- Do it yourself – either at home or in a gym. This is what I did. Having been a track athlete in High School and
a walk-on football player in college (albeit for one semester), I knew about working out. I did some google searches & youtube
searches. I ended up doing circuit
training weight lifting workouts, which I will talk about in a separate post.
- Hire a personal trainer.
Again, if you don’t know where to
start, that’s where a personal trainer comes in. There are a variety of personal trainer
options available. Now-a-days, you don’t
have to meet with a personal trainer face-to-face! There are several products online, as well as
downloadable apps that do this for you! Examples include Fitbit and Cyberfit360!
- Join a bootcamp.
Bootcamps typically combine cardio, weight training, and circuit/interval
training which is considered the best way to lose weight (more about how I’ve
done this in later posts). I go to a
free bootcamp in my home town 2x per month.
Oh – that’s another tip: Many bootcamps offer at least 1 free session!
- Purchase an exercise program! My faves are: any program that involves kettlebells (KettleWorx and RKS), P90X (which I’ve done some of their exercises that are posted on youtube as part of some of my circuit training workouts), and the INSANITY WORKOUT (I've also done some of their exercises that I found on youtube).
Thursday, March 29, 2012
Tuesday, March 27, 2012
I've had a lot of people tell me that I've lost weight recently, including my workout partners! I guess they might be right - all of my clothes are loose.
I think I might weigh in the 180's. If I'm in the low 180's, that means I'm nearing the 100 pound loss mark!
I don't have a scale, so I'll have to find one - LOL!
So when I weigh myself, I'll let y'all know the results!
P.S.: I've been super-busy lately, so the posts had slowed down. But I have a lot of things in the works!
Wednesday, March 21, 2012
Well, okay, maybe not.
But I decided to "earn" this breakfast by having an intense workout this morning. Now, I'm in Phase #3 of my weight loss. So I don't workout to lose weight - strange as that may sound to some. I workout for a purpose.
And now, my purpose for workouts is to build/enhance power and explosion. I'm jumping ahead of myself, the nuts and bolts of that statement will be discussed when I get to Phase #3 in the blog.
My workout lasted about 45 minutes. I think I do what some call "interval training."
My workout consisted of a warm up, then 5 stations where I perform "supersets." A superset is where I do 1 exercise immediately followed by another.
I allocate 5 minutes per station. The goal is to do as many supersets in 5 minutes as possible, with the goal being 3 sets minimum per station. When the 5 minutes are up, I take about a 15 second break or so and go to the next station.
Here was the workout:
- Warm-up: 1/2 mile on the treadmill in about 4 minutes, followed by stretching, then into supersets described below.
- Station #1: Jump rope (5 sets of 50) supersetted with 5 sets of 20 situps. On even sets of jump rope, jump on 1 leg, alternating legs on every 10 jumps.
- Station #2: Stiff Leg Deadlifts supersetted with alternating lunges (I did these while holding a 25 lb weight)
- Station #3: Bicep curls supersetted with tricep curls with a curl bar (I actually added this at the last minute because my next station was being used at the time
- Station #4: Inverted rows (I did this one resting my feet on a bench) supersetted with fishtails. Fishtails: remain in the push-up position and jump your legs from side to side, 10x each side = 1 set.
- Station #5: Burpees. I was only able to do 2 sets in 5 minutes.
- Station #6: Elevated side plank dumbbell reach (note: it's similar to this exercise on youtube, except I'm elevated b/w 2 benches); supersetted with bench jumps. I was only able to do 2 sets in 5 minutes.
- Cool down with stretching.
Tuesday, March 20, 2012
I may have to join Pinterest. I saw a great "pin" on my Facebook page that read: "Eat Right Rule: If your food can go bad, it's good for you! If it can't go bad, it's bad for you."
I thought of that when I went to Sprouts (one of my favorite stores) and bought some zucchini and yellow squash that were on sale for 99 cents/pound.
I had some top round steak that was thawed out & needed to be cooked, so I threw together this dinner!
