD in my life, so I decided maybe this is what will help me get out of my funk.  Today I am doing 30 Day Shred again, but this time level 2 in hopes that I can continue taking my anger out on exercise instead of on others.  Wish me luck! :)

My inspiration for the day: "People not only gain understanding through reflection, they evaluate and alter their own thinking." - Albert Bandura

Happiness in my Life

Through thick and thin I find it rewarding to have found a man who loves me unconditionally.  I am lucky enough to have some of the same interests with him.  We both own Harley's and love to ride together.  Last weekend we decided it was time for a ride to Leavenworth for lunch we had everything planned and then sh*t hit the fan in our personal life.  Because of the stress in our personal life we weren't sure if we should go to Leavenworth or not, but at the last minute we decided we should.  I am so thankful that we did because it was so relaxing to just ride and get all of those negative stressful thoughts out of my head.  When you ride it's as if everything around you is slowing going by and you can smell everything, some are wonderful smells like flowers and trees and water and sometime you get really nasty smells like skunk and rotten eggs.  The best part about riding it that we ride together and we burn a TON of calories while riding.  If you think riding isn't hard on your body think again...consider the wind hitting you at 70mph or the turns you have to take which require you to use your whole body or the fact that your hands do a lot of work using the break and changing gears. 

Eating Right

When thinking about what you eat on a daily basis, do you consider the foods "healthy".  If you don't eat right then now is the time.  If you are too busy to go to the  grocery store or produce stand because of work and kids, well those are just bad excuses because you can have your produce delivered to your house.  I prefer organic fruits and veggies and although they are a tad more expensive not enough to show any damage on my pocket book.  I would recommend you try a local company that delivers to your home.  I use Terra Organics http://terra-organics.com/, they are reasonably priced and you get to choose your selection or you can have them provide you with the box of the week which allows you to try new fruits and veggies that you may not have tried by looking at them at the store.

Even if you don't have produce delivered make sure you are eating enough fruits and veggies.  I try to fill my plate with lots of veggies or fruits and then a small portion of meat.  If your not a meat eat fill your meat portion with tofu or whatever else you want.  I understand that eating healthy can cost more money then a frozen dinner, but when thinking about isn't your body worth it?

I changed my goal....a little bit

So I decided to change my goal by 2 pounds. lol  I know this might sound crazy, but I want to weight what I weighed when I joined the military back in 2003. In order to meet that goal I need to lose 2 more pounds.  I hope in the next two months to lose my final 10 pounds.... I am so excited to start maintaining, but need to lose my final pounds first. 

Tiger Mountain Hike

Our hike started at the South Tiger Mountain entrance off of highway 18.  We expected it to be crowded since the weather was so nice, but we only saw a few people, which made it nice and peaceful.  Hiking around a lot of people isn't as fun in my opinion.  We took pictures along the way and had a blast, below are a few pictures from our hike. 

Hiking

We finally have nice weather which means it's time to get out the hiking shoes.  I've planned a hike tomorrow with my fiancee and I am very excited.  It's been a month since our last hike and that's way too long.  We are hiking the Tiger Mountain South Trail which is 4 miles round trip; hopefully during those 4 miles I can take some great photos.  I find hiking and photography go great together, I forgot to take my camera on one hike and regretted it.

http://www.wta.org/go-hiking/hikes/tiger-mountain-trail-south

Status

I've been dieting for 217 days and have lost 39 pounds.  I am 8 pounds away from reaching my goal weight and hope to achieve it by 9/30/2011. I haven't noticed a huge difference in my weight until I look back at picture, the below pictures show a 30 pound difference.  When I reach my goal I will post final result pictures.  I wish I would have take an actual before picture to see the difference.  If you are just starting your journey take pictures, although you probably won't like them right know they will help motivate you.

Now

Before

The Worst Drinks For Your Body

Did you know that flavored water is actually bad for you?  I am sure there are some out there that are healthier than others, but think about all of the sugar you are drinking.  Instead maybe you should add some fresh lemon to your water to give it flavor. I found the below information on shape.com and it really opened my eyes.  I know so many people that drink flavored water or diet soda and think that it's okay, but your body doesn't need those artificial flavors or sugar.  I would like for you to eliminate all of the below drinks from your diet for a month and see how your body feels without them. 

1. Juice Drinks,
Labels like "juice drink" and "juice cocktail" are almost always a euphemism for brightly-colored sugar water. For a truly healthy drink, look for 100 percent juice. Nothing else.

