Tuesday, January 24, 2012

Tuesday's Look {14 steps to be healthy}

{first off, here's a little something from me}
the one who sucks stinks at working out and eating healthy. 

{my goal}
let's start with a little intro to this post..... I have a goal in mind, and I am hoping to stick with it for the next 30+ days. I am not going to lie, I am possibly the worst eater/worker outer and I have no concept of the nutrition value in food. And I want to lose my baby belly that never really went away.. actually a year ago (a year post baby) I actually looked slimmer than I do now.. and that is how I knew ok i BETTER do something before I start to lose myself and I never feel the way I used to.

so that, along with the fact that me & ty are lucky enough to go to Cabo in the beg. of March... I am bound and determined to change my eating/exercising pattern for the next 30+ days.  
and i better be ready to get into a bathing suit.
i hope!

i literally have not stuck to a workout since high school which was forever ago!  I played sports year round in high school (soccer & track) and going to practice & games was all i needed. I have struggled since high school making it a point to go to a gym, I have always started the "oh i am going to work out" but i never stick with it longer than a week. 
sooo thats my goal, to stick with this 30 day challenge
ok so I am not worried about losing weight.. I am worried about losing the nasty belly I have that makes me feel like I look like i did when i was 20 weeks prego! Ok, so if any of you are thinking you look fine.. you have not seen me naked. period. not arguing with anyone on this.. I think it is perfectly normal to want to maintain the best you. whatever that may be.
and that is why I choose to lose my belly that has no longer allowed me to wear tight fitting shirts.. I still love my slouchier style tops.. but when your old t-shirts are hugging on your midsection.. that didn't use to... that might be when you have a problem.
and that is my problem... 


{what i'm changing/doing}
ok so I am a little naive on healthy foods.. that has been my goal to try and figure out what to eat.
so I have a family friend who is doing weight watchers..
so I thought hmm weight watchers that seems perfect.. they literally tell you how many points you can have per day and you abide by that little rule.

i'm pretty sure I am a snacker.. I like to snack a lot. I like sugar. I like carbs. 
ok so I didn't give the whole weight watchers thing a try.. but I did try to take some of the rules and apply it to my eating style this past week so I  got on a kick of trying to figure out whats good to eat.

ok, so the whole concept of weight watchers was too confusing for me. 
I need a personal nutritional trainor or a calculator right there next to me everytime I grab a piece of food. it seems like for me, I would basically be starving myself if i tried to stick to weight watchers.

After eating dinner I want a treat.. some kind of dessert to satisfy that craving..
I'm pretty sure all points would have been used up by that mid afternoon..

ok so anyways I'm getting side tracked.. I just watched this little intro video on Beyond Diet
it STRESSED
if you can eat the right foods 
you can eat ALOT!

ok so this seems like the path I am going to go.

I still need to figure out what the "right" foods are.. 
it gave me a little jump start of ideas.. 
but basically thats my goal as of now!


{how i'm exercising}
I have started the Body Rock 30 day challenge
i kinda wing it.. i'm not too hard core but I figured whatever i can do off of her workout is better than nothing! I have continually had sore muscles so I figured it's whatever I manage to do from it, helps! 
if you want to attempt it.. i would highly suggest it.
i'm currently at week one day 4
it gives you good suggestions on workouts that you can do in your living room with out any equipment! I just now started introducing running last night. just a mile. but I am happy with that.
and i am doing all her workouts in my living room while lex is down napping.

each day they tell you to have a motivational word..



here are some tips from Womens Health if you are interested in getting fit...
14 easy ways to burn more fat
1.
Don't Diet

The Women's Health Diet isn't about eating less; it's about eating more—more nutrient-dense food, to crowd out the empty calories and keep you full all day. That's important, because restricting food will kill your metabolism. It sends a signal to your body that says, "I'm starving here!" And your body responds by slowing your metabolic rate to hold on to existing energy stores.

What's worse, if the food shortage (meaning, your crash diet) continues, you'll begin burning muscle tissue, which just gives your enemy, visceral fat, a greater advantage. Your metabolism slows further, and fat goes on to claim even more territory.

2.
Go to Bed Earlier

A study in Finland looked at sets of identical twins and discovered that in each set of siblings, the twin who slept less and was under more stress had more visceral fat.

3.
Eat More Protein
Your body needs protein to maintain lean muscle. In a 2006 article in the American Journal of Clinical Nutrition, researchers argued that the current recommended daily intake for protein, 0.36 grams per pound of body weight, is woefully inadequate for anyone doing resistance training and recommend that women get between 0.54 and 1 gram per pound of body weight. (If you want to lose weight, use your goal body weight as your guide.)

Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Plus, research shows that protein can up postmeal calorie burn by as much as 35 percent.

