Made it to the gym!!!

I did 20 minutes on the bike and 18 minutes on the treadmill. Last time at the gym I ran for a straight 2 minutes. Today I bumped that up by 30 seconds and ran for 2 1/2 straight minutes. I am raising it by 30 seconds each time. Does anyone have any suggestions or feed back about this?

My shins are killing me. I need to go buy those Christmas present running shoes!!!

So that is a total this week of 3 days at the gym! Not bad for a nice slow start while getting back into the swing of things! Way to start off the New Year!!!

What are your most recent accomplishments towards health?

Improving on calories burned

I made it to the gym on the 31st. I walked/jogged on the treadmill. I burned a total of 254 calories. An improvement to the 80 that I burned the first day back to the gym!

Side Note - First day at the gym I was on the elliptical for most of the work out. I have been calculating calories burned with my NIKE + insert in my shoe. I think it might only track walking and jogging? Because I am pretty sure I burned more than 80 that first day back to the gym. I'll have to check that out......

A few tips from fit pregnancy website

5 Weight-Loss Tips for New Moms

Here are five foolproof strategies to shed the baby fat. By Nancy Gottesman

It takes a combination of healthy eating, exercise and behavioral change to lose weight effectively. Here are five foolproof strategies to shed the baby fat.

1. Siesta as often as you can. Research shows sleep loss negatively impacts the hormones that regulate how hungry you feel and how efficiently you burn calories. We know it's hard to sneak in sleep when you're a new mom, but if you nap when the baby does, you'll be able to grab a few extra hours of rest.

2. Snack well, snack often. Don't go long periods without eating, especially if you're breastfeeding. Healthy meals and snacks contribute to clear thinking, productivity and energy. Plus, if you don't nibble on something every three to four hours, you'll become way too hungry to make smart food decisions.

3. Eat on smaller plates. A 2006 study in the American Journal of Preventive Medicine found that people serve themselves more food when using larger spoons and plates, while downsizing the dish size had the opposite effect. For weight loss, portion control is a must. Using smaller plates is a simple tool for controlling how much you eat without having to measure anything.

4. Fill up on veggies. Vegetables have fewer calories per serving than practically any other food. Plus, their high fiber content promotes a feeling of fullness, making it easier for you to limit your calorie intake.

5. Make an exercise date. The best way to be sure to exercise is to make a date with another new mom. Stroll your babies; meet at a yoga class; hike at a local park. Make a fitness appointment with a pal and you're a lot less likely to make excuses.

Getting back in to the exercise routine

So yesterday was my first day back to the gym in....... I don't know how long!!!! I love Gold's Gym because Dan and I can work out together, and Ben can have his fun too at the playroom. We went last night and I had a good work out. It's like my body was starving for exercise.

First, Dan and I went to the Cardio cinema. The movie that was playing was Spiderman. The movie is a great distraction. I didn't hardly feel like I was working out. I warmed up on the elliptical for 10 minutes. Then I went over to the bike. Only lasted on that for 2 minutes. And then I went to the treadmill. Only lasted for 10 minutes. Then back to the treadmill for another 5 minutes. I guess it ended up being a circuit training work out. Work out, switch, work out, switch. It is suppossed to help you burn fat quicker. Of course I did not plan this.

Even though my body was starving for exercise, my body was feeling super heavy. It's like my body and spirit were not on the same page. Does that make sense? For many reasons I could have said, I will work out another day. My left foot has been KILLING me. I think I have a bone spur or something? It started a few weeks ago during vacation. I tried to ignore it and then I noticed myself limping. I bought those special gel inserts for my shoes. That didn't help. I might get it checked out soon if it doesn't go away. Anyhoo - the main point is that I could have said oh my foot hurts, I need new work out shoes before working out, or I ate too big of a lunch and I can't workout. Could have said all those reasons.....but I didn't. And for that I was proud of myself. It's about pushing yourself a little more each day in different ways. Today was just about getting back on that exercise horse...even if it was shorter than anticipated.

Well, after the cardio....... Dan and I went to the weight lifting area. I am a "firm"(no pun intended) believer in strength training. I notice a difference especially in my arms, back, and gluteus maximus when I strength train. Today I really wanted to focus on my arms and my back. I have really noticed those two things the most with not working out. I have started to get Oprah arms again. And my hump between my shoulder blades is back. And my posture is just down the tubes right now. Alright now that I have given you WAY too much information about me......

Do any of you have some good exercise moves for arms or back? Or do you have any good advice about how to stay motivated even when you just want to stay home?????

PS My exciting news of the day? I returned from el bano to find Dan talking to a personal trainer. I spoiled his surprise for my V-Day present. He was setting me up with a personal trainer for my Valentine's present!!!!! I had been hinting that I really could use some extra help with techniques and a healthy diet routine. (Heather - I dropped the line that James was so sweet to get you that for Christmas...hint hint hint....so thank you James...)

