April, I'm no Fool, Challenge!

l I'm a little behind in getting this month's challenge started, but it is underway - TODAY!

Here are the deets:

First of all, this challenge is being held on my Missouri Fit Club group page on facebook.  It is a closed group, so if you want to participate let me know or friend me on facebook and I'll get you added to the group.  Since it is a closed group, only the members of our group can see the posts.  Also, we are here to help and motivate each other, there is no judging or being mean!  It's a positive place only!

April I'm no Fool Challenge rules:


We all know what we need to do, but sometimes we need a little push and motivation from our friends!

1) Must workout 6 days per week - can be any workout, prefer one day to be yoga or stretch but not necessary

2) Eat clean, avoid processed foods, eat 5-6 servings of fruits and veggies, no more than 2 alcoholic beverages per week - post your meals on the group page daily/weekly

3) Drink water - atleast 64 oz per day

4) take your before/after measurements and photos (you don't have to post them on the group page,  but post your results at the end of the month!)

5) Put your money where your mouth is, decide to complete the challenge. Put up $20. If you complete the challenge, you keep your money, if you don't complete the challenge then you donate it to your favorite charity! Either you can have a nice treat for yourself or help someone else out! Everybody wins!

I put my $20 on my fridge in hopes that it will keep me from mindlessly eating and remember what I am working for!

So, who is in.  Today is Day 1, 27 days of exercising and eating right will definitely get you good, healthy habits to take into May and the dreaded swimsuit season!!

Discussion:  Do you find you do better if in a Challenge?  Do you prefer to have group support and accountability?

are you on track?

Having trouble staying on track?  What is your weakness? 



Dessert?
Snacking?
Eating out?
Eating too much while cooking?
Portion control?
Too many drinks with dinner?
Not working out?

Whatever your trouble area is, there is a way to stay on track!  You are not alone either!  Many of us have issues with each and every one of these problems. 

Mine right now is Dessert!  I never used to crave sweets, now I can't get enough and I am not kicking the sugar to the curb....

Dessert:  Stick to one dessert per week.  Make it rich and decadent.  When you plan for one GREAT sweet treat per week, you can indulge and know that you are going to get that craving out of the way!  This gives you something to look forward to!  In the meantime, try fruit instead,  how about some berries with a drizzle of agave, or berries with greek yogurt if you eat dairy products.

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Snacking:  Munching non-stop will pack on the pounds quickly, so if snacking is your problem try to keep busy, keep your hands busy.  Most cravings last about 15 mins.  So, do something else for those 15 mins.  Call a friend, do needlework or a crossword puzzle, go for a walk, drink a glass of water.  If you can't kick that craving go for a healthy snack.  Fruit or fresh veggies, try the Pirate's Veggie Booty, graham crackers. Be aware of what you are putting in your mouth.  Brush your teeth right after you finish dinner.  This signals the brain you are done eating for the night!

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Eating out:   This is a tricky one.  So many hidden calories in our meals.  So, be picky when you order.  Get your protein grilled without extra butter or oils. Skip the bread basket and the butter.  Tell them to not even bring it. It's too tempting.  Ask for a box when you get your meal.  You can put half to-go and save a ton of calories.  We are all guilty of eating too much when we are visiting with friends and not paying attention to when we are truly full.  Check out the menu online and choose what you are going to order and STICK WITH IT!   Skip dessert.  Order a cup of tea or decaf coffee instead.  This keeps you social, but avoids the calories of that  cheesecake.

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Eating too much while cooking: If you are starving when you start cooking, you are going to nibble here and there and before you know it, 500 calories have been consumed.  Try having a little snack before starting - a handful of almonds, small salad or better yet, drink a big glass of water.  Wear your snug clothing instead of sweats.  Be aware of your waistline.  Make all your food over the weekend, freeze it and then you can just pop it in the oven and no noshing while cooking!

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Portion control:  I have issues with portion control.  If it tastes good, I always want more.  So what to do?  Dish up your food on your plate and put the rest away.  This will stop going back for seconds.  Remember a serving size, get used to eye-balling it. 

This is from webmd.com:

Vegetables or fruit is about the size of your fist.