2. Whipped Coffee Drinks
When made with 2-percent milk, a large icy cup of Joe can contain up to 800 calories and a third of the maximum recommended intake for artery-clogging saturated fat. And there's a reason why it tastes so sweet: At 170 grams of sugar in a typical drink, you get more of a sugar shock than a caffeine buzz.

3. Flavored Water
Flavored and infused waters may deliver a few extra vitamins, but they're also often packed with added sugars. Next time you buy a bottle of water, check the label: If you see anything more than water and natural flavors, leave it on the shelf.

4. Diet Soda
Diet soda may be calorie free, but it's also 100 percent nutrition free. Plus, if you're guzzling diet coke all day, there's a good chance you're not drinking the healthy beverages your body needs, particularly water and tea. One diet soda a day is fine, but if you're downing five or six cans, you may be doing damage to your body.

5. Frozen Mixed Drinks

When it comes to cocktails, the mixers are the real calorie culprits. Case in point: According to the USDA, a 16-ounce pina colada can clock in at a whopping 880 calories, that's more than 8 times the amount in a shot of rum.

6. "Healthy" Fruit Smoothies
Yes, fruit is good for you, but a 32-ounce smoothie can pack as many as 700 calories with fewer than 2 grams of protein, thanks to the high sugar content. That's like eating a whole pineapple, entire mango and 1 cup each of blueberries and strawberries in a single sitting. Why that's bad: Calories from any food get socked away in your fat cells if you eat more than you can burn.

7. Sports Drinks
Ending your workout by guzzling a typical sport drink may set your weight-loss goals back. Many sports drinks on the market contain a mixture of natural and artificial sweeteners, plus a laundry list unpronounceable additives. If replenishing electrolytes is your goal, switch to zero-calorie SmartWater or Metroelectro.

8. Hard Liquor
Alcohol in moderation—one or two drinks a day—has been shown to raise HDL (good) cholesterol, boost bloodflow, and improve sugar metabolism. But when you ask for that third drink, your risk for obesity and slew of other health problems starts to climb. A March 2011 study from the American Cancer Society found that the risk of cancer death was 36 percent higher among people who drank liquor heavily (3 or more drinks each day) than those who drank in moderation or not at all.

9. Lemonade

Most store-bought versions are made from the same sweeteners used in soda, combined with preservatives and artificial color. At 100 calories per cup, and with the equivalent of 6 teaspoons of sugar and zero nutrients, you're essentially drinking liquid candy. Definitely not refreshing.

10. Soft Drinks

It's tough to find a single redeeming quality about soft drinks: They're overloaded with sugar and provide empty calories without satisfying your hunger. In fact, soft drinks are the only food that has been directly linked to causing obesity. If you're not willing to eliminate them from your diet entirely, consider one can of full-sugar soda as an occasional treat—the same way you would a candy bar.

11. Energy Drinks

When people think about "energy" drinks, they're usually referring to products that contain caffeine. The problem is that most "energy drinks" are loaded with too much caffeine and sugar, so while they may give you a short-term burst of energy, you'll ultimately crash and just want to zonk out. When you need a brain boost, you're better off sipping green tea or snacking on a handful of walnuts.

http://www.shape.com/healthy-eating/drink-up-to-slim-down/the-worst-drinks-for-your-body

Biggest Loser Competition

Today was another weigh-in and I lost 2 pounds, I am pretty excited about this because I am currently tied in 1st place.  Only a few people have weighed in so far, so it's possible someone could pass me by the end of the day.  I am only 8 pounds away from my 3rd goal, I hope to reach it by the end of the month....this will be a tough goal to reach but I am up for it!

Met My Second Goal

Today is an exciting day for me, I finally met my 2nd goal!  Only 10 more pounds to go until I reach my 3rd goal. Once I reach my 3rd goal I will decide if it's my final goal or not.  Today is a good day!!! :)

Changing My Goal?

I am finding it difficult to not change my goal weight.  My initial goal weight was 140, but then I changed it to 130.  But now as I get closer to my goal weight I want to change it again.  It's like I am trying to set myself up to never reach a goal and I'm not sure why I keep doing this.  For now I am leaving my goal at 130, but there is a good chance I might change it to 120 as it would be a very difficult goal to reach.  But I like being challenged and this might be a good challenge for me.  I know that I don't want to go under 120 because for my height I will probably look too skinny and I don't want that. 

