Confession!

I takes a lot of effort to eat the way I do to lose weight. I eat every 2-3 hours. I make sure that protein and good carb are represented at each meal.

I am having a stressful day and when I am stressed I don't want to eat every 2-3 hours dainty little preplanned meals with the correct ratios of everything. I want to sit and eat for about 20 minutes straight until I am stuffed and don't have to think about food hours on end. I would feel good for a split second and then get punched in the face with the reality that I workout this morning for nothing and I certainly don't feel like working out again today because I am to full.

Now, I know what you are thinking...that sounds like a binge. Well it is! When I am trying to lose weight it is just so much effort! Eating junk food takes no effort!

I am just having a moment of weakness because of something that is on my mind and I decided to blog about it instead of stealing anything from my children's Halloween stash.

I am seeing too much progress to make a stupid mistake...I know what a Peanut Butter Cup tastes like and I know what guilt feels like...been there done that! I also know what it feels like to do a one armed push up and to demonstrate a handstand to my daughter and I think those two things taste better than any food I could eat right now because I am stressed out!

Just a little glimpse of WONDER WOMEN! I still need to post about her!

The numbers game...

The way they make maternity clothes these days you can were them well after you have your baby. And I have to admit that I have been wearing some of my maternity jeans still. Basically, because I didn't want to go buy anything new while I am still losing weight. Also, you can't even tell they are maternity jeans.

However, it is to the point were even those are getting loose...even with the adjustable elastic in the waist band like my one year old has in his pants!

I finally went shopping for jeans today and I mentally prepared myself that I would probably be buying a size 12. I knew for sure that I am not a 14 anymore because I wore a pair of those for the last time yesterday. I knew for sure I wasn't an 8 but maybe...hopefully a 10 (but I wasn't counting on it). Much like swimsuits, jeans are my least favorite thing to try on and buy. I have short legs and very muscular thighs so it is hard to find a good fit. I like Levis!

Well, I am absolutely THRILLED to report that the 12's stayed on the rack and the 10's came home with me. Do you know what this means I am only 3 sizes away from fitting back into the wardrobe that is waiting for me. I am on cloud nine! This is great motivation to stay on track (even through the holidays).

Progress!

I have been working out very regularly. Mainly cardio but some weight training when I can. I am excited to say that I have said bye-bye to 13 pounds. I am getting up at 5am and doing a
30 minute cardio session and then when Bodie goes down for his afternoon nap I do another 30 minutes. I burn about 600 calories a day. I have been sleeping better. I have more energy and motivation to get things done on my never ending list of things to do.

I want to lift weight more because I feel like I need to firm up more. But I feel GREAT about my progress so far. There is a HUGE difference when I jog on the treadmill without those extra 13 pounds.

I have to run for now I have to get the boy off to school.

Answer for Amanda

You can find your BMI by using the Training Tools on the Body for Life (BFL) website. Review my previous post and click on the "this chart" link. Once the BFL website comes up look to the left and you will see a menu that lists "Training Tools". Click on that and there are a series of calculators. One of them is BMI. You simply put in your height and weight and it will calculate it for you. There is a mathematical formula so you can figure it out for yourself as well.....

weight in pounds
___________________ x 703 = BMI

height in inches (squared)



NOTE: Like I said before this formula doesn't distinguish between muscle and fat tissue. So theoretically a Bodybuilder could register as Obese because of the amount of muscle tissue he/she has....get it! Good Luck!

Calculators

First of all....sorry for the hiatus (yes I had to look how to spell that word...I suck!).

I was searching on the Body for Life website for a calorie calculator that I used a long time ago to set some goals and I stumbled on this chart. According to this chart I am just under the cut off for being obese. Oh you might say, "Julia, you are not obese!" But you know what I think that is what is wrong with America today. We don't even take the time to find out where we fall on these charts. This chart is produced by the American Council on Exercise. Now, you might argue that this chart doesn't take into consideration age or height....blah, blah, blah. But you know what you have to start somewhere.

I also found this at Kaiser Permanente's website and it defines obesity.