Pasta is about the size of one scoop of ice cream.
Meat, fish, or poultry is the size of a deck of cards or the size of your palm (minus the fingers).
Snacks such as pretzels and chips is about the size of a cupped handful.
Apple is the size of a baseball.
Potato is the size of a computer mouse.
Bagel is the size of a hockey puck.
Pancake is the size of a compact disc.
Steamed rice is the size of a cupcake wrapper.
Cheese is the size of a pair of dice or the size of your whole thumb (from the tip to the base).

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Too many drinks with dinner:  Drinking adds many extra calories.  Having a strawberry margarita before dinner and a beer with dinner adds 400 extra calories.  I'm sure it won't come as a surprise to you that people that drink with their dinner eat more calories than those people that do not.  Stick to one glass of wine with dinner - order it to come with your meal.   If you feel left out try a club soda with lime, sparkling water or get your water in a wine glass. 

Not working out:  This one is tough.  If you don't love working out, you probably haven't found your DREAM workout!  I say keep looking.  There is something out there that you will LOVE!  It may be walking with a friend, running, dvd's at home or going to the gym. You may love the elliptical, the latest, cool class at the gym.  Find one you love and you will be excited to get moving!  Get a workout buddy.  You will be held accountable and know that someone else is counting on you to be there ( I am happy to be that buddy for you!!)  My dream workout is Turbo Jam.  I didn't like to workout, only did it because I knew that I needed to.  Dreaded it every, single day.  Now, I LOVE Turbo!  I do many other workouts and don't mind it as much, but I always add in Turbo!!    Working out will give you more energy, the endorphins will make you happy and that is so important, plus you will meet so many GREAT people!


Discussion:  What is your downfall and how do you cope with it?

to work out or not to work out?

I haven't been feeling so great since the weekend.  I want to address working out when you are sick.

Should you or shouldn't you?

I feel that you should listen to your body.  Obviously, if you are in bed sick running a fever, the answer is no!  Rest is so important to healing our bodies.  But, what if you just don't feel good.  I've been nauseous all week.  I'm able to be up and functioning, but do I want to work out? 

I haven't been, I just didn't feel like I could work out and push my body to the limits.  Other people think it is okay to work out. I think it is a personal decision, but you really don't want to push it too much.  You need to heal the body first and foremost!

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The rule of thumb seems to be if it is above the neck - you can workout.  If it is below the neck - skip it!

Some studies show that working out while you are sick may prolong the illness.   If you just have the sniffles or milder symptoms of a cold, then you can work out.  I don't think I'd be doing Insanity, but keep moving.

If you have a stomach ache, it is probably going to make you feel worse.  At least that is what I have found.

If you work out in a public setting, please think about your friends in the gym.  Don't go spreading your illness.  Stay home!

Since I haven't felt great for several days, I skipped my workout.  Yesterday, I went for a walk.  I am starting back, but slowly.  I don't want a relapse.  Since I had Madelyn, I loaded her up in the wagon and off we went.  We made it about a mile.  She was ready to get out and move around. I sure wish I had her energy!!

What about your diet?  When you are feeling bad, how should you eat?  I try to keep it light and on the "clear" side.  I never drink soda, but this week, ginger ale and 7up have been my friends.  For some strange reason, water makes me feel even more nauseated.  

All I know is that I miss my workouts and am ready to get back to it. 

Discussion:  Do you workout when you are sick?

football

I love football.  Growing up, we ALWAYS watched the football games on Sundays.  Never missed them!  So, it is a tradition that has carried over to my house as well.  My favorite team is the Kansas City Chiefs, I have loved them for years, through thick and thin!  There's been quite a bit more thin than thick!  So, I am excited for Superbowl 2011 today.  Not as excited as I would be if the Chiefs had made it, but excited enough to have a big party!  YAY!  A reason to celebrate!!!

We are having friends over and it will be loads of fun!  I'm cleaning and cooking this morning and then be ready for the big game!  Brian LOVES the Steelers, so I think I'll be cheering on the Pack!  Really, I like both teams and don't care which one wins!

I'm making a BIG pot of veggie chili, a "cheesy" dip (don't tell!!) and a veggie tray.  One of our friends is going to cook the phesant that they hunters brought home from their last hunting trip and everyone else is bringing a dish as well.  There will be GOOD food!

It's now time for a little truthful tell-all!

I have really not done well the last few weeks with my workouts or my eating.  I've been watching what I eat somewhat, but probably eating more than I should.  I thought I was ready to get back into my daily routine, but I didn't stick with it!  So, when I got on the scale this morning, my eyes popped out of my head.  It has caught up with me and FAST! 