Friday - date night

Breakfast - cinn weight control oatmeal and a banana, vitamins, water
Lunch - California rolls with wasabi and soy sauce, sips of groovy guava jamba juice
Dinner - Hello date night! Pirates of the Carribean 3 rocked my pirate boat! ARGG MATEY!! 2 slices of delicious pizza, popcorn, root beer, some raisinets, sips of sprite and diet coke

Exercise - Does cleaning house and watching 2 toddlers count?!?!?!

Thursday - day of skin cancer steroid injection treatments - yah I deserved the chocolate

Breakfast - plain silk soy milk and cheerios

Lunch - Tuna, mayo, and lemon pepper mixed and put on 3 light rye WASA crackers

Snack -popcorn, chips, salsa, peanut butter(yah - I think I am having pregnancy cravings)

Dinner - half steamed rice half fried rice with terriaki chx and little bit of orange chx, 3 cream cheese ragoons, and some orange soda.

Dessert - Butterfingers ice cream bar

Exercise - I rested in bed and watched chick flicks. Today I had multiple needles shot in to my shoulder and chest. I totally deserved every treat I got. Man was I in pain. That's enough to coat my body in sunscreen every time I leave the house.....learn from this my friend...sunscreen is your friend!
**And last but certainly not least - I have an amazing husband who came home from work early, watched Ben and Lily while I rested, then took Ben and grocery shopped, and brought me home special perfume and a willow tree. I love Dan so much. He spoils me.......

Wednesday - HAPPY 4th OF JULY!!!

Breakfast - banana(was really busy getting ready for the day)

Lunch - broccoli, tuna, whole wheat pasta noodles, shredded cheddar cheese, garlic salt sprinkled on top

Dinner - homemade mini sub sandwiches(rye sub bread, little mayo, little Dijon mustard, romaine lettuce, pepper jack cheese, turkey and ham) light fat free pringles, apple slices, few pieces of celery, root beer and Hansons natural diet soda

Snack - tiny bit of cotton candy(most of it melted from humidity by the time Dan walked back to where Ben and I were saving our firework spot)

Late dessert - when getting back home I had some of the jello flag mold I made. - sugar free strawberry jello, sugar free cool whip, blueberries, and strawberries.

Exercise - Today my exercise was walking from car to block party at Pearl Harbor, back to car, then walking to picnic spot, then back to car...... Today's exercise was walking!

Thursday

Breakfast - 1/2 C strawberry yogurt with chopped pecans sprinkled in; 1 piece of multi grain toast spread lightly with peanut butter; water, vitamins


Lunch - 1 whole wheat tortilla, no fat refried beans, chopped up onions, chopped up mushrooms, Tapatio hot sauce, sprinkle of shredded cheddar cheese.


Snack - kashi chewy granola bar


Dinner - tortilla chips sprinkled with shredded cheese, chopped green onions, jalapenos, no fat refried beans.

Snack - Lemon herbal tea with little bit of honey poured in

Exercise - Walked down to kids playground and played with Ben and Lily. Went down slide with both of them after carrying them up the stairs. Drove them around in a pretend kids car while running behind them pushing them. Walked back up hill to house while carrying Ben and holding lily's hand. - I broke a sweat so I consider it a work out. :)

Wednesday

Food Log -


Breakfast -
1 piece of multi grain bread with a light spread if Skippy natural peanut butter; 1 C strawberry yogurt with a sprinkle of chopped pecans; 3 orange slices; water; vitamins


Lunch - 1 grilled pork chop(pre-made last night by chef Dan) seasoned with lemon pepper; 1 no fat/no cholesterol/whole grain flour tortilla sprinkled with shredded cheese, little bit of butter, and cholula hot sauce; water

Snack -
Kashi chewy granola bar, protein shake with Lactaid milk

Dinner - whole wheat organic pasta noodles, marinara sauce, 2 chx tenders, mozzarella cheese; cold spinach leaves as a salad spritzed with Italian dressing spritzer

Snack - 1 sugar free chocolate pudding with 1 spoonful of chocolate cool whip

Exercise - Put Ben into the jogging stroller and walked down to our track on base. Sprinted/fast pace walk 2 laps, ran around middle of track grass playing with Ben and Dan.

Tuesday

Food log -

Breakfast - blackberries mixed in to 1 packet of cinnamon weight control oatmeal with 3/4 C plain soy milk; water; banana; vitamins; 1 mug of lemon zinger herbal tea. (Trying to drink lots of herbal tea recently, to help my singing voice.)

Snack - Kashi granola bar, some baby carrots

Lunch - Oh yah, forgot that...too nervous and busy making my audition CD!!!!!

