Thursday, August 23, 2012
School luches
Today's work out was a little brutal. After yesterdays walking lunges with overhead press my legs were already a little sore and then I threw in this one!
twice through with the add on of
100 jumping jacks
25 vertical leg crunches
30 crunches
20 squats
20 wall push ups
50 russian twists
15 second side plank on each side
10 split lunge jumps
5 jump squats
40 high knees
I'm TOAST!! But still going to try and squeeze in a 2 mile run later tonight!
So today I have had school lunches on my mind. School started on Monday in our community and I have heard a LOT of complaining about the meals from both students and parents. We only get one ketchup packet, no cheese on our hamburgers, I don't like the broccoli, ect... This could go on forever. I have heard parents say things like "we never had these kind of rules when I was in school" or "now the goverment is controling what our children eat, what's next?"
Well here is my view point...
Today's society has the highest obesity percentage EVER! Are you overweight? Is your child overweight? Maybe your child isn't overweight. Have you tought them proper eating habits? Probably not because most adults don't eat a well balanced diet. Someone had to step in where parents are not. Obesity has become an epidemic and there had to be a point where someone said "This is enough!" No one likes change. In any part of life change is hard. Even harder when you have no choice and someone else has chosen for you. But let me leave this discussion with this question...
Do you want your child to be fat? Do you want them to struggle with obesity and it's related diseases? Is that what you want? So maybe a little more structure to their school luch and a little less ketchup, ranch, or cheese on thier plate isn't such a bad thing after all is it? Maybe you could learn a little from it and change the way you eat at home as well?
Tuesday, August 21, 2012
Goals & rewards
So I've been thinking a lot about goals. When you look at the big picture it is often overwhelming. As i get closer to my goal weight I think it's time to set small goals to keep motivation rolling! My first goal &I reward is 196to pounds, which will be 150a pounds total lost, at that point I am buying a new pair of silver jeans! Should fall just in time for fall!
Set your own goals &I rewards and share them here if you like!
Also I have made my food log public on my fitness pal. My email is warner92t@gmail.com add me!
Monday, August 20, 2012
Cake batter and then DIE
So this last week TOM hit and it went all to hell. I ate like crap and then would go hungry trying to make up for what I had done. I know better. It didn't work. I am down 0.2 pounds this week. Whatever. I am over it. Next week though...hehe I am going to try and beat last weeks 5.4.
Anyway I sat at work today and all I wanted was cake batter!! YES CAKE BATTER!! I used to love to make a cake, well mix two, one to bake and one to eat the batter! I never would have bothered baking one but I never came up with a clever way to explain the boxes in the trash but no cake!!! But I did not stop at the store to buy one! And now after I ran, I don't want it. I am refocused and going to log everything this week! It is the only way to be acountable! LOG IT!
I have to share this from a group I follow on facebook. This is my motto this week. Either die or DO IT!
Anyway I sat at work today and all I wanted was cake batter!! YES CAKE BATTER!! I used to love to make a cake, well mix two, one to bake and one to eat the batter! I never would have bothered baking one but I never came up with a clever way to explain the boxes in the trash but no cake!!! But I did not stop at the store to buy one! And now after I ran, I don't want it. I am refocused and going to log everything this week! It is the only way to be acountable! LOG IT!
I have to share this from a group I follow on facebook. This is my motto this week. Either die or DO IT!
THEN DIE...
“Bruce had me up to three miles a day, really at a good pace. We’d run the three miles in twenty-one or twenty-two minutes. Just under eight minutes a mile.
So this morning he said to me “We’re going to go five.” I said, “Bruce, I can’t go five. I’m a helluva lot older than you are, and I can’t do five.” He said, “When we get to three, we’ll shift gears and it’s only two more and yo
u’ll do it.” I said “Okay, hell, I’ll go for it.” So we get to three, we go into the fourth mile and I’m okay for three or four minutes, and then I really begin to give out. I’m tired, my heart’s pounding, I can’t go any more and so I say to him, “Bruce if I run any more,” –and we’re still running-”if I run any more I’m liable to have a heart attack and die.” He said, “Then die.”
...
It made me so mad that I went the full five miles. Afterward I went to the shower and then I wanted to talk to him about it. I said, you know, “Why did you say that?” He said, “Because you might as well be dead. Seriously, if you always put limits on what you can do, physical or anything else, it’ll spread over into the rest of your life. It’ll spread into your work, into your morality, into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level.”
- Bruce Lee & John Little (from The Art of Expressing the Human Body)
“Bruce had me up to three miles a day, really at a good pace. We’d run the three miles in twenty-one or twenty-two minutes. Just under eight minutes a mile.
