Saturday, April 28, 2012
This is round #19 of the BLC and it's my second time participating. This time, I am an Amazon. An Amber Amazon Warrior. Our first challenge is to Write It, Move It and Plan It. So far today, I'm on a roll. So now I have to put together a plan for the next 12 weeks.
Here it is:
Nutritionally, I'm going to focus on keeping my fruit and veggie intake high. (5+ servings/day). I'm going to continue consuming a minimum of 64 ounces of water a day. I'm also switching Roo to formula (not challenge related, it's just time) so I'm going to work towards reducing my calories to the 1860 that SP recommends.
Physically, I'm going to continue to run three times a week. I'm training for the Scotiabank HM on May 27, 2012. Consistency is key. I intend to add ST and Yoga to my schedule and, I hope, will do at least one class at GoodLife per week. BodyPump & BodyFlow are such awesome classes.
Emotionally, I'm going to work on NOT eating emotionally. I'm not a "I'm so sad, I should eat a box of Oreos" kind of eater. I'm a "if I don't eat that box of Oreos, I'm going to kick someone in the face" kind of eater. In other words, an angry eater. I still can't figure out what my brain thinks that will solve but it takes me from the peak of anger to "Ahhhh" very quickly. From now on, I'll be trying some deep-breathing exercises and leaving the chocolate & potato chips alone.
So, to recap:
- Eat right and within calories
- Keep running as I have been, add yoga and strength training
- Find a better way to deal with my anger. Food is not the answer.
Hopefully, if I do all this, I'll lose 5% of my current body weight (136.5) in the next twelve weeks. FYI, that's 6.8 pounds. We'll call it 7 just for fun.
Wednesday, April 25, 2012
Top 10 Weightloss Tips from Biggest Loser.
1. Decide That You Are In Charge.
2. Fill Up Your Tank on High Fiber Food.
3. Be Persistent.
4. Be a Believer.
5. Clean Up Your Kitchen.
6. Practice the Sneak Preview.
7. Become a Food Snob!
8. Frame Your Splurges.
9. Give Yourself Permission.
10. Manage the Evening.
Saturday, April 21, 2012
Strong Bones Challenge — The challenge runs from Friday, April 20 through Monday, April 23.
According to WebMD, “adult bone mass peaks at about age 30. With aging, bone loss gradually happens and then becomes increased after menopause. So it is important for young women to build good bone mass and for older women to do what they can to maintain it.”
As Warriors, building & maintaining our bone mass has to become a conscious goal. So, for this challenge, we are gonna work on STRONG BONES!!
STRONG: A primary way to maintain strong bones is STRENGTH TRAINING!! Do two COMPLETE BODY ST workouts and get 50 points for each workout. (Your choice here - it can be upper & lower on the same day with you alternating days – or it can be upper one day and lower the next with you doing it every day. And don’t forget your crunches!) The workout should stress your muscles – you know how many reps & how much weight that means, so get at it!
B - BECOME EDUCATED – google “osteoporosis” “strong bones” “bone mass” &/or “calcium” and read one article every day about the topic. Learn what foods you need to eat that are calcium rich! Things to avoid! 50 points for every day you read an article!
O - OVERSTRESSED? No good! Being stressed drains calcium from your bones. So, do something EVERY DAY for at least 15 minutes to reduce stress, and get 50 points daily. And yes, if exercising reduces stress for you, you can count that for both categories! Otherwise, think: soothing music, a bath, a comedy on TV, etc.
N - NUTRITION – The best way to maintain strong bones is by tracking your calcium, vitamin D and protein and meeting the minimum daily requirements. This weekend, let’s focus on calcium! Women under 50 years of age should have a minimum of 1000 mg of calcium daily. Women over 50 years should have a minimum of 1200 mg of calcium daily. Track your calcium every day and get 50 points per day that you meet your minimum daily requirement. And yes, you can (and likely should) take a vitamin supplement to make up the difference between what you eat and the minimum requirement!! (Just don’t take the calcium supplement within two hours of eating dairy, okay?)
E – ENERGIZE – Another form of exercise that builds strong bones is weight-bearing cardio! Whether it is brisk walking, step class, racquet sports, dancing, or even yoga – cardio will help maintain bone mass. (Not swimming or cycle, as they aren’t weight bearing) Get 25 points for every 30 minutes of intentional weight bearing cardio per day. No limit!
S - STOP DRINKING CARBONATED BEVERAGES!! Carbonation is chock full of phosphorus, which drains the calcium right out of your bones. Get 50 points for every day that you DON’T drink carbonated beverages! (You should also stop drinking caffeine & smoking, but I’m not going there this weekend!)
