Posts tagged ‘#healthtips’

#GetSome

Aloha my people!!!!! Wow….whoever said time flies when you’re having fun, really needs to work on their definition of ‘fun’. Though…I guess I can’t complain too much. I have had some pretty fun moments since my last post. *thinking* Okay….maybe not too much fun πŸ˜› It’s actually been a pretty “on the nerves” couple of weeks for me as I have been trying to balance my music career (finding gigs, the need to write songs but not doing it, practicing, and trying to manage social media), along with teaching lessons both on campus and to my private studio kids, then the numerous hours I have to put into anatomy and my nutrition homework, trying to help out around the house, harvest is starting, and last but not least–volunteering at the church and bible study….it seems that the moment I get home I just want to binge Netflix (which is what I do), instead of starting the next thing. And along with that, binge eating.

Oh the two things I need to work on: shutting myself off from the world with my writing, reading, and Netflix, and binge eating. So needless to say, though the last 4 weeks, I am starting to see some results from my 22 Hard Corps work–it’s like people say, “abs are made in the kitchen”. It’s 20% exercise, 80% food that makes the body you want. And yes, you can overdo even the healthy stuff. (PB anyone?)

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Yesterday I was thinking about these things. I want to grow my music career, but I’m not writing or practicing my guitar. I want to help as many people as I can through my BB Coaching, but I’m too scared to reach out. Instead, I Netflix and avoid everything because I don’t want to think about it. Okay, so I’ve written down my problems–and the only reason I’ve done this is so that you guys can keep me accountable for myself.

I’ve found, that even with my busy schedule, I still manage to get at least 30 to an hour of working out everyday. It’s become a habit, something that, really, my day either starts badly or ends badly if I don’t do it. It’s 2% of my day that I’ve dedicated Β to strictly making sure I get that workout in. However, even though I am dedicated to my workouts–I am living proof that it’s the 80% kitchen work that can hold you back in your endeavors. So this week, I’m making a pledge to stick to my meal prep and to really push through my 22 Hard Corps workouts.

Not only making sure that I stick to my workouts and meal prep, but I want to really emphasize on taking that mentality of 2% of my day to working out and applying that to the rest of my life. 2% of my time with God every morning, 4% to practice my guitar, 4% to writing my music, and the list goes on. This way, these too, become a habit that I form which can not be broken.

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So can I trust you all to keep me accountable to these things? Can I ask that you write me and say, did you stay true to your meal prep? Did you push harder in your workouts? Did you practice and write today? Join me and keep me accountable, because it’s only as a community that we succeed. Only has one will we survive. You push me to make it to my goals and I’ll push you!!

By the way, speaking of pushing–if you would like to see what the 22 Hard Corps workouts look like, here’s a link that you can go to and join the group and see exactly what happens during the week πŸ˜€ (Β https://www.facebook.com/groups/149780962144309/ )

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Have a happy Monday and Tuesday everyone!!!!! πŸ˜€ πŸ˜€ πŸ˜€ πŸ˜€ πŸ˜€

Fitness Friday: Getting rid of the Belly Pooch (and beating the mind-tricks)

Ok, so let’s be honest–I’ve been slacking off on these πŸ˜› School really has been quite insane and by insane I mean–my brain is about to explode. I have 2 huge papers which have writer’s block on both, a speech coming up at the end of March, my recital is in 2 weeks, and a huge giant financial project for my music business analysis class. So needless to say–February has been slightly stressful and I really didn’t know what to write about Fitness Friday wise. With that in mind I think I found something, so here it goes!

January and February haven’t been the best months for me “weight loss” wise. It took me up to February just to get down to 154, and it’s here that for the past 25 days I have been stuck at. Yesterday and today, I was surprised to find myself down into 153, but that’s not really what I want to talk about. πŸ˜›

Since January, I have been doing Shaun T’s Rockin’ Body because 1) needed to let my body have a break from all the INSANITY!!! and 2) because I had plateaued tone wise. Nothing was happening, those pooch and love-handles weren’t going away, and I figured that I needed to try some thing different for muscle confusion. And it’s been going great! I have lost about an inch–but here’s where things get sticky for me.

