It's been awhile

It has been far too long since I have written on here. I have finally signed up to take my personal training certification test and I am determined to pass with flying colors. What does that mean for you... that means there will be more exercises and posts because I will be documenting my whole journey.

Before I just jump right in, I will give you a little snapshot into the last 6 months of my life. I decided to take a new position at CDW in August and that got my workouts off track a little bit, as I started working more I wasn’t truly sure how to manage my time. I was still going to personal training but I was lacking the working out other than that. I have finally gotten myself back into a routine and even though I am traveling on business this week I have managed to find time to workout. I also was able to get my trainer to create me hotel room workouts.

I am also starting weight watchers, not because I do not know how to eat healthy more because I want more reinforcement. Losing weight is not about dieting; it is about changing your lifestyle. You need to make sure that you are in this for the long haul. If you want to change your life and make sure to keep the weight off you need to learn how to put the correct foods in your body. There are certain foods that might be healthy but if they do not keep you full for a long period of time, they are not really worth eating all the time.

                An ideal dinner would consist of

§  1 chicken breast – grilled with nothing really on it

§  Steamed or Raw Veggies

·         Not dipped in anything, no salt added as well

§  Small Salad with mostly lettuce and some fat-free dressing

·         Kraft Free Italian Cesar is really good J

·         If you want to add Cheese, go ahead just at least try to add a fat-free cheese and keep it to the minimal amount.

§  Some brown rice or a piece of whole wheat toast (if needed)

I would recommend trying to keep away from the carbs during dinner because you will be going to bed shortly afterwards. As well as if you have enough lettuce in your salad, you will fill up pretty fast J

As well as try to keep away from the appetizers. This is probably my biggest down fall when going out with people or at parties. You might think you are eating okay when you are eating the appetizers but you really do not know how much you are eating when you keep grazing. I would recommend sticking to 3 meals and 2 snacks throughout the day so that you know just what you are putting in your body. Coffee or red bull does not count as a “meal” or “snack”, make sure to give your body the nutrients that it needs!

Below are my three days of hotel room workouts. Hopefully these should work… Obviously some of these need weights but most hotels have at least a few weights in their weight room! On top of these workouts, I will add in my couch to 5k training on the treadmill and Abs!

Day 1 Upper body
- shoulder press
- shoulder raise
- tricep extensions
- back rows

Day 2 Lower body
- side lunges
- deep squats
- hamstring curls
- calf raises

Day 3 Plyos
- BURPEES
- mountain climbers
- box jumps
- jumping push ups

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