I have a bad relationship with the scale.  Either I weigh several times per day or I don't weigh at all.  Neither one is good.  So, I'm bringing the scale back out.  I need to, I have to know where I am.  It's NOT PRETTY!!!!

Brian and I have decided that a little wager is in order so we can get back to our healthy habits.  This should be fun.  I think I might be in trouble though.  Brian can lose weight easily if he really puts his mind to it.  So, I am going to have to be extra diligent!

I'm going to be posting the good, the bad and the ugly all here for you to help me stay on track!  I'm going to be doing Insanity ( I think, going to make my final decision today) and I'll post it all!  Workouts, food and how I am feeling! I hope you don't mind, but I have to have the accountability!  I need the fitness support!

We are going to Savannah in about a month and I think I need to be on track and in shape for that trip!  I may have to put on a bathing suit.. That should be motivation enough...

Discussion:  What is your motivation to stay on track, getting your workouts done and eating right?

snowmeggedon!

WOW!  It's crazy out there!

I opened the door to take a photo and there is a snow drift against the door.  Our front door faces the north and that is where the snow is coming from.

It is really pretty, but I could certainly do without.

I'm getting ready to do my workout (Insanity) and then I am going to hit the SHOVEL!  If I stay on top of it, maybe it won't be sooo bad, right?  Although I think we have atleast 8 inches already!

We don't normally get snow like this.  I can't remember the last time we had over a foot of snow.  They are calling for around 20 inches before it is over!

I'm planning on a quiet day.  Working in the office, making chili and shakeology no bake cookies, snuggling and reading (Crazy, Sexy Diet and The Leadership Moment) are also on the agenda, and we got the generator worked on yesterday.  I think we are ready!

NO FIT CLUB TONIGHT! 

I will be hosting a Online Fit Club Snow Party tonight on my Feeling Fit with Dana facebook page.  I'll be posting mini challenges throughout the night (provided we still have power) so we can still get our sweat on!

Be sure to "like" my page so you can follow along!!  It will be fun!

Foam rollers

Here is a quick video on using a foam roller to help with muscle soreness.  I started Insanity on Monday and have been so sore ( mostly my calves!).  This is one way to relieve the pain!



Discussion:  Any good tips for relieving muscle soreness?  Do you get sore when you start a new fitness program?

hot date tonight!

I have a hot date tonight!  I can NOT wait!

I'll be joining my 3 bff's today:

I've already taken advantage of the ibuprofen and the Vitamin D!  But tonight I get to soak in the tub with the epsom salts.

Since I started Insanity this week, my calves are shredded!  It hurts to walk, it hurts to go from sitting to standing, it hurts to squat  AND I have Madelyn today.  However, if I keep moving, I am pretty good!

I also have found that I hurt more the second day the most.  Then the pain begins to subside - YAY!

What are the best ways to deal with sore muscles:

1)  Ice - use ice packs to help with the inflammation

2)  anti-inflammatory meds  - like ibuprofen will also help with the soreness

3)  massage - get a foam roller and go to town.  This helps to release the lactic acid that builds up in the muscles.  It may be a bit painful to start, but it will help!

4)  WATER - flush out the lactic acid build up.  Drink up!

5)  epsom salt baths - soak in the tub (don't get the water too hot) and just relax.  Make it enjoyable, music, candles or a good book can help!  Sip on your water while you are in the tub!

6)  Stretching - stretching and yoga will help relieve the pain and soreness too!

7)  keep exercising - don't skip your workouts just because you are sore,  once you get moving, the soreness will get better! You may want to take it a little easier on your body, but keep moving!

8)  therma-care wraps/heat pads - these can be helpful to increase blood flow to the muscles

These are just a few of the things I do to help ease the soreness.  I almost always get sore when starting a new program.  I kinda like it, I know that the workouts are working, but if it is too painful, take it easy for a few days.  You should still be able to function.  So, if it is more than that, please consult your Dr!

I am waiting on a new mircophone for my computer.  I am hoping it will be here today and when I get it, I'll make a video that shows you how to use a foam roller!  I love mine.  It really helps!

I'll be enjoying that soak in the tub tonight for sure!


Discussion:  Do you have a good remedy for muscle soreness?

turbofied Fit club!

Fit Club Tuesday is one of my favorite days of the week!  Tonight's workout is TurboFire!!

