Cancelation

Sorry I have to cancel today's workout @ my house....

Feeling Discouraged..... Read this.....

• Get Real About Weightloss
• 100 Ways to Cut Calories
• Motivation for Exercise

All read, NO ONE is responsible for YOUR health and weight loss except YOU! There isn't a magic pill, we all have to work hard to reach our goals. Now remember you've paid to be a part of this group to gain the motivation needed to lose weight. So, we are almost half way, $40 a week and $300-$320 at the finally are on the line. I think that is a great motivating factor. At the next weigh in I will rank the group and let everyone no where they stand. 

Need to gain motivation? try this....

Make some lists, write it out and do some deep thinking 

1. 5 reasons you are doing this challenge
2. 5 things that are making it hard to stay on track. 
3. Remember you are trying to make a lifestyle change; so list the habits you would like to gain
4. habits you want to kick

Exercise is very important to getting healthy and losing weight for good.....

So, sit down and make an exercise schedule for the week (remember the weekly challenge is to workout 4 times this week) Post your schedule somewhere you will see it everyday. (I keep mine on my nightstand & in my planner)

Organization is also very important....

knowing when you are going to exercise and what you are going to eat, really lets you make healthier choices without really thinking about it. Instead of making excuses not to exercise (because it's not planned) or going through the drive thru (because you don't know what to make for dinner) you will have everything planned out in advance, NO EXCUSES. 

So, I just picked up a really cute organizer/planner from Wal-Mart for $3.97, I encourage you to find one and start planning your weeks out.

this is what my week looks like....

I drew a line to separate my schedule from my meal planning. So each day I have everything I need to make healthy choices, when I'm going to exercise and what I am going to eat! 

My is goal is to encourage everyone of you to pick up some good habits and get healthy!

start an inspiration board....

Be positive and stay focused on your health! 

check out this blog very inspirational....

what are your reasons for wanting to get healthy?

mine....

1. I'm tired of hating cameras too... I never really realize how out of control my weight has gotten until I see a picture of myself. I hate it! 
2. I want to be able to wear anything... I hate finding a really cute outfit, trying it on and it doesn't look good at all. I want to be able to like a pair of jeans and have them fit awesomely (don't think thats a word but I'm going with it)
3. I want to like what I see when I glance in the mirror... If I stand there long enough I can convince myself that I like what I see but sometimes when I am just walking by and happen to catch a glance of myself, I think EWWWW!! and then I feel like "dang, thats how everyone else sees me?"
4. I want to run... after a stressful day I want to be able put on my ipod and run the stress away! I used to run a little several years back and it was so relaxing and energizing at the same time, if that makes any sense.
5. I want to be more confident and outspoken... I am naturally a reserved person, so it's even harder for me to put myself out there in front of people, being overweight. And confidence is a very attractive quality, not only in romantic relationships but in all relationships. It's easier to make friends and make a marriage last when you are confident in yourself. 
6. I want to help people... so many people struggle with confidence and weight, I want to show them it is possible and help them to get healthy the right way. I would love to learn about how our bodies interact with food and exercise and become a nutritionist or something.  
7. I want to use my body to it's fullest.... our bodies are incredible, they can do so much if they are well taken care of and in shape. I want to see what mine can do in tip top shape.
8. I don't want to be old and fat... right now I am young and fat, so I figure I can change the less flattering of the two right now.... And I know it's harder to lose the longer you carry the weight around. 
9. To stop wearing out the thighs of my pants... I've had a few pairs of pants, granted I did wear them a lot, that wore out and made holes in the thigh area from rubbing together. I want to be able to stand with my feet together and see between my thighs. 
10. For my husband... I tell him all the time that I am his fat wife and of course he says "no you're not, your beautiful" (he has to say that) but I see the pictures I know the truth. I need to be the best me I can for him and for our family (in the very far future) I want to feel attractive and be his trophy wife... lol...

so leave a comment and tell us why you want to be healthier! and what are you going to do about it this week?

GET MOVING AND JUST DO IT!!!

NO EXCUSES!

WInner Winner Chicken Dinner

So the winner for this week is 

Dolly!

She lost 2.6 lbs last week.... Keep up the good work!

Desserts....yum!

• Chocolate laced kiwifruit with orange sauce
• Poppy seed salad
• No-Bake Cranberry Cookies
• Chocolate Lovers Brownies
• Grilled Caramel Apples
• Greek Peach Cups

There are many more delicious recipes at eatbetteramerica.com

Weigh In Today!

Tonight's weigh in will be at

Veronica's @ 6:30

If you know you can't make it please contact myself,

Marina, or Melisa to schedule an earlier weigh in time today.

