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It's a Lifestyle.

Thursday, November 01, 2012

As with any big lifestyle change (new job, big move, relationship change), these take time and effort, planning and focus. I have chosen to cut out poultry and red meat from my diet, today is day 4. I can't say that I feel better yet because I've been eating a ton of carbs so I'm feeling very sluggish. I'm well aware of how to make smart choices but a combination of bad excuses and laziness has taken it's toll on my effort. I have found that I not only gained back the weight I had been trying to lose but gained an addition few pounds in the past few weeks. I attribute this to my poor eating habits while on vacation (I've been out of town every weekend) and because when I set a short-term goal I tend to stress myself out and over-indulge (ex. telling myself Sunday I will lose 2 pounds by Friday but feel pressured and instead gain two pounds...).

This time around I'm going to be more realistic. I have no vacations, no big parties I need to attend but I am planning a move from dreary Michigan to warm Arizona in June. Therefore I am hoping that by MAY 1st, I will go from 158 pounds to 135, and hopefully gain a more positive attitude and healthy self-image along the way. The past two weeks I have had chocolate, fast food and soda everyday. So I'm going to try smaller goals. Starting tomorrow I am going to try to avoid the candy -- which will be rather difficult as it is the day after Halloween and I am a nanny. However, I plan on keeping Fruit Strips on hand - while they may not be the healthiest choice, they are a better alternative. Soda has to stop. Altogether. I am not even a pop drinker on a regular basis, very rarely will I even get in as a part in a mix drink. I have not been consuming enough water so it's time to start carrying the CamelBak around again - 5 liters a day here we go! I need to get my portion control under control and stop eating before bed. But my first goals are to cut out the pop, cut out the candy, to recognize when I am hungry or when my eyes are just deceiving my stomach. I will begin to track my food once again, as it keeps me on the right path.

I have devised a workout plan for myself, as I was avoiding homework tonight and put this together. Some may say it's too much too fast but it's only been a few weeks since I've exercised and I know I can handle this, and I want to be doing 60min/6 days a week.

M-W-F Plan
I want to work up to running a mile, so this is how I plan on starting:
(I know it's very specific, but that's the way I like it --I'm a planner):
Treadmill 1% incline
0:00min-2:00 2.5mph "Warm-Up"
2:00min-2:38 6.0mph
2:38min-5:53 3.5mph
5:53min-6:31 6.0mph
6:31min-9:46 3.5mph
9:46min-10:24 6.0mph
10:24min-13:39 3.5mph
13:39min-14:17 6.0mph
14:17min-17:32 3.5mph
17:32min-19:00 2.5mph "Cool-Down"

Treadmill Playlist:
Queen - We Will Rock You 2:04
Pitbull & Havana Brown - We Run the Night 3:49
Fall Out Boy - A Little Less Sixteen Candles 2:49
The Black Keys - Little Black Submarines 3:32
Flo Rida - Right Round 3:29
Pistol Annies - Hell on Heels 3:17
Total time - 19:00

Followed by:
SparkPeople - New YOU Bootcamp: 8-Minute Arm Toning Workout
SparkPeople - 6-Minute Butt Blasting Workout
SparkPeople - New YOU Bootcamp: 8-Minute Upper Body Sculpt
SparkPeople - New YOU Bootcamp: 9-Minute Thigh Toning Workout

Finished w/:
Tony Horton's 10 min Trainer - Yoga Flex



Cardio - Treadmill
1% incline, 2.5mph 1.5min "Warmup"
5% incline, 3.0mph 20min
1% incline, 2.5mph 1.5min "Cool-Down"

Followed by:
SparkPeople - Bootcamp: 7-Minute Belly Blast Workout with Dumbbells

Finished w/:
Mari Windsor - 20 min Pilates


This is going to become apart of a 6:45AM MTWTh 12:00PM F&Sat Plan. Non negotiable.
Day 1: Monday, November 5th.
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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