Get Fit Challenge

The Get Fit Challenge was a 3 month work-out challenge at XSport Fitness. My goals throughout the challenge were to not only win, but improve my health. My starting weight was 178 pounds, and I determined that trying to get down to 165 would be a reasonable start. It was important to for me to set my goal at a number that was both achievable and healthy.

                My trainer, Mike Roncal, was my primary influence in regards to the challenge. He supported and challenged me to help me reach my goals. Additionally, he came in during times that he normally wouldn’t be at the gym. I also had help from a few of the other trainers at the gym, including Lisa Peterson. She was always there giving me new workout tips or just doing extra cardio with me if I didn’t want to do it alone. The XSport staff at the Niles gym has been amazing throughout this whole process. They have been beyond supportive, whether just needed to vent or I needed advice on the newest supplements.

The Xsport Protein and Multi-Women Vitamins have also helped me reach my goal. The protein has helped me eat in a healthier manner, because they are either my first or last meal of the day and cause me to feel full and help prevent snacking either in the morning or at night. Also, the multi-women vitamins bolstered my all around health, and helped me avoid getting sick throughout the whole entire challenge.

                Not only did the challenge help me change my lifestyle into one that I plan on keeping for the rest of my life, it helped me realize that I want to become a personal trainer myself and help other people who have fallen into a similar trap that I fell into.

Exercises For Every Mood

http://www.thatsfit.com/2011/04/15/exercises-for-every-mood/?icid=maing-grid7%7Caim%7Cdl9%7Csec1_lnk3%7C56868

I Know It Has Been A While...

I know it has been a while since I last wrote but life sometimes just gets extremely busy. The thing that I have still managed to fit into my life is working out though. The Get Fit Challenge at Xsport Fitness ends in two weeks which means that I have to kick butt for the next two weeks and make sure that I finish where I would like to finish. After complications that I have had with medications, I have managed to get back on the wagon and get over the hump. I realized for about a month I was retaining water due to a medication I was taking and that is why I was not nearing the goal that I had set for myself. All that means is that I have to kick it up a notch so that I still complete my goal.

Goal though isn't everything. I have completed many goals in my weight loss struggle, to date I am about 36 pounds less than I was when i started losing weight and I have about another 15-20 to go. I wanted to get down another 30-35 but I have realized that I will prob just be skin and bones at that point and that is not what I want. I want to look healthy and be healthy.

In reality the number on the scale doesn't mean anything. Skinny people hate their life just as much as some overweight people hate their lives. It really has nothing to do with the number, it has to deal with how you see yourself.

One thing that I realized today during my personal training session, is that it really doesn't matter how good your trainer is, it really depends on how much you want it for yourself. I have been through 4 trainers in my day and I can say that only the last two were able to get through to me. Do I think they are better trainers, well yes but I also know that my head is in the game this time when before I just wanted to skinny.

I can also tell you, that if you want a cookie go have a cookie but only have A cookie not 5 cookies or the whole box of cookies. It is all about portion control. I can promise you that my boyfriend and I eat pizza, french fries, gummy bears and even more. But we have both been able to figure out how to control our portions so we do not over eat.

From a girl who has tried every different kind of fad diet out there since she was a teenager, I can promise you that portion control and just understanding what you are eating will change your life. No you do not need to be calorie-crazed or not eat certain things but just understand what you are putting into your body. And if you are going to pig out one day, then just workout a little longer the next.

A Cheat Day ---
Either pick a day of the week to cheat and eat whatever you would like . I probably wouldn't pick a full day but maybe a cheat meal. Sunday night dinner seems perfect for a cheat meal, still understand what you are eating but have some fun with it. You want a hamburger and fries, go for it, but don't eat it all the time.

A Few Foods for Thought ---
BLTA
-- Turkey Bacon, Lettuce, Tomato, and Avocado (of course on some wheat bread!)
Grab some Turkey Bacon, grill it up
Grab some lettuce and chop up a tomato
Either put a piece of Avocado on the sandwich or mash it up and make it into an avocado spread. (use the avocado like you would use mayo on a normal BLT)
If you do not like Avocado, Jewel has a great mayo/mustard blend - this is a pretty good option too!

Want Something Sweet???


Skinny Cow - Chocolate Peanut Butter Ice Cream Sandwiches can make any day better. If you do not like Chocolate or Peanut Butter, they have many flavors! These are a great option for when you want something cold!


These are just a few options on how to change stuff up in what you eat. :) 

Food for thought..

I know its been a while since my last post, I've just been extremely busy. While reading the newspaper this morning, I found this article which might be informative to all of you as I know it was to me. Please let me know if you have any questions! I promise I'll be back blogging soon! :)

http://www.everydayhealth.com/weight-pictures/youre-slipping-on-weekends.aspx

Ab Excerises Day 1

So my friend asked me to put together a group of Ab workouts for her while she gets ready for a cruise... (that lucky girl, I want to go on a cruise).

So I figured since I made it would put up 4 different days worth of Ab Excerises with pictures so that you would know how to do them!

Day 1

Do all of these in 3 sets of 15…

You do not need to do the modified bicycles if you can do the real bicycles.

Vertical Leg Crunch

The vertical leg crunch is another effective move for the rectus abdominis and the obliques.

How to:

1.    Lie on the floor and extend the legs straight up with knees crossed.

2.    You can place your hands on the floor for support.

3.    Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.

4.    Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.

5.    Lower and repeat for 1-3 sets of 12-16 reps.

Bicycle Exercise

How to

Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45- degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.

1.    Lie on the floor and lace your fingers behind your head.

2.    Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.