We don't want anyone to miss out.

Correction

The workout tonight is at 5:30! @ Renee's House...

Check Up....

We are ending our third week.... How is everyone doing?

Weigh in Thursday 1/29 @ 6:30 @ Veronica's

I made some delicious recipes this week

Adobo Pork Chops

Baked Salmon Fillet Dijon

and I discovered that I like Couscous....

It's a grain, that is similar to rice. It has a different texture to it.

It is amazingly simple and fast to make.... It only took 5 minutes to cook.

Last week I also made my first grocery trip to Fresh and Easy...... I LOVE IT! So many healthy choices  at the same prices, some even a little cheaper, than regular grocery stores.

They even have healthy foods that are put together for you and all you have to do is heat them..... like there tortilla soup which is amazing....$2.99 for a container that had about 4 or more servings for us.

How was your week? Did you discover something new? Did you workout? Did you eat healthier?

I wonder who is going to win the $40 this week!?

Workout Group Tonight!

Workout Group Tonight 

@ Renee's @ 6pm

Let me know if you are going to be able to make it....

Annoucemments...

No Workout Group today!

Congratulations!

We have our Biggest Loser for the week... 

Plashai

Workout Group Tonight!

Workout Group tonight is 

@ 6 pm 

@ Melisa's

More Announcements....

I will review these again tomorrow at the weigh in, but here is a heads up....

1. Rule Change: If you miss the weigh in on Thursday you are not eligible to win for that week, BUT in order to be eligible to win the following Thursday you must weigh in before then. For Example: If you do not weigh in tomorrow you can not win this week, BUT you MUST weigh in either Friday, Saturday or Sunday to win next Thursday. This makes sure that no one goes two weeks without weighing in, thus giving them more time to lose weight, when everyone else only has 1 week. I hope I am making sense. I'll answer any questions at tomorrow's weigh in. Remember it is at Melisa's again @ 6:30!
2. Schedule Changes: please make the following changes to your calendars...

• Wednesdays workout group is moved up to 5:30 @ Renee's House
• Weigh In on February 11th & 18th will be at Lorraine's House
• Tuesdays Workout Group on January 26th will be at Veronica's house @ 6pm Pilates

Announcement!!!

The weigh in Thursday, Jan. 21, 

will be at Melisa's house 

instead of lorraine's 

due to schedule changes. 

Thursday

6:30 PM @ Melisa's

Cancelation!!

Due to schedule change there will be NO workout group for the following Tuesdays, 1/19/10 and 1/26/10.

Awesome Tips!

You have to read through these tips and really put them into practice. We are all at this point in our lives where we really need to make some changes! We don't have to jump in head first and starve ourselves or overwork ourselves to where we give up. BUT we do have to START somewhere! Even if it is slow at first. Start with a 10 minute walk down the street for the first week, with the view that you are making a healthy lifestyle choice, not just till you lose the weight.

I love tip #18...... Set a NON-SCALE goal!......
So let's all do that this week. It could be to work up to an hour workout or to do 10 pushups or to run for 10 minutes, or even to wear a sleveless shirt. Find something fitness wise that is just too hard for you to do at present and make it your goal to be able to do it. And once you reach your goal reward yourself.... not with food but with something non-food related.... like a new pair of exercise pants or a healthy living book or a CD you've been wanting....pedicure, manicure, massage, movie, candle, nail polish, makeup... you get the idea...

My non-scale goal is to lose 1" on my hips....

I hope you will like these tips as much as I have and start applying them.

Website: DIETGIRL.ORG

Workout Group

Tomorrow!

Monday 6 P.M.

@ Lorraine's House

Stretching & Walking

What would you do with $40!!!!!????

4 Days to weigh in!! 

16 competitors!!

$40 at stake!!

I challenge you to workout everyday for the next four days and see what a difference it will make for you!!!! Even if you only have time for a 10  min workout.... JUST DO IT!!

$40 remember!
that is what this competition 
is about after all, 
pushing each other to do more and 
live healthier!

You Missed a Great Workout!

We exercised to 3 different videos that really made us break a sweat!

Hope you are working out just as hard!

Workout Group Today, Saturday 

@ Renee's House 

@ 1:30 pm

Workout Group

Workout Group Tonight!

6 p.m.

@ Melisa's

Be There!

Calorie Counter

I am currently keeping track of my calorie intake and the calories I've burned through this website. I encourage you all to go check it out and see if it something that would help you.

calorie counter: http://www.my-calorie-counter.com/calorie_counter.asp

I love it. They have a calculator which will tell you how many calories you personally should consume to lose weight. They also have a lot of useful information along with recipes!