HCG Diet

I started the HCG diet yesterday and so far it's going well.  I was very skeptical of the diet because you are to only eat 500 calories, but they now have a 1200 calorie version which is what I will be doing.  I have already lost 31 pounds and don't want to mess up that progress by only eating 500 calories and starving myself.  I am sure it works for some, but personally I find it ridiculous.  I want to lose weight in a healthy way, which is why I am doing the 1200 version, and hope the HCG drops help me lose weight faster. You can follow me on my diet journey by going to by blog at http://losingpoundswithhcg.blogspot.com/

Because of my PCOS I struggle to lose weight compared to a normal person.  It sucks that even after taking my 3 pills a day I still have a hard time losing weight.  I am very proud that I have lost 31 pounds in 7 months, but I had to work my butt of to do so.  For those of you who have PCOS and struggle, just remember you can do it regardless if you doctor thinks you can't.  My doctor told me it would be impossible to lose the amount I lost, but I proved him wrong! 

The Aftermath of a Vacation

I was very nervous that while I was on vacation for 5 days that I would gain weight. It didn't help that my vacation was in Vegas....which means lots of yummy high calorie drinks!  But somehow I was able to manage my weight and actually lost a small amount of weight.  It could have been from all of the walking in the 100 degree weather or the lack of hunger I had from the heat.  I was very excited today when I stepped on the scale and wanted to let others know that it isn't hard to eat okay while on vacation....just make sure you walk a lot and stay away from the sweet sugary alcohol drinks!

Vegas 2011

Carter Falls Hike - 5.6 miles roundtrip

Yesterday was my first hike on Mt. Rainier, and it was wonderful!  The best part is that we were accompanied by some of our closest friends and family and everyone made it to the top!

We started the trail in Longmire and continued on the wonderland trail until we reached Carter Falls.  The first portion of the hike (1.7 miles) was rather flat, but it did have a few hills.  Then we reached the second half (1.1 miles) and it was ALL up hill.  The second half took a toll on my body, but it was well worth it.  The best part of the hike was making it to the top and seeing the waterfalls.  The hike home was a piece of cake,  it was practically downhill and flat the whole way back (2.8 miles).  Anyone who is new to hiking should experience this hike. 

Bike Your Way to a Better Body

Bicycling is a great way to see the outdoors, take in the fresh air, or simply get around town. It’s also an efficient way to burn excess calories, shed body fat and improve cardiovascular health. Depending on your body weight and the intensity of your ride, you will probably burn some where between 400 and 500 calories on a one hour bicycling trip.

The motion of bicycling, especially uphill and high intensity cycling, is a great way to develop muscle and burn fat. As both the large (quadriceps and hamstring) and small (calf) muscles of the legs work, they become stronger and more developed. The beauty of developing more muscle is that it not only makes the body look leaner and stronger, but it raises the resting metabolic rate. The higher your resting metabolic rate, the more calories you burn even at rest. So eight hours after your bike ride, sitting on your couch, you’re still burning extra calories!

Bicycling also works to strengthen the core region of the body, the abdominal and back muscles. A strong “core” is essential for good balance and posture, and beneficial for activities of daily living such as lifting groceries, carrying children and doing yard work.

If weight loss is your objective, cycling can be very beneficial. A gradual weight loss of approximately one pound a week is a wise goal. Gradual weight loss helps to maintain muscle tissue (remember sitting on the couch burning calories?) and will greatly increase your chance of long term success. People who lose a great deal of weight quickly, often through deprivation-type diets, are very likely to regain the pounds within the first year.

Eliminating or burning 3500 calories will result in a weight loss of one pound. Assuming that you burn approximately 500 calories on a one hour bicycle ride, a daily ride would equal a one pound weight loss after just one week!

One side note about lifestyle changes: they are best made one at a time. If daily physical activity is a new part of your life, deny the urge to make too many other changes until the daily activity is established. Oftentimes people attempt to reform themselves in dramatic and unrealistic ways and the outcome is doomed for failure. (Consider some of your past New Year’s resolutions.) In other words, it is probably not a good idea to start exercising, give up sugar, caffeine and cigarettes all at the same time.

Better Eating = Better Cycling = Better Body

Once you have established a regular cycling routine and are reaping the benefits of feeling stronger and healthier, you may want to make some small dietary changes. The key to a healthy diet is increasing whole foods (fruits, vegetables, whole grains and other foods that are naturally whole and unprocessed) and knocking out the less healthy portions of your diet. Eating a diet rich with fruits, vegetables and whole grains will support the loss of extra pounds while fueling your body on cycling excursions.

In time, cycling will help you to feel stronger, leaner and more positive about your body. If you continue with daily activity and healthful eating, a better body is a sure thing.

Article by: http://bicycling.about.com/od/trainingandfitness/a/better_body.htm