4.
Go Organic When You Can

Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater-than-normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. In other words, pesticides make it harder to lose pounds.

Of course, it's not always easy to find—or afford—organic produce. But in general, conventionally grown items that you peel—avocado, grapefruit, bananas—are fine. But choose organic when buying celery, peaches, strawberries, apples, blueberries, nectarines, sweet bell peppers, spinach, kale and collard greens, cherries, potatoes, and imported grapes; they tend to have the highest levels of pesticides.

5.
Get Up, Stand Up

Whether you sit or stand at work may play as big a role in your waistline as your fitness routine. Missouri University researchers discovered that inactivity (4 hours or more) causes a near shut- down of an enzyme that controls fat and cholesterol metabolism. To keep this enzyme active and increase your fat-burning, break up long periods of downtime by standing up—for example, while talking on the phone.

6.
Drink Cold Water

German researchers found that drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily—enough to shed 5 pounds in a year, with essentially zero additional effort. The increase may come from the work it takes to heat the water to body temperature.


7.
Eat the Heat

It turns out that capsaicin, the compound that gives chile peppers their heat, can also fire up your metabolism. Eating about 1 tablespoon of chopped peppers (red or green) boosts your sympathetic nervous system (responsible for your fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of about 23 percent. Stock up on chile peppers to add to salsas, and keep a jar of red-pepper flakes on hand for topping pizzas, pastas, and stir-fries.

8.
Rev Up in the Morning

Eating breakfast jump-starts your metabolism so it's no accident that those who skip this meal are 41⁄2 times as likely to be obese. The heartier your first meal is, the better. In one study published by the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over 4 years. While those who got zero to 11 percent gained nearly 3 pounds.

9.
Fight Fat with Fiber

Research shows that some fiber can fire up your fat burn by as much as 30 percent. Studies find that those who eat the most fiber gain the least weight over time. Aim for about 25 grams a day—the amount in about three servings each of fruits and vegetables.

10.
Eat Iron-Rich Foods

Iron is essential for carrying the oxygen your muscles need to burn fat. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources.

11.
Get More Vitamin D

Vitamin D is essential for preserving muscle tissue. Get 90 percent of your recommended daily intake (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, fortified milk and cereal, and eggs.

12.
Drink Milk

There's some evidence that calcium deficiency, which is common in many women, may slow metabolism. Research shows that consuming calcium through dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.

13.
Eat Watermelon


The amino acid arginine, abundant in watermelon, might promote weight loss, according to the Journal of Nutrition. In a laboratory study, adding this amino acid to the diet of obese mice enhanced the oxidation of fat and glucose. Snack on watermelon and other arginine sources, such as seafood, nuts, and seeds, year-round.

14.
Stay Hydrated

All of your body's chemical reactions, including your metabolism, depend on water. If you are dehydrated, you may be burning up to 2 percent fewer calories, according to researchers at the University of Utah. Drink at least eight to twelve 8-ounce glasses a day.



ok back to me again, here are some of my rules i made for my self for the next 30 days
1. no pasta
2. no dr.pepper & cokes
3.  Eat more fruit - and try to eat some vegetables
4. cooking more food my self- if you have been following me on pinterest I have been pinning a lot of food ideas on my workout tools board.
5. drink more water.. my friend Bre introduced me to that water bottle above & love it! (target has them)

and I did take a before picture of my midsection.. just for my own motivation
ok, sorry if this post doesn't apply to you what-so-ever
this is whats going on in my life as of now so I am posting it!

8 comments:

  1. Home workout...
    http://pinterest.com/pin/8796161741991627/ my challenge this week!

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  2. Good for you! I really just started working really hard on mine too. I'm down to normal everywhere but my belly. I decided I have to get it all off before we start trying again, or it will be a nightmare to get it off next time. Cabo will be a blast, I'm glad you guys will be able to go!

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  3.  i so know what you mean ash! i figured it is just going to get harder and harder if i dont do it before our next babe!

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  4. good for you! I went to the grocery store last night and revamped some of our meal planning! 

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  5. This post made me laugh! I don't know why it did just totally related when you said "you haven't seen me naked." Ha... having a baby will definitely do that to you, even though you do look fantastic! :)

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  6. haha yes it will! 

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  7. i liked those 14 tips! good information. glad you are still diggin the water bottle. I'm now on my 2nd one.  I laughed when i read you took a picture of your mid section cuz I debating taking a picture of my problematic area, back side, yesterday. I just don't know that i reallt want to document my cottage cheese infested  butt and thighs. I too have some weight to shed! I got down to pre baby weight this summer but it came back around the bloody holidays.

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  8.  haha do it take a pic..  i need to plaster mine on my treadmill hahah

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