Awesome job this week!

Keep up the great work!

We are done with week one and press ever forward into week two!

Recap:

1. Weekly Challenge: eat 5 fruits or veggies a day (make sure to keep track of your efforts)
2. Group Workouts:

•  Friday @ Melisa 6pm  Stretching and Walking
• Saturday @ Renee's 1:30 Cardio Workout Video
• Monday @ Lorraine's 6pm Stretching and Walking
• Tuesday @ Marina's 6pm Circuit Workout
• Wednesday @ Renee's 6pm Stretching and Walking
• Thursday Weigh In @ Lorraine's 6:30!!!!!

               

Today is the Day!

We are at the end of week 1! 

How do you think you did?

We will find out tonight!

Tonight!

6:30 @ 

Melisa's House

Workout Group Tonight!

(source)

Who:

Workout Group

When:

Today @ 6:00

What:

Stretching and Walking

Where:

Renee's House

Please, let me know if you are going to make it!

Exercises!

Here are some awesome exercises 
from Health.com 
to add to your routine!

Reinvent your Rear

Heel slides

From Health magazine

For hamstrings, butt, abs

Lie face-up with knees bent and right heel on a towel. Extend hands by sides, and reach left leg straight up from hip. Pressing down with your right heel, lift your hips and lower back a few inches off the floor.

Heel slides

Keeping hips raised, slide right foot out until knee is almost straight. Slide heel back to starting position. Do 10–12 reps, then switch sides and repeat.

Trainer tip: Take this exercise down a notch by placing both heels on towel, hip-width apart, then sliding legs in and out together.

Dancer's rear strengthener

For outer thighs, butt

Sit with knees bent to 90 degrees and soles of feet together; move bent right leg behind you. Rock forward, placing hands on either side of left knee and lifting right leg 1–2 inches off floor. Press right heel back, then return to bent-knee position, keeping leg lifted. Do 10–15 reps, then switch sides and repeat.

Sliding side lunges

For inner thighs, hamstrings, butt

Stand on towel with right foot turned out to side; place left heel in front of arch of right foot. Keeping weight over left leg, bend left knee to 90 degrees and slide right leg out along the side-back diagonal. Straighten left knee, and slide right leg back to starting position. Do 12–15 reps, then switch sides and repeat.

Clean sweep lunges

For hamstrings, butt, thighs

Start with feet together and right foot on towel. Bend left knee to 90 degrees, and slide right leg back to a shallow lunge. Sweep right leg across the body behind you to the left, keeping toes on the floor.

Clean sweep lunges

Sweep leg right. Lift foot a few inches off floor, then lower it again and sweep back to center. Return to starting position. Do 12–15 reps, then switch sides and repeat.

Trainer tip: To add a challenge, hold a 5–8 pound dumbbell in each hand.

Group Workout Change

Today, the group is meeting

at Veronica's @ 6pm

instead of Marina's!

Drive Thru Nutrition!

Drive-Thru Nutrition (source)
Food That's Fast and Healthy
-- By Liz Noelcke, Staff Writer
Having spent a week on a road trip, I learned one thing along the way: Fast food is unavoidable, given time and budget constraints. You can’t beat a drive-thru for convenience and speed of service. But the bellyache you get afterward can quickly remind you of the excess calories, fat, cholesterol, and sodium you just put into your body.
While a super-sized value meal can give you a day’s worth of calories in a single meal, you can exit the drive-thru with a healthier meal. And for the times when there is nothing better than hot French fries or a juicy burger, it’s important to learn how to make good choices.

Drinks
It might only cost a few dimes more to guzzle down a large soda instead of a small one, but your waistline will be paying the real price. Soda—diet or regular—isn't a healthy choice since it provides calories, but no real nutrition at all. Soda is often filled with sugar (or artificial sweeteners), and other ingredients that fill you up without giving your body any benefits. One way to make a fast food meal healthier is to opt for a drink other than soda. Of course, water is a great choice to hydrate your body and aid digestion. Unsweetened tea is virtually calorie-free if you want something other than water. Juice (100% fruit juice, not "fruit drinks") and low-fat milk are two alternatives that add nutrition to the calories you drink, making them healthier choices than soda and other sweet beverages. If you must go with soda, opt for the smallest size available.

Fruits and Vegetables
Just as you would at any other meal, try to include at least one serving of fruits or vegetables with your order. (And no, French fries do NOT count as a healthy vegetable!) Load your burger with extra tomatoes, or enjoy a side of fresh fruit instead of fries or chips. If you are having a sandwich, load up on lettuce, peppers—even cucumbers. If they offer it, opt for a baked potato (nix the high-calorie toppings like cheese and sour cream) instead of fries.