With everything that has been going on, I think I have under-lying stress (stress that I’m not admitting is there), and I think it’s starting to play mind-tricks on me. That lower belly pooch has always been a huge problem for me. I’ve taken all the “body type” tests, listened to all the tips and tricks, and I’ve come to the decision that THAT is the spot where all my weight sits. And by jove, it has to be the spot that is the HARDEST to lose. (YAY ME!!!!!) And here’s where the mind-trick is coming in…I beginning to look in the mirror and see myself, but I don’t see the girl that has lost 63 pounds–I’m still that girl that “fat” girl!

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Β Me, I’m the person that wants results NOW!! I’ve only been on this journey for 3 years and I’m still not to where I want to be (close and getting there) but still not there. I’m not a patient person, and when I don’t see results I really do get discouraged and so in the words of me very wise mother, “don’t get discouraged as you work for another breakthrough. It will come when it’s ready.” It’s something to remember. I once heard that your body will hold it’s weight some times while the inches are being lost. Inches then the weight. It happened to me this summer, I was at a steady 186 and then right when I was about to leave for Denver (and ate hamburgers and stuff at the fair πŸ˜› ) the weight started shed off after the inches went away.

Another thing that my wise mother has told me (she read it somewhere and I have too), that the lower belly pooch is controlled by the rest of the body, and so to lose it you have to work the whole body. You would think that with everything that I have done food wise, workout wise, etc–I would be as skinny as a twig XD — with this in mind, here’s what I’m going to do to get over this state that I am.

1) I’m going to let my body do what it needs to do.

If that means staying at the same weight while the inches go away–alright! I just have to keep reminding myself where I once at to where I am now.

2) Start running again, oh and adding weights

I stopped running because running on a treadmill does get really old, I started Insanity, and after a while it was hurting my knees. (The fact I was bored with it and started Insanity was the real reason though). I think that getting a good hard cardio workout will help, that and doing more with the 5 pound weights and resistance band I have, will help with that pooch too.

3) Reverse Crunches, Bicycles, and leg holds.

They explain themselves right? πŸ˜›

and

PLANK!!

There was a movement my last year of high school called “board”….or was it plank…but anyway, someone would yell it out and where ever you were you would lay on your stomach and “plank”. But these planks are the kind that are a total body workout! Since doing a 5 minute plank workout every other day, I have seen some changes–so I can contest that they do work.

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4) Shaun T’s Extra 5

They kill you in five 1 minute exercises, and are great little pushes when your dead tired from your workout.

and the last thing I’m going to focus on

5) not being afraid of oil and good fats

I’ve added unsalted butter, extra virgin olive oil, and coconut oil (especially coconut oil) into my diet. I also eat to be satisfied, not a certain amount of calories, but satisfied. I also eat with the amount of work I’ll be doing. So Mondays and Wednesdays I eat more (over 1000), Tuesdays and Thursdays just under 1000 and then Fridays are usually high (except now during Lent in which I am fasting) and then Saturday is slightly low. Sunday is what I call “Sunday Funday”, so I eat basically whatever I want but it amazingly stays really low. Satisfied not full. (oh, and I will also be adding fruit back into my eating plan like apples, and I’m not going to be afraid of having some sort of “sweet” when I crave it–even if it does drive me over on the calories πŸ˜› ).

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We’ll see where things go from here!! What do you guys think? Am I on the right track? I think that this is the best thing for me right now. That’s what I got for the first Fitness Friday of the year! Until next time (tomorrow πŸ˜› ), this is the Farmer’s Daughter!!!!

Weight Loss Wednesday: Surviving Thanksgiving

I have to say that I think the holidays are officially here! This makes me excited, but at the same time–for those of us who are trying to lose weight the holidays can be a bit unnerving and stressful. Or that could just be me. πŸ˜› I finally got to come home after 4 months in the city, and let me tell you, it’s SO AMAZING–I don’t think Dad and Mom are going to be able to get me back in my car to head back (HAHAHA). I had this whole plan about what I was going to do when I got home as too not destroy 4 months worth of work–yeah that went up in smoke when I saw the cookies at my best friend’s bridal shower.