Here it is:
- Broiled top round steak (seasoned with Montreal steak seasoning & thyme - no sugar in it of course)
- Cut up and sauteed zucchini & yellow squash
I really like eating plain yogurt. For me, it is a key staple for breakfast and/or dessert since I stopped consuming added sugar and high fructose corn syrup.
I have tried various brands of yogurt. I have to admit, one of my absolute favorites is Mountain High Plain Yogurt. I prefer the fat-free version, but sometimes the store is out of them. When that happens, I buy the low fat version. And if they're out of that, I buy just buy the Plain Yogurt.
Mountain High Yogurt is smooth and creamy. I also like that it doesn't have that "sour" taste to it.
The other really cool thing about this product is the recipes on their website - which are categorized and easy to follow!
I definitely plan on trying some of these recipes. Needless to say, the smoothies initially caught my eye! Obviously I will weed out those that involve added sugar and high fructose corn syrup, as well as artificial sweeteners.
Monday, March 19, 2012
I did a track workout earlier this evening, had a nice post-workout meal (leftover baked chicken, raw broccoli, cut up tomato - sorry no pic: didn't have my camera on me) and was ready to sit down and relax.
My bananas were getting a little ripe, and I had bought a couple of mangoes the other day (they were on sale), so I decided to make a smoothie!
Here's the recipe:
- 1 sliced Medium - Large Banana (I like it a little ripe)
- 1/2 of a cut up mango
- 1/4 cup of sliced peaches (I used them from a jar that was packed in 100% juice - but fresh peaches - which are not in season right now, are great)
- 1/2 can of 100% frozen white grape juice from concentrate
- About 3 and 1/2 cups of crushed ice
- 1/2 cup of water
- 1/4 cup of plain yogurt ( I use pro biotic yogurt, preferably low fat or fat free)
- Place white grape juice concentrate, crushed ice, and water in blender and blend until smooth
- Add banana, mango, and peaches to blender, and blend until smooth
- Add yogurt to blender, and blend until smooth
Sunday, March 18, 2012
I had never really heard of Sensa until it came up on the first page when I googled the words “lose weight without dieting” for my blog. I decided to click on it and see what it’s about. Before I tell you why I’m reviewing this product, I’ll briefly describe what Sensa is about.
Tuesday, March 13, 2012
Monday, March 12, 2012
I was reading an email today from Men's Health Magazine that talked about Dr. Oz's 25 Greatest Health Tips.
Tip #13 is Lose the Beer belly! The tip said to take a measuring tape around the body level of your belly button. So that's what I did:
Dr. Oz said the result should be less than half your height. I'm about 5' 11" tall, so my waist should be under 35.5 inches.
Well looky there...if you can see it, the reading is just under 34.5 inches. Woo Hoo!
Of course when I was at my "Sumo" weight, judging from my pants size back then (and my hanging stomach), this measurement would have been at least 44 inches!
Sunday, March 11, 2012
This is probably the most important post for Phase #1 of my weight loss. Here I will talk about the top 5 benefits that I realized from avoiding sugar and high fructose corn syrup (HFCS) during Phase #1 of my weight loss.
The Benefits are summarized below. The videos below expound on these benefits.
Benefit #1: I drank a lot more water. This was not by willpower, but by default, since the sources for sugar & HFCS were eliminated!
Benefit #2: I ate less food. Again, this was not by willpower, but because my body started to let me know when I was full, so I stopped eating. No more late night cravings that I felt like I had to satisfy!
Benefit #3: I started eating healthier. This was not by willpower, but by default, after eliminating the sources of sugar & HFCS.
Benefit #4: I started losing weight. I lost 30 pounds in 4 months without exercising!
Again, this was by default, meaning, I wasn't monitoring my weight or anything. The weight just started falling off - my clothes were getting too big! Check out my Weight Management Timeline for Phase #1.
Also, click here to see my "Before & After" pics.
Benefit #5: I had more energy. Before starting Phase #1 of my weight loss, I would get tired walking up the stairs. After Phase #1 of my weight loss, not only would I have energy going up the stairs, I would play with my young daughter & not get tired!
Hopefully, I've provided enough info on this blog about what to eat/drink instead of consuming items with sugar/HFCS in it.