Most fast food chains now offer delicious side and entrée salads. Including these with your meal is a great way to add lots of vitamins and filling fiber for just a few calories. Just make sure not to smother your greens with cheese, eggs, bacon, high-fat dressing, or fried toppings, such as chicken and croutons.

And don't forget about the healthy sides that are staples at fast food joints these days. Apple slices, baby carrots, and more are often available. And if you don't see them on the menu, ask!

Portion Control
One of the biggest problems people face when eating fast food is the out-of-control portions. You don’t have to order the value meal with the big burger, bigger fries and biggest drink. Instead, try a child-sized meal. You still get the burger, fries, and drink, but consume about half of the fat of the full-sized version. Ordering small is automatic portion control—you won’t be tempted to overeat.
If a kiddie-sized meal with a toy on the side isn’t for you, split your order of fries with a friend. You’ll still enjoy that salty crunch without consuming all of the calories and fat of a full order.

Extras
The “extras” can add on the calories and fat. A tablespoon of mayo will add on an extra 57 calories. Add 106 more calories for a single slice of cheese! Instead of smothering your burger with sauces, opt for mustard (about 10 calories). Forgo the sour cream and three kinds of cheese on your taco, and add flavor with low-calorie salsa. Go easy on the ranch dressing and salt shaker, too. These little substitutions can really add up! Your taste buds will be happy (and so will your waistline).

Don’t be fooled by healthier sounding meats, either. While breaded chicken or fish may seem healthier than a beefy burger, these sandwiches often contain just as many, if not more, calories than your average burger since they're fried in oil (and absorb a lot of that fat). Try grilled versions of your favorite sandwiches instead, or opt for the low-cal veggie burger, which is becoming more widely available these days.

Breakfast
A healthy breakfast is the best way to start your day. But while hitting the drive-thru on the way to work may be convenient, it might put you at a calorie overload early in the day. Making healthy, nutritious choices comes into play again. Instead of a breakfast sandwich (English muffin with eggs, bacon, and cheese), order a bowl of fresh fruit, a fruit and yogurt parfait, oatmeal, cereal with milk or plain eggs. That way, you’ll be starting your day off on the right foot.

Oatmeal for a buck!

(click here)

Workout Group

(cartoon source)

Today, the group is meeting at 

Lorraine's @ 6:00 

for stretching and walking. 

Don't Miss Out!!!

The Importance of Exercise

Exercise (article source)

It is never too early or late to make exercise a healthy habit in your life! But it is important to be realistic about what exercise can and cannot do for you. 

Here are some of the great things that regular exercise can do for you:

• Keep you trim, help you lose fat and preserve muscle
• Improve sleep
• Improve your bone density and reduce your risk of falls and fractures
• Lower your risk of heart disease, diabetes, high blood pressure, gallstones, and colon cancer
• Raise self esteem, improve mood and relaxation
• Decrease migraine headaches
• Reduce discomfort from arthritis
• Reverse the natural muscle loss that occurs with aging.

Myths and Facts about Exercise

• I don't have time

Only you can decide how to solve this challenge. There may always be an excuse not to exercise, but only you can decide how to make regular exercise part of your healthy lifestyle.

• No pain, no gain
• You don't have to do vigorous exercise like running to reduce your risk of heart disease. If you do at least moderate aerobic exercise, you still gain the health benefits by walking briskly at a 3 -- 4 miles per hour pace, or by doing other activities at a vigorous pace, like gardening, vacuuming, dancing. 

• If you can't exercise regularly, there's no point.

Not true. Every bit helps. Only twelve weeks of regular exercise improves your fitness measurably on an exercise treadmill, but all exercise improves your blood sugar, blood pressure, and triglycerides levels, even briefly.

• It's too late to start.

You're never too old or too young! Of course, it's important to start modestly and build up gradually, especially if you have history of medical problems. Ask your doctor. But even if you are healthy, starting slowly is best, to figure out what kind of exercise you like and to learn how to avoid pains and injuries.

• Exercise makes women too muscular.

No, women lack enough testosterone to "bulk up."

• Spot exercising will reduce fat in the area being exercised.

Instead, it will tone the muscle beneath the fat in that region. Only losing weight overall will decrease fat.

• Exercise burns a lot of calories.

Exercise does burn calories, but you must be cautious not to assume it burns so many that you can abandon careful eating habits. Look below for examples of how many calories are burned for given activities and for calorie content of some snack foods.