Make up meal - tuna, mayo, lemon pepper mixed together and put in half a pita pocket; 1/2 C strawberry yogurt

Dinner - 2 grilled pork chops sprinkled with lemon pepper, half a bag of Asian mix salad.

Snack - 1 scoop of whey protein, 1 spoonful of creamy smart balance peanut butter, 8 oz plain silk soy milk

Exercise: Today was lower body, abs, and cardio day
ABS workout
5 minute fitness test on bike
20 minutes on treadmill (just stayed at 3.5 - so not in to working out today)
* Left gym after doing abs and cardio. Then went home and ate dinner. I then did the following right before getting my stinky self in to the shower.
3 sets of 10 squats
Every leg lift you can possibly imagine
a few more minutes of doing ABS

Friday!!!

So I am very happy to say that I stopped eating 2 hours before I went to bed last night! Yah for me! Dan and I also worked out yesterday at his work gym before heading to date night. And at the movie, I resisted getting nachos and chocolate! I chose the healthiest options there. Diet coke, hot dog, and popcorn. And we brought hot tamales and licorice that I had been saving for movie night! I usually would get down on myself about the soda and hot dog for dinner, but I was actually happy. I could of skipped the gym, so I had time to make dinner before date night. But I really felt that working out was needed for me. So YAH for me!

So here is today's food log -

Breakfast - Cinn weight control oatmeal, fresh cut up strawberries, sprinkled cinnamon, raisins; water; vitamins. Side note - I would not suggest mixing the strawberries into that mix. It tasted weird.

Snack - Kashi chewy granola bar

Lunch - 3 multi grain WASA crackers with light laughing cow cheese spread, tomato slice, and turkey breast slice; 2 whole wheat tortillas sprinkled with cheese

Snack - Protein shake with 8 oz light plain soy milk

Dinner - whole wheat organic linguine noodles with citrus shrimp, I sprinkled the pasta and shrimp with a tiny handful of shredded mozzarella cheese, also had edamames before and with dinner, and of course.....WATER!!!

Snack - munched on some edamame's and crystal light tangerine/strawberry flavor

Snack - Creamy chocolate banana ice treat!!! Taste delicious!

** Exercise and feelin good**

Dan left tonight to help out some people from our church. I found myself alone with Ben and just wanting to order pizza and watch a movie with Ben. But, I did not to do that. Oh no, I got my tushy in gear. What is my main motivator at the moment? *July 20th and singing in the Colgate country showdown. I've gotta feel confident not only in my singing but in my jeans. ;) wink wink Seriously though....I am proud of myself. I clicked on the link to the right of my page that says 10 ingredients and 40 recipes. I had went grocery shopping with that list last week. I am just now getting around to cooking a meal from it. I found a citrus shrimp recipe that sounded delicious. So while the shrimp was marinating, I grabbed Ben and the jogging stroller and off we went. We live on a steep hill. It is my main reason for not getting out more. But this time I did it! And I came home sweating like a pig(it felt great), made some yummy wholesome dinner food while listening to my I-pod in the I-home set to my "relax and unwind" play list(aka: Norah Jones, Andre Bocelli, John Mayer), ate a nice quiet meal with Ben, put Ben to bed, cleaned up the house, jumped in the shower, and still had energy to greet Dan with a smile. :) Yah for me! It's a good day today!

Thursday

Food Log -


Breakfast - cinn weight control oatmeal with some fresh blueberries mixed in; water; vitamins
Lunch - Crispy(used canola oil in skillet) whole wheat tortilla with low fat refried beans, sprinkle of cheese, tomato's. onions. and a tiny bit of non fat sour cream
Snack - protein shake
Dinner -Movie date night - hot dog with ketchup and mustard, diet coke, popcorn, hot tamales, licorice(I resisted the nachos and chocolate candy products!!)

Exercise -
5 minutes on bike to warm up
7 minutes of stretching
30 minutes on treadmill - did (2) 1 minute intervals on 5.0 speed jogging, rest was walking at 3.5 speed some times with incline between 2.0 and 3.0
Weight machine for back/arms - 2 sets of 12 - this is the wonderful new exercise that I have discovered. It helps get rid of my "hump" by my neck. It formed when my front area got HUGE during the pregnancy. Also from poor posture. I thought I would never get rid of it. God bless this weight set!

Enough to get to the gym

I am watching the weight come off...that in itself is enough to get my tush to the gym! Well the scale and mirror don't lie! I feel like I am shrinking...like literally getting shorter....

So Dan, Ben, and I headed over to Dan's work gym again. It's so great because no one is ever there. And as old as the equipment is......it's still free and at our disposal any time! So today I hopped on the bike for a 5 minute warm up. A nice stretch was done and my calves and hamstrings said THANK YOU!