So this morning he said to me “We’re going to go five.” I said, “Bruce, I can’t go five. I’m a helluva lot older than you are, and I can’t do five.” He said, “When we get to three, we’ll shift gears and it’s only two more and yo
u’ll do it.” I said “Okay, hell, I’ll go for it.” So we get to three, we go into the fourth mile and I’m okay for three or four minutes, and then I really begin to give out. I’m tired, my heart’s pounding, I can’t go any more and so I say to him, “Bruce if I run any more,” –and we’re still running-”if I run any more I’m liable to have a heart attack and die.” He said, “Then die.”
...
It made me so mad that I went the full five miles. Afterward I went to the shower and then I wanted to talk to him about it. I said, you know, “Why did you say that?” He said, “Because you might as well be dead. Seriously, if you always put limits on what you can do, physical or anything else, it’ll spread over into the rest of your life. It’ll spread into your work, into your morality, into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level.”
- Bruce Lee & John Little (from The Art of Expressing the Human Body)
Monday, August 13, 2012
KICKED THE SCALES ASS! And how I do it:)
I totally kicked the scales ass this week!!! I am at 217.4 from 222.8, that is 5.4 pounds this week! And I ate supper out two times and subway for luch once or twice!!! See my previous posts to see what I have eaten and how I exercised. I posted all of it. I did not starve. I did not spend hours a day working out and I did not take a single supplement or pill. What I want more than anything in the world is to help someone see the big picture and find the faith in themself to know that they can do it! It is often hard to face your inner thoughts and demons that have caused your poor lifestyle, bad eating habits and self destruction. I understand that. One thing that I appreciate more than anything on a gym floor is when someone breaks. No I am not crude and I don't like making people feel pain. I want you to face your pain. A good hard cry in the middle of a workout makes magnificent strides for a persons inner self. I have not even broke the ice in my blogs about my history and what got me to being a morbidly obese person. But you name it, I've been there. You imagine it, it's happened. Harmful things that people say and do, its been said and done. I get it. I understand anything your feeling and I do know how hard it is to get through, but a little faith can go a long ways!
I have a really heavy heart tonight. I have been talking the last hour with someone who was once a personal trainer of mine and is now mentor in my own personal training development. I owe you sooo much Denise. Yes she will be reading this:)
I've seen a lot of fad diets come and go. I've tried some. Without success. Let me tell you this everything works for someone but one thing does not work for everyone. I take no supplements. Zero. Absolutley nothing. I eat food. I take no pills. I drink no shakes. I do no cleanses. I will be the first to admit I am easily swayed into buying anything and trying it. But always turns out to be a waste of my money. The one thing I have tried that works and CAN work for everyone is eating healthy foods. I eat nothing processed. The closest it comes to processed is canned veggies and cheese. If it is not going to rot sitting on the counter for a few days, imagine all of the chemical presorvation it has gone through to have a shelf life! Do you really want to put that in your body??? I have lost as of this very day 129 pounds with nothing but a healthy lower calorie diet and regular exercise. We all get wrapped up in the number on the scale. Yes I want it to go down just as bad as the next person. Will I suffer only eating one meal a day to get it? No. Will I fill my body with processed horrible for your body shit food to get it? No. Will I kill myself hours in the gym like they do on hit tv shows to get it?? No. I may not lose 10 pounds a week but what I will do is follow a diet that I can maintain the rest of my life. I will not restrict myself so much that I can not do this forever. Can I eat healthy foods? Yes. Can I get 30-60 minutes of exercise 4-6 days a week? Yes. Will I meet my goals? You can bet your ass I will!
All it takes is a little planning, a little courage and a little belief in yourself.
I'll end on this note...I once was 346 pounds and could not hardly get on the floor to change my sons diaper. I am currently starting my training for my FOURTH half marathon. Stop living for everyone else. Take control of your life and live it! Stop watching it pass by out the window. There is SOOOOO much more to life! Don't regret the things you never did. Start doing them!