• You burn more calories for a long time after you stop exercising.

Moderate aerobic exercise increases calorie burning for up to 40 minutes afterwards and may slightly increase your resting calorie expenditure.

• If you don't lose weight, then exercise is useless.

Not true! See above for all the other benefits.

• Weight gain is inevitable as you age.

No, only if you don't reduce calories and stop exercising! Caloric needs decline as you age, especially after age 30. So if you keep eating the same amount without increasing your energy output, you will gain weight.

• You can't be fit and fat.

Not true. Fitness is a function of heart and lung endurance, body composition (percent body fat), muscular strength, and flexibility. A person can be fit according to some of these measures and less fit according to other measures.

How much exercise should I do? How hard should I exercise?

Your goal should be at least 30 minutes of aerobic exercise daily.

During aerobic exercise, a conservative goal is to increase your heart rate per minute to the number calculated as follows: 70% x (220 - your age). For example, if you are 50 years old, your goal heart rate is 70% x (220 - 50) = 125 beats per minute. It's OK to split up the exercise into shorter bursts. And if you can't do it every day, don't give up! Do it when you can.

AVERAGE CALORIES BURNED** DURING 10 MINUTES OF ACTIVITY

ACTIVITY	125 lb person	175 lb person
Walking @ 2 mph (eg. 30 min. = 1 mile)	29	40
Running @ 5.5 mph (eg. 11 min. = 1 mile)	90	125
Running @ 7mph (eg. 8.5 min. = 1 mile)	118	164
Biking @ at 13 mph (eg. 4.6 min = 1 mile)	89	124
Weeding garden	49	68
Mowing grass (power), dancing, golfing	33 - 35	47 - 48
Skiing (downhill)	80	112
Cross Country Skiing	98	138
Swimming (crawl)	40	56
Tennis (singles)	56	80

** Calorie expenditure may vary greatly, depending on how vigorously you exercise.

To lose a pound of weight, you need to burn 3500 calories.
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Some Facts About Fast Foods

Calorie Content of Sample Snack Foods

Bagels

• Dunkin' Donuts Plain Bagel (4.5 oz.) -- 340
• Dunkin' Donuts Plain Bagel w/ regular Cream cheese (6.5 oz.) -- 540

Breakfast Foods

• McDonald's Egg McMuffin (5 oz.) -- 290
• McDonald's Bacon, Egg & Cheese Biscuit (5.5 oz.) -- 470
• Burger King Hash Brown Rounds, small (3 oz.) -- 300
• McDonald Steak, Egg & Cheese Bagel (8.5 oz.) -- 650
• McDonald's Big Breakfast -- 760
• Denny's Grand Slam -- 800
• French Toast (3 slices) w/syrup (1/4 cup) -- 800
• Belgian Waffle (1) w/fruit & whipped topping -- 900

Candy

• Kit Kat (1.5 oz.) Reese's PB Cups (1.6 oz), M&M's (1.7 oz.) or Skittles (2 oz.) -- 220 - 250
• Snickers (2.1 oz.) -- 280

Drinks

• Snapple Pink Lemonade (1 cup) -- 120
• Coca-Cola Classic, Dr. Pepper, Pepsi (12 oz. Can) -- 150
• Sunkist Orange Soda (12 oz. Can) -- 190

Ice Cream 1 cup unless otherwise noted

• Häagen-Dazs Chocolate or Vanilla Ice Cream or Wendy's Frosty, large (20 oz.) -- 540
• Häagen-Dazs Low Fat Coffee Fudge Ice Cream, McDonald's Hot Fudge Sundae -- 340
• Häagen-Dazs Chocolate Chocolate Chip Ice Cream -- 600
• Dairy Queen Chocolate Malt, medium (20 oz.) -- 880

Pastries, Cookies, Cakes

• SnackWell's Fat Free Devil's Food (2), Nabisco Ginger Snaps (4) -- 100 - 120
• Nabisco Reduced Fat Chips Ahoy! (3), Reduced Fat Oreos (3) -- 130 - 140
• Pepperidge Farm Milano (3) -- 180
• Boston Market Chocolate Chip (1) -- 340
• Sara Lee German Chocolate Layer Cake (1/8 cake -3 oz.) -- 280
• Entenmann's Light Fudge Iced Chocolate Cake (1/6 cake - 3 oz.) -- 190
• Cinnabon (1 bun -7.5 oz.) -- 670
• Cheesecake Factory Lite Cheesecake (1slice -7.5 oz.) -- 580
• Starbucks Cinnamon Scone (5 oz.) -- 530