Another gage to use is BMI (Body Mass Index):

Healthy BMI for adults is between 18.5 and 24.9 (go to the Body for Life link above and click on training tools for a BMI calculator) Adults with a BMI of less than 18.5 are considered underweight. Adults with a BMI of 25 to 29.9 are considered overweight. Adults with a BMI of 30 or more are considered excessively overweight, or obese.*

Again I am Obese....Lovely! My BMI is 30...Joy!


I learned a really good lesson back in my mid 20's when I started working at Gold's Gym. I was working with a little petite thing that wore a size three. I at the time wore a size 9. I felt fat in comparison to her. She was so tiny. Since we worked at a gym we wanted to have our body composition checked so we could tell members what it involved. To my shock and great surprise we were both 28%.....What!!! She was just as squishy as I was!!! So lesson learned, just because someone is smaller than you and wears that magic size that you wish you fit into doesn't mean they are healthier or more fit. That is why I rely more heavy on body composition than weight or a size.


UPDATE: I was doing so well when I posted last and then life got busy and I started making excuses. I gained back 15 pounds of the 20 I had lost after we returned from Hawaii. I knew it was going to happen. I am back on track now and I am going strong. I started working out and exercising last Monday and have lost 3 pounds and a % in body fat! Yes

My goal is 20% Body Fat so I can be in the Athlete bracket!! WHOO HOO!

Interval Training

For the most part I follow the Body for Life exercise and nutrition program. I ran into Amanda over the weekend and she requested that I post how I train cardiovascularly.

For a detailed explanation go here. This will give you a more detailed description of how the interval training works.

This is how I break down my time on the treadmill:

0-3 minutes warm up - walking at a comfortable pace

minute 3 - fast walk (as fast as I can without running)
minute 4 - slow jog
minute 5 - run
minute 6 - run faster

minute 7 - fast walk
minute 8 - slow jog
minute 9 - run
minute 10 - run faster

minute 11 - fast walk
minute 12 - slow jog
minute 13 - run
minute 14 - run faster

minute 15 - fast walk
minute 16 - slow jog
minute 17 - run
minute 18 - run faster

minute 19 - run as fast as I can for one minute
minute 20 - 25ish cool down

This interval training has worked for me. What I like about it is I don't plateau as easily because my pace is always improving. Therefore, I am constantly training a new intensity and my body has to adapt. After I had Bodie all I could do was walk the entire time changing how fast I walked. Sometimes I will increase the incline if I am up to it.

I hope this helps Amanda. If nothing else it is something fun to try. Another, plus of this type of workout is that it goes by really fast because you have to watch the timer and be alert to know when to change the intensity.

Dippin' and Munchin'

I have to admit when it comes to eating my veggies I have to be very conscience about it. They are not my first choice as a snack or a side dish. Therefore, I have had to come up with some ideas to help (force) me to eat them. The best way to eat raw veggies is to dip them. Unfortunately, most dips are not good for you. So here are two ideas that have helped me to consume more of the food that you can eat endlessly without guilt....VEGGIES!!!

Cottage Cheese Ranch Dip (Protein Ranch Dip basically)

1 tub of fat free Cottage Cheese
1 packet of Hidden Valley Ranch dry Dressing Mix Stuff (you know what I'm talking about right?)
1 or 2 tablespoons of skim milk

Blend everything in the blender and enjoy with some of your favorite munchies. It will keep in the fridge for a couple of days, then it starts to separate a little.

The best part is that because it is cottage cheese and packed with protein you can have up to a 1/2 cup and it is a serving size.

Hummus
1 can of chick peas (drained and rinsed)
2 table spoons of lemon juice
1 table spoon of olive oil
1 clove of garlic

Blend and divide into serving sizes and enjoy with yummy crunchy veggies. This is a very basic recipe and you can add all sorts of other add ins. I did a search on food network and they had tons of recipes.

NOTE: Because I always try to eat a carb with a protein I have a 1/2 cup of cottage cheese on the side with this. Beans and Legumes are considered a carb even though they have protein in them....they are kind of both.

FUNNY: Rowdy saw me eating this the other day and asked to try it....I thought wow what a great example I am setting...maybe they will learn to like veggies more by watching me eat them. Well he took a bite and said "Oh, I don't like it, I thought it was peanut butter!" I told him "thanks for trying it Buddy!"