LOVE this workout!

TurboFire is the intense new cardio conditioning program from fitness innovator Chalene Johnson. She'll help you get leaner with exercises that burn up to 9x more fat and calories than regular cardio does. And with more than 20 smoking-hot music remixes, TurboFire will pick you up and push you past your limits.


Chalene's New to Class option also gives you the breakdown on how to do each move with the right form.

So forget the excuses. Forget the gym. Now the hottest classes in Southern California come to you.

We are going to do Fire 30 and Stretch 10.   Can Not Wait!

Hope to see you there!

CJ Community Center - 7 PM

Oh yeah, by the way, It's FREE!  Nothing to lose!  Come and have some fun while we get healthy together!

Feb Pinky Promise Challenge Recap

So, it is now the 6th of Feb and I have only earned 2 points so far.  I haven't really blogged about my workouts and eating, so this is the place I will be doing it!  I need some accountability and if I know someone is going to be reading what exactly I am doing, then I will do better than I have for the first 5 days!

Here is my plan:

Diet Plan


b - shakeology
s - recovery drink (after workout if needed) or fruit
l - carb meal
s - green drink/smoothie
d - protein meal

water - 64 oz per day



Workout plan

m - insanity workout
t - am - treadmill/running  pm - fit club workout (slim series for Feb)
w - insanity
th - treadmill/running
f - brazil butt lift or turbo fire
s - yoga/stretching
s - complete rest day (if wanted) or treadmill time



So, I am putting it out there and going to post here daily.  This post may get long, but I'll be staying on track better.  Hope you will join me in being accountable.  Remember, we have the challenge on the message boards.  Check in there if you want to help each other through the month!

2-7-10

I didn't want to workout this morning, but I pushed myself and I was sooo glad that I did!  Burned 138 calories in just the warm up.  This is NOT an easy workout!!!  I was dripping sweat by the end and completely DONE!  Drank half of my recovery drink after workout and added in some extra ice.  I needed it.  I was shaking all over!  My shower was definitely needed.

Meals have gone well.
b - shakeology
s - recovery drink (1/2)
l - veggie chili w/ beans and brown rice, daiya cheese and 1 tsp veganaise
s - green lemonade (SUPER YUMMY!!)
d - not sure yet, hoping Brian will want to go for sushi!

I'll be back tomorrow for another recap!

2-8-11

I had a GREAT day!  Got up full of energy and ready to get a good workout in.  Today is treadmill time and I was ready to see what I could do.  I ran for 30 mins (short warm up and cool downs) and went 2.2 miles.  I was pleased.  I think I will be able to do the 5K at this rate.  Keep your fingers crossed!  Then had fit club last night and we did Slim Series, Firm it up!  I am feeling this today.  My hips are killings me.  Those darned hip flexors.

Meals:
b - shakeology
s - bowl of berries (strawberries, blueberries and raspberries) with a drizzle of agave nectar
l - potato soup with pumpkin seeds and 1/4 avocado  - 6 whole wheat crackers
s - green smoothie (blue dino!)  YUM!
d - veggie chili over sweet onion pasta with pickles and onions, 6 more whole wheat crackers

water - 68 oz.

workout - treadmill and firm it up

Ok, so I'm really sore today.  I should've done Insanity today, but since I was so stinkin' sore, decided yoga/stretching was in order instead.  I'm okay with that!!

WOW!

That is all I can say about the whirlwind of the last couple of days.  I had my Beachbody booth, talked to a LOT of people, helped the Children's Miracle Network with a donation (that makes me happy!!) and I'm worn out!!

I'll be doing it again on November 20th at Memorial Hall in Joplin MO!  Come and see us, there are some great products.  Jewelry, salsa, make-up, clothing, arts and crafts, baskets, purses, home decor and of course fitness products just to name a few. 

A lot of the people were buying Christmas gifts.  I can't believe that it is that time of year already.  It has gone by so fast.  I'm not ready!

I've been wearing my bodybugg since I started the November Challenge.  I have been exceeding my calorie burn by quite a bit.  This is a good thing.  How is the challenge going for you?  Are you working out everyday?  If you aren't, then just get started again.  We don't mind a bit.  Be sure to stop by the message boards for some support and to post what you are doing.

I have another busy day today, so I'm keeping this short again today!  Hope you have a great day!

Discussion:  Are you ready for the holiday season?