Then jumped over to the treadmill (really was not feeling that happy to be working out right then) and did 17 minutes on that. At that time Ben started to get REALLY fussy. So Dan and I decided that since I was walking on the treadmill, I might as well be pushing Benji outside for some fresh air! And Dan had just finished listing his arm weights. The fresh air was nice for myself also.

So off we went to head outside. Down the road from the gym and military base is a track and field. So we walked(didn't drive) over there. When I got over there, Dan and Ben went ahead of me and I decided to walk/jog. My chest started to hurt. So after half a mile we walked back over to the parking lot where the car was parked. Total time walking outside - 6:05 - 6:25

I think I'll do some abs tonight. Wish me luck!

Wednesday's breezy work out

So today's work out was a piece of cake. But it sure didn't start out that way! I arrived to the gym only to realize that my IPOD would not turn on. The battery was dead. So this in itself was almost enough to have me turn around and walk out of the gym and head right back home. But I am a changed woman! I decided to stay and work out anyways. And my body loved every minute of it. ( This is one of the reasons I can't wait to get back to Utah where my Golds Gym membership(paid for but on hold) is anxiously waiting for me! For now I will be totally fine using our free military gym. )

Another obstacle was that every treadmill and elliptical machine was being used. I then decided to grab the step aerobics class that was about to start. But every step was being used! I did not give up though!!! I thought maybe I would ride the bike for a warm up, stretch, then see if someone got off the elliptical. And they did! And this is how it went.........

I started off with riding the bike through a 5 minute fitness test. Remember I took that a few days ago? Well, I have improved. I went from a score of Poor to Below Normal...so okay I guess? I still don't know how that bike gages fitness? I then stretched for 10 minutes, while watching the elliptical like a hawk. Then when someone started to look at it....I hopped on! ;)

So then I did the elliptical machine. I set it for 30 minutes and decided I would try my best to stay on the entire time. And guess what? I did it! My feet at one time did start to get tingly and fall asleep. I think that's just part of working out on the elliptical? But, besides that I had such a great work out! And I would have went for 30 more minutes had I not had Dan's work dinner to get to. My lungs did not burn one time. (I really focused on my breathing.) My legs did not die. By golly I think I am actually getting into shape.......

Rested on Tuesday from exercise

Yesterday, I rested and did not do any exercise. I was at the Dr with Ben for most of the afternoon. I was feeling like garbage myself. I had sweated most of the day anyways from the HOT weather just doing errands. So, I decided to not over do it or push it. Dan and I both (after getting dressed and in route to gym) decided it was too late to work out(Ben didn't feel good and was getting CRANKY) and we should just take a rest today. I am proud of us for listening to our bodies.

Monday work out

I just got back from the gym. I am still a little sore from Saturday's work out. I took it easy at the gym today. And, I listened to my body and did not jog. I am sticking with fast paced walking right now. The jogging is too hard on my shins and knees right now. Plus most of my work out songs on my IPOD are better suited for quick walking and biking. So the following is what I did do at the gym today:

10 warm up of walking on treadmill

10 minute stretch (felt REALLY good)

20 min on treadmill at about 3.5 speed setting, sometimes I had it at a 1.5 incline to stretch out my calves a little more

7 min on the bike (5 min of that was a fitness test) I scored a poor rating - BOO!

~ After I did Saturday's work out, I didn't really feel like I worked my stomach muscles well enough. And my stomach is my main focus area to drop inches in. I have a great belly dancing video that works the stomach area REALLY well. So I am going to do that later on. Till next time!

Saturday is a work out and a half day

Just call Saturday the pump me up and work out day! I woke up after sleeping in. (THANK YOU DAN!) I ate my healthy breakfast, drank some water, took my vitamins. Then a little bit later Dan, Ben, and I headed to the gym. (Dan works on a base that has a private gym. No one works out there after work hours. So we are able to bring Ben and still get a great work out together. ) So the following is what my great work out consisted of. This is above and beyond my normal day of working out. But do you remember all that take out we had this week?????? And plus I had only worked out once this week. So I really felt great after doing the following:

* 10 min warm up on stationary bike

* 35 minutes on treadmill - walked most of time at 3.5 setting speed. Also did 1 minute straight intervals of jogging at 5.0 speed setting. First 15 minutes and middle 10 minutes I had the incline set to 2.0 - 3.0 going up hill.

*Women's health lower body workout #1
Love your lower half
Four do-it-at-home moves for a four-star posterior

*Women's health upper body work out #1
The easy toned arms plan (level 1)
Press, pull, and curl your way into a sleeker upper body

So as you can imagine I am WAY sore from that work out!!! Believe it or not, but tonight I am going to try and squeeze in an ab work out. Wish me luck!

_________________________________________________________________
EDIT - I DID IT! I JUST FINISHED ....................
CORE WORKOUT 2 - THE FLAT ABS PLAN (LEVEL 1)A
Now I am going to do a REALLY great stretch. My body is screaming for a good stretch!