3.    Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.

4.    Switch sides, bringing the right elbow towards the left knee.

5.    Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps

Modified Bicycle

The bicycle is one of the most effective moves for the abs, including the rectus abdominis and the obliques. The traditional move, however, requires both attention to detail and a very strong back to target the abs without putting strain on the back. This modified version, done with paper plates, is a great way to learn the movement and build strength before moving up to a traditional bicycle exercise.

1.    Lie on your back with paper plates under both heels, knees bent. Place the hands behind the head to support the neck.

2.    Contract the abs to lift the shoulder blades off the floor and rotate the left shoulder to the right, elbow in a fixed position.

3.    At the same time, slide the left heel out until the knee is slightly bent or straight, concentrating on the right side of the waist.

4.    Bring the left heel back and slide the right heel out as you rotate the right shoulder to the left, squeezing the left side of the waist.

5.    Keep the elbow back and in a fixed position, focusing on rotating the entire torso.

6.    Repeat for 1-3 sets of 8-16 reps.

Long Arm Crunch

The long arm crunch is ranked the 6th most effective ab exercise, changing the traditional floor crunch by straightening the arms behind you. This adds a longer lever to the move, adding a bit more challenge and difficulty. This move also emphasizes the upper part of the abs, although it's important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis. While you can emphasize one part, any exercise you do will work the entire muscle.

How to:

1.    Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.

2.    Contract the abs and lift the shoulder blades off the floor.

3.    Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.

4.    Lower and repeat for 1-3 sets of 12-16 reps.

Reverse Crunch

The reverse crunch comes in 7th place for effective ab exercises, with a focus on the rectus abdominis. You'll feel this move targeting the lower part of the abs, although the entire muscle is working.

How to:

1.    Lie on the floor and place hands on the floor or behind the head.

2.    Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.

3.    Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.

4.    Lower and repeat for 1-3 sets of 12-16 reps.

5.    It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

**Pictures and How To's Were Taken from About.com

A Few More Links

Want Better Abs...

Check out what Jackie Warner says..
http://www.thatsfit.com/2011/02/14/jackie-warner-secrets-to-amazing-abs/?icid=maing%7Caim%7Cdl9%7Csec1_lnk3%7C44057

Mom and Dad this is why you should get your kids a dog, they will excerise more!
http://www.msnbc.msn.com/id/41475217/ns/health-pet_health/

A Few Articles from Today

While talking to my mom this morning about starting my blog up again, she was able to find me a few articles that talked about some of the stuff that I had mentioned in my first post and some that I will mention in tonights post. Before I lose links though I figured I should put them up.

http://healthland.time.com/2011/02/04/are-working-moms-to-blame-for-childhood-obesity/

http://www.aolhealth.com/2011/01/24/children-who-stay-up-late-on-weekends-more-likely-to-be-obese/

http://www.parentdish.com/2011/02/07/the-drevitches-week-18-plateau-warning-ahead/?icid=maing%7Cmaing6%7Cdl10%7Csec3_lnk2%7C42288

Fast Food or Life...

Welcome to Fast Food or Life. This blog is not just about fast food its about changing your life. I have had many experiences over my past 23 years that hopefully can help you out.

I guess I should start with a little background about myself. I’m Jessica D., 23 years old from a suburb of Chicago. I was a college grad of 2009, with a degree in Sports Journalism and Sports Marketing. I could go into excuses and excuses on why I was an overweight child but really that won’t give you guys any head room on how to change your life.

My biggest suggestion is to make sure that you are trying change your life for yourself. Once you get that part in your head, the rest is a piece of cake.

Over the last year and a half, I have finally realized that I needed to change my life for myself, not for my mother, my boyfriend, or my friends, JUST FOR ME. I also needed to accept that fact of what I HAD done to myself. I was the only one that had made myself into what I was. Yes, the fact that my father died was a big life changing moment and the fact that my mother worked two jobs to keep me in some of the best school districts in the state meant that there wasn’t always the healthiest food on the table. But thats life, I have no one else to blame but myself.

The day that I understood that no pills, or diets could really be a life long fix was the day I realized that I needed to figure out what that life long fix would be. Yes, diet pills and fad diets will work but as soon as you stop them they will stop working and you will be back to square one. Trust me, I've done all of the fad diets, taken a bunch of different diet pills and while they worked for a while, when they stopped working I was back to square one. I even saw a nutritionist lost a bunch of weight and when I was done I really hadn't learned much and I was back to where I started.

Right after my father passed away, I decided I was going to change my life for myself. I was going to make myself the athlete that I wanted to be and make sure that I am in as good of health as I can be but just that didn't change how I was. I needed to make a pact to myself that I wanted to do this for myself and that this wasn't just a diet this was actually life changing. Once I made that pack to myself, I joined a gym and was lucky to have a bunch of support behind me. I always had my family behind me as well as my boyfriend and friends. Everyone was happy to see that I was taking a bad situation and instead of turning to food or alcohol because of that situation I turned to changing my life. For once in my life, I was doing something for me and I was going to change myself.

I have always been a confident person and I am the first to say that you can be as happy as you make yourself if you are 100 pounds or 300 pounds. You can find someone to love and cherish you at those weights as well, but you need to love yourself first. There is no way that someone can love you if you do not love yourself. So what I do ask is that if you are trying to change yourself for someone else, it is probably not going to work. Changing your life needs to be for yourself for it to all settle in and work. You need to be able to admit to yourself what you have done, excuses are just excuses when it comes to changing your life. It is your life so take care of it how you want to.