Needed him at the shower πŸ˜›

So I gained weight. This kind of depressed me because the fact I went from 149.6 to 151.8 and THEN I had the Scholz Thanksgiving the next day. I was upset with myself because I knew that I would have been fine if I hadn’t indulged myself in so many cookies the day before. My mom actually brought up a very good point: there’s a difference between good calories and bad calories (bad calories meaning sugar). I have a massive sweet tooth, and with one more Thanksgiving meal coming up on Saturday–I have given myself some tips. (I also found them online, but I’m adding some of my own).

1) Workout the morning before and eat a good high protein breakfast.

I’m going to be doing a tough workout the morning before we go. Some study I read said that people who worked out in the morning were more likely to be mindful of what they ate throughout the day. I’m also having a Greek yogurt parfait with tart cherries for breakfast in order to get my protein fill and kick start my metabolism.

2) Drink some apple cider vinegar before the meal

I was talking to a woman from my church who has dropped an AMAZING amount of weight, (SO SO SO SO proud of her!) and she reminded me of drinking ACV before every meal. I was only doing this once a day, but after the fiasco of my 2 pound weight gain, (gosh I sound pathetic), I decided to put this back in. So this whole week I have made 24 oz of water with 6 Tbsp ACV, a dash of chili powder and paprika (actually more then a dash, about 2 tsp of cayenne so…..to your taste I guess and I had to use these because mom doesn’t have cayenne at home), cinnamon, 3 Tbsp lemon juice, 2 second squeeze clover honey, and some stevia in the raw. I drink this about 30 minutes before each meal and so far it’s working nicely. Also drink some water just before eating, that way you’re just a bit fuller when you go for the food

3) You only get 1 plate. Repeat–NO SECONDS!!

This rule is especially hard for me, but I did it at the Scholz Thanksgiving on Sunday and you know what–I was fine. I know that with these type of holidays most people say that you should, “gobble till you wobble”. But here’s the thing. I filled my plate up with everything that I wanted, but only small portions of each (maybe 2-3 bites). Then I sat down and I actually sat down and slowly ate the food. I actually forced myself to eat slowly and enjoy each bite. This might sound strange to you, but ever since grade school, it always seems like I have to wolf down my food–this is bad not only for your waist line because you eat more, but also for your digestion. Sit down, enjoy your food, and you only get one plate. Which leads me to #4–>

4) Eat the things you only get once (or twice if you count Christmas) a year

With our family (at least the Elder’s) it’s all about the green bean casserole. The Scholz’s, homemade chicken and noodle (though we didn’t have it this year). The Harden’s, all about that bake mac and cheese. With all this delicious food, make sure you get the stuff that you only get once or twice a year. But make sure that you make protein your top priority! So I made my plate with small portions of all everything I liked, and believe it or not–I got full off of all of it. Of course, not full enough to skip dessert…..

5) 1 plate (probably a bit smaller) of dessert

Even though I am giving myself these rules, this one I’m worried about because I have a MAJOR sweet tooth. So with this one, I am going to have to watch myself. Just like the food, take small portions of things that disappear fast, and then whatever else. But I’m going to have to watch it. I might take things that disappear fast and then walk away and save the other until later in the day. Since our food sits out all day

6) Get up and do something after eating

Go outside and take a brisk walk around the yard, or if it’s nice get some sort of game going with your family. Play with the little ones, but do something to get your heart rate going after eating.

7) I was going to say something about munching here

I’m going to have to tell you how Saturday goes, but I’m going to have to be very mindful about munching and grazing throughout the day considering that we leave the food out. But because of health issues with my family, there will be a lot of salads, veggies, and fruits–so I’ll have to hit those. But even those need to be eaten in moderation. But I’ll have to watch it because I need to eat to be satisfied, not gobble till I wobble.

8) most importantly–ENJOY YOUR TIME WITH FAMILY!!!!

This is the whole point of the holiday, when it boils down to it enjoy your family time! When you enjoy your family, you’ll forget about food. Love each other, talk with each other, make amends, make memories, laugh, sing, and enjoy the time you have, because you never how much time you have left with each other.