I have a really heavy heart tonight. I have been talking the last hour with someone who was once a personal trainer of mine and is now mentor in my own personal training development. I owe you sooo much Denise. Yes she will be reading this:)
I've seen a lot of fad diets come and go. I've tried some. Without success. Let me tell you this everything works for someone but one thing does not work for everyone. I take no supplements. Zero. Absolutley nothing. I eat food. I take no pills. I drink no shakes. I do no cleanses. I will be the first to admit I am easily swayed into buying anything and trying it. But always turns out to be a waste of my money. The one thing I have tried that works and CAN work for everyone is eating healthy foods. I eat nothing processed. The closest it comes to processed is canned veggies and cheese. If it is not going to rot sitting on the counter for a few days, imagine all of the chemical presorvation it has gone through to have a shelf life! Do you really want to put that in your body??? I have lost as of this very day 129 pounds with nothing but a healthy lower calorie diet and regular exercise. We all get wrapped up in the number on the scale. Yes I want it to go down just as bad as the next person. Will I suffer only eating one meal a day to get it? No. Will I fill my body with processed horrible for your body shit food to get it? No. Will I kill myself hours in the gym like they do on hit tv shows to get it?? No. I may not lose 10 pounds a week but what I will do is follow a diet that I can maintain the rest of my life. I will not restrict myself so much that I can not do this forever. Can I eat healthy foods? Yes. Can I get 30-60 minutes of exercise 4-6 days a week? Yes. Will I meet my goals? You can bet your ass I will!
All it takes is a little planning, a little courage and a little belief in yourself.
I'll end on this note...I once was 346 pounds and could not hardly get on the floor to change my sons diaper. I am currently starting my training for my FOURTH half marathon. Stop living for everyone else. Take control of your life and live it! Stop watching it pass by out the window. There is SOOOOO much more to life! Don't regret the things you never did. Start doing them!
That is me in the middle in the green shirt before the 20k race I did in June, 2012.
Set a goal. Stop "working out" and start training! You'll meet your goal! I promise!
Food log 8/10, 8/11, 8/12
I have some major blog catching up to do! So as I promised this week I would post my food and exercise logs. At the bottom of this post you will find Friday, Saturday and Sunday. Let me tell you before you read them that this past week I have had 2 nights out to eat for my birthday, a potluck on Saturday for my birthday and a baby shower on Sunday. All these things happend this week and guess what...I STILL LOST 5.4 POUNDS!! So here's to show you, you do not have to starve EAT THE RIGHT FOODS AND EXERCISE A LITTLE!!
Friday there was no exercise, Saturday was a half mile run followed by intervals for 2 miles 90 seconds run 60 seconds walk
Friday there was no exercise, Saturday was a half mile run followed by intervals for 2 miles 90 seconds run 60 seconds walk
| Breakfast | Calories | Carbs | Fat | Protein | |
| De Italiano - White Bread - Light, 2 slices | 80 | 19 | 1 | 5 |  |
| Kraft - String Cheese 2% Milk, 2 stick | 140 | 0 | 9 | 16 | |
| Peach - Peach, 1.5 large 2-3/4" dia, 175g | 102 | 26 | 0 | 3 | |
| 322 | 45 | 10 | 24 | ||
| Lunch | |||||
| Banana - Banana,Sveza, Srednja, Tfp, 0.5 banana 7" - 7 7/8 | 53 | 14 | 0 | 0 | |
| Pineapple - Raw, all varieties, 0.5 cup, diced | 37 | 10 | 0 | 0 | |
| Fresh Fruit - - Red & Green Seedless Grapes, 1 cup (151g) | 104 | 27 | 0 | 1 | |
| Home-Made Sloppy Joe - Sloppy Joe Sandwich, 0.7 sandwich | 177 | 19 | 5 | 11 | |