Click here for ideas to replace sugar & HFCS. And remember to keep up with the blog for recipes ideas and other updates!
Saturday, March 10, 2012
I know there are some people that read that might be vegans or vegetarians, and that's fine. I'm sure there's a lot of great stuff to eat that doesn't have sugar of HFCS in it. If you have ideas, please share!
I discovered these bars one day after my track workout, when I went to the supermarket looking for some type of protein bar for recovery. This was the only protein bar I found that did not have sugar in it.
These bars taste good! Oh, and did I mention that the bars are gluten free? I know that is a concern to some.
Thursday, March 8, 2012
- Plain yogurt mixed with fruit – I usually do bananas + peaches, or strawberries, or mangoes, etc. You could even put nuts in it.
- Grits (sometimes even with eggs)
- Scrambled eggs – eat with a tortilla.
- Fruit: Examples: cantaloupe, bananas, grapefruit, etc.
- Cream of Wheat – Sometimes I sweeten it with pure maple syrup or honey. Also like to season with nutmeg & cinnamon
- Oatmeal: I sweeten this like I sweeten Cream of Wheat.
- Note: I have not been a cereal eater, but there are cereals out there with neither no sugar nor high fructose corn syrup
So these are 7 ideas, enough to get you through the week. What suggestions do you have?
Tuesday, March 6, 2012
Saturday, March 3, 2012
Like HFCS, refined sugar is in many items that we consume. Common sources of sugar include:
By sugar, I mean added sugar or refined sugar, not naturally occurring sugar in fruits. If you google sugar and obesity, over 33 million results will come up. It is no secret that our increased consumption of sugar has contributed to obesity.
There is a relation in our bodies between the amount of sugar consumed, the amount of insulin released from our pancreas, and the amount of fat stored because of the sugar consumption/insulin secretion. It all adds up to weight gain and potentially other bad side effects (diabetes, etc.).
Some experts have even gone so far as to call for a tax on sugar (like alcohol) because of it's bad effects.
Like HFCS, I didn't know all the bad effects of sugar, just that in general it was bad for you. I could see how all the sugar I ate help contribute to my sumo weight!
Friday, March 2, 2012
High Fructose Corn Syrup is a man-made sweetener from corn. As I pointed out in a previous post, researchers have indicated that HFCS may be a cause for obesity.
HFCS is everywhere in what we consume on a daily basis! Here are 8 common sources of HFCS:
HFCS is typically found in sodas and in bottled/canned juices. A common place for soda consumption is at restaurants, particularly fast-food restaurants. There are still some juices out there that are sweetened with HFCS, even though there seems to be a push by manufacturers to tone down HFCS in their products. Of course many of these juices still have added sugar, which is another topic altogether.
This includes ketchup, barbecue sauce, salad dressings, honey Dijon mustard, etc.
"Sweet" cereals are particularly known to contain HFCS.
Commercial Baked Goods
Bread, muffins, bagels and pastries all fall under this category. HFCS is also known to extend the shelf life of baked goods. Also, many fast-food breads contain HFCS.
This includes items like popsicles, frozen pies, etc.
Fruit Flavored Yogurt
Many people believe that just because it's yogurt, it's ok. Well not in this case!
Bottled, Canned, or Jarred Foods
Under this category we'll lump syrup, some canned fruit (not in 100% juice), jelly, cranberry sauce, etc.
When I started Phase #1 of my weight loss, I didn't know about the dangers of HFCS. I just knew it was bad for you.
HFCS is a man-made sweetener made from corn and is 6x sweeter than cane sugar. There are all kinds of detailed explanations about HFCS. All I know is that it is found in the majority of the items that we consume on a daily basis. [See some subsequent posts for examples.]
The other thing is that when you consume something with HFCS in it, your brain doesn't get a signal that you're full. So as a result, you just eat and eat and eat. You also feel hungry at times when you shouldn't be! So you keep eating! All of this helps explains how I got to my sumo weight!
By the way, one thing I forgot to mention was that at my sumo weight, I felt bloated and/or constipated after eating. I hope that's not TMI! LOL!
Here's a good article about HFCS. Here's a study conducted by Princeton on the dangers of HFCS.