Track or journal what you eat each day – get 25 points per day!
Stay within your points/calorie range – get 50 points per day!
Strong - F = 0 S= 0 S= M=0 total 0/100 (50 pts for each full strength routine done)
B - BECOME EDUCATED – 50 points for every day you read an article: F= 50, S = 50, S=50, M=50
O - OVERSTRESSED - do something EVERY DAY for at least 15 minutes to reduce stress, and get 50 points daily F=50, S=50, S=50, M=50
N - NUTRITION – Track your calcium every day and get 50 points per day that you meet your minimum daily requirement. F= 50, S=50, S=50, M=50
E – ENERGIZE – Get 25 points for every 30 minutes of intentional weight bearing cardio per day. F=0, S = 25, S=100, M=0
S - STOP DRINKING CARBONATED BEVERAGES!! Get 50 points for every day that you DON’T drink carbonated beverages! F= 50, S = 50, S=50, M=50
Track or journal what you eat each day – get 25 points per day! F=25, S=25, S=25, M=25
Stay within your points/calorie range – get 50 points per day! F= 50, S=(can't be sure so I'm going to say "no"), S = 0 (same scenario as yesterday), M= 50
**because I'm still breast-feeding, I consider myself "in range" when I am less than 450 above what Spark has suggested for me**
Friday: "Exercising to Build Strong Bones": www.sparkpeople.com/resource/fitness
Saturday: "15 Ways to Boost Your Calcium Intake: www.sparkpeople.com/resource/nutriti
Sunday: "Eating to prevent Osteo..": www.sparkpeople.com/resource/nutriti
Monday: "Swim your way to stronger bones": www.sparkpeople.com/resource/fitness
ETA (04/20): Spark seems to think it's Saturday BUT it's still Friday where I am.
Saturday, April 14, 2012
G - Goals - Plan for the next 12 weeks - how will YOU be successful? Write a BLOG or in your tracker some REASONABLE, ATTAINABLE goals!
My goals for the next twelve weeks are:
- drink a minimum 64 ozs of water daily
- eat a minimum of 5 fruits and veggies daily (combined)
- add a day of strength training to my run schedule each week
- add a day of yoga/stretching to my run schedule each week
- work hard towards losing the last ten "baby" pounds.
Wednesday, April 11, 2012
WEEKLY CHALLENGE SCHEDULE! (starting April 11)
WEDNESDAY is WEIGH-IN DAY 137
Wednesday is also WATER, WATER, WEDNESDAY! Focus on getting your water in!
THURSDAY is TNT (Tighten 'n Tone) -DIDN'T HAPPEN
FRIDAY through MONDAY, we'll have another weekend challenge! Are you READY for BLC? Last weekend we got SET, so it must be time for GOOAAAALLLLLLLL:
G O A L
G - Goals - Plan for the next 12 weeks - how will YOU be successful? Write a BLOG or in your tracker some REASONABLE, ATTAINABLE goals! Of course, Spark has some ideas www.sparkpeople.com/resource/fitness
_articles.asp?id=1595 Write your goals down and earn 20 points (one time only)
O - ON TRACK! Your goal this weekend is to TRACK your food. Either on Spark, another online tracking program or in a personal journal (10 points per day you write down EVERYTHING you eat - BONUS 10 points per day each day you MEET one or more of your nutrition goals - # veggies, calorie range, sodium range, fiber range)
A = AGUA Get at least 8 8oz waters in each day. Water will help Rev that Metabolism into High Gear! Anyone can do this even if you are on vacation or not able to be online or whatever other reason you can come up with. (10pts/day)
L - LAST, but not least (yeah, that's cheating, but GOAM didn't work for me), MOVE! This weekend, let's try and spend some QUALITY time with our sneakers. Use the Rate of Perceived Exertion (RPE) scale in this article: www.sparkpeople.com/resource/fitness
_articles.asp?id=1044 and get at least 15 minutes of exercise in the mid range (meaning that your heart rate is up and you feel like you are working pretty hard! Between 5-7 on a scale of 1 [resting] to 10 [maximal exertion]) (10pts/day)
G is a one time 20 points, but for O - L, here's your tracker:
ON TRACK: F 10/10 S 10/10 10/10 M 10/10 = 40/40 (track all food)
ON TRACK BONUS: F 10/10 S 0/10 S 0/10 M 10/10 = 20/40 (meet a nutrition goal)
AGUA: F 10 /10 S 10/10 S 10/10 M 10/10 = 40/40 (8 8oz glasses water)
LET'S MOVE IT: F 10/10 S 0/10 S 0/10 M 0/10 = 10/40
Get An Email Alert Each Time RUNNINGWILD Posts