| 371 | 70 | 5 | 12 | ||
| Dinner | |||||
| Home Made - Bacon Wrapped Pork Loin, 1 slice (3.5 oz) | 220 | 8 | 13 | 20 | |
| Generic - Deep Fried Mushrooms--Homemade, 8 Mushrooms | 179 | 0 | 0 | 7 | |
| Strawberries - Raw, 1 cup, halves | 49 | 12 | 0 | 1 | |
| Blueberries - Raw, 1 cup | 83 | 21 | 0 | 1 | |
| 531 | 41 | 13 | 29 | ||
| Snacks | |||||
| Totals | 1,224 | 156 | 28 | 65 | |
| Your Daily Goal | 1,853 | 255 | 61 | 69 | |
| Remaining | 629 | 99 | 33 | 4 | |
| Calories | Carbs | Fat | Protein | ||
| Breakfast | Calories | Carbs | Fat | Protein | |
| Generic - Banana , 1 Banana (126g) | 75 | 30 | 0 | 1 |  |
| De Italiano - White Bread - Light, 2 slices | 80 | 19 | 1 | 5 | |
| Anderson Erickson - Yo Light Cherry Vanilla Yogurt, 6 oz | 80 | 13 | 0 | 7 | |
| 235 | 62 | 1 | 13 | ||
| Lunch | |||||
| Apples - Raw, with skin, 1 cup, quartered or chopped | 65 | 17 | 0 | 0 | |
| Jif 2 Tbsp - Creamy Peanut Butter, 2 tbsp | 190 | 7 | 16 | 7 | |
| Home Made - Bacon Wrapped Pork Loin, 1 slice (3.5 oz) | 220 | 8 | 13 | 20 | |
| 475 | 32 | 29 | 27 | ||
| Dinner | |||||
| Turkey breast meat, 1 serving | 34 | 1 | 1 | 6 | |
| Pineapple - Fresh Fruit, 2 cup | 148 | 40 | 4 | 2 | |
| Melons - Cantaloupe, raw, 2 cup, cubes | 109 | 26 | 1 | 3 | |
| Salad - Cherry Tomatoes, 6 tomatoes | 18 | 6 | 0 | 0 | |
| 309 | 73 | 6 | 11 | ||
| Snacks | |||||
| Strawberries - Raw, 1 cup, halves | 49 | 12 | 0 | 1 | |
| Blueberries - Raw, 1 cup | 83 | 21 | 0 | 1 | |
| Strawberries - Raw, 1 cup, halves | 49 | 12 | 0 | 1 | |
| Homemade - Peanut Butter Cornflake Bar, 1.5 bar | 330 | 44 | 17 | 8 | |
| 511 | 89 | 17 | 11 | ||
| Totals | 1,530 | 256 | 53 | 62 | |
| Your Daily Goal | 1,590 | 219 | 53 | 60 | |
| Remaining | 60 | -37 | 0 | -2 | |
| Calories | Carbs | Fat | Protein | ||
Thursday, August 9, 2012
BADASS yes I will be!
Today's workout was brutal. It was simple exercises just repetition and one tuffy right after the next! My abs were burning and the thighs were even clapping, with the spandex on! Work out eneded up being 42 minutes and we made it through the cardio segment and arms twice each and then added a 5 minute ab session at the end. KILLER!
Total calories: 1431 Goal 1590, under calories
water 15 glasses
Your Food Diary For:
| Breakfast | Calories | Carbs | Fat | Protein | |
| Kashi - Golean Cereal, 52 g / 1.8oz / 1cup | 140 | 30 | 1 | 13 | |
| De Italiano - White Bread - Light, 2 slices | 80 | 19 | 1 | 5 | |
| Great Value - Milk - 1% Low Fat , 0.75 cup | 75 | 10 | 2 | 6 | |
| Folgers-Classic Roast Coffee Medium Blend - Coffee, 3 cup (6 ozs) | 0 | 0 | 0 | 0 | |
| 295 | 59 | 4 | 24 | ||
| Lunch | |||||
| Generic - Chicken Bacon Cheddar Ranch Wrap, 1 wrap | 480 | 39 | 27 | 40 | |
| 480 | 39 | 27 | 40 | ||
| Dinner | |||||
| Lettuce - Iceberg (includes crisphead types), raw, 1 serving | 12 | 3 | 0 | 1 | |
| Oscar Mayer - Ham - Chopped, 1 slice | 60 | 1 | 4 | 4 | |
| Kraft Natural Shredded Cheese - Mild Chedder , 1/4 cup | 110 | 0 | 10 | 6 | |
| Hidden Valley - Original Ranch Dressing, 1 Tbsp | 70 | 1 | 7 | 0 | |
| Ore-Ida - Tater Tots Seasoned, 9 pieces | 128 | 15 | 7 | 2 | |
| Tositos - Nacho Cheese Dip, 1 Tbsp | 20 | 3 | 1 | 0 | |
| 400 | 23 | 29 | 13 | ||
| Snacks | |||||
| Frigo Cheese Heads - Light String Cheese, 1 stick (1oz) | 60 | 1 | 3 | 8 | |
| Frigo Cheese Heads - Light String Cheese, 1 stick (1oz) | 60 | 1 | 3 | 8 | |
| Peach - Peach, 1 large 2-3/4" dia, 175g | 68 | 17 | 0 | 2 | |
| Peach - Peach, 1 large 2-3/4" dia, 175g | 68 | 17 | 0 | 2 | |
| 256 | 36 | 6 | 20 | ||
| Totals | 1,431 | 157 | 66 | 97 | |
| Your Daily Goal | 2,140 | 294 | 71 | 80 | |
| Remaining | 709 | 137 | 5 | -17 | |
| Calories | Carbs | Fat | Protein | ||
I love the feeling of power within my own body! BADASS HERE I COME!
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