Hope you guys like these tips, and I hope they help. I know that I’m going to have to follow them closely and be mindful–but #8 to me is the most important to me, and that’s what I’m going to focus on. (Just no grazing for me πŸ˜› ) And I’ll be back on Friday to give some thoughts about what to do the day AFTER a fest like Thanksgiving.

Happy Thanksgiving everyone!!!

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Tip Thursday

So yesterday, I started writing a post for my weekly “weight loss Wednesday”, but when I started typing–nothing seemed right. I didn’t like anything that I was saying, so…I decided to try again today. First off, I’ve had several messages over the last couple of weeks that surprised me. They expressed to me how this blog and my story have helped them get back on track with their own journey and how I’m an inspiration to them. I just want to take a moment and say I’m humbled that you guys would say that–you’re the reason I wanted to do this, but not only that, I want to be a part of your journey as well! I want to help you in any way I can! So if you have some questions or anything, hit me up on here or on Facebook. I want to be there for you guys like you have been there for me!! πŸ˜€

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I put this picture up on my board 3 years ago….who knew that I would actually get to do it!

There’s something that I want you guys to understand, these things that I post on here and say, they seem to work for me, but I can’t say that they’ll work for you guys as well as they have for me. So today I’m going to give you guys a few tips that I’ve been doing, try them if you want, take them as a grain of salt, but if they don’t work remember…my body is mine and it’s weird, I have no idea what yours is like πŸ˜›

So my first tip is this: start a food journal

Sounds like it might be a pain, I thought it was at first, but it’s something that really does help in the end. For me the journal shows what a food journal should: what you eat for breakfast, lunch, dinner, and your snacks. Mine also tells me the total amount of calories that I eat for each one. (I’ll address the calorie thing in a bit). But here’s how you tell what things work, what don’t, things you probably should stay away from, and things you should add wholeheartedly. For me, it shows me what kinds of foods I put with certain exercises. Harder workouts=more carbs, lower workouts=less carbs (meaning breads and such), how many vegetables am I getting? Did I get my greens for the day? What fruits, and other stuff like that. See how helpful it can be πŸ˜‰

My second tip: make a weekly menu

This is something that I didn’t even think about doing until I started T25. By making a weekly food menu, I know exactly what meals/snacks I’m going to have for each day. For me, it’s also seeing how my high cal/low cal days are going to work. Also by planning out your weekly menu, you’re going to know exactly what you’re going to eat and so with that food journal I mentioned, these things will keep you from binging during the week. Can you say accountable?

Β Tip 3: make a shopping list

Along with that weekly menu comes the shopping list. Because you have the menu you have what you’re going to make. Knowing what you’re going to make means that you need to write down what you need and then take that list with you to the store. The list will help keep you accountable in just buying what you need, and it can also help you avoid those aisles that you might be tempted to buy things like candy or extra peanut butter (if you’re me).

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Truth.

Tip 4: Drink Green Tea (or tea in general but green mostly)

Between cinnamon and green tea, I think I can keep McCormick and Lipton going. It seems like every week I’m buying green tea, course I drink my coffee black and so I like the taste of a strong tea–which means I use two tea bags when I’m drinking straight green tea. My favorite thing though is brewing a cup of green tea and then adding in 2 Tbsp apple cider vinegar, 1 Tbsp lemon juice, 2 second squeeze of honey, and then CINNAMON!!!! It’s a tasty little apple cider in a cup (since I’m trying to stay away from the stuff because of the sugar….it’s so hard though). I drink this before lunch, fantastic! It contains 5 different things that help in metabolism and digestion–so check it out! But seriously, green tea is so great at boosting your metabolism, it also helps with so many other things…just drink the stuff!

So my tip 5 for this week is: Protein, protein, protein

When trying to lose weight, I have found that protein and greens, greens and protein that is what you need. Protein helps build lean muscle and then in turn lean muscle eats fat! So with every meal I make sure that there is some sort of protein, whether it’s chicken, tuna, (hamburger? πŸ˜› ), eggs, milk, protein bars, and my favorite EAS Lean protein powder! (Yes, I am going advertise here–EAS Lean Protein powder, found at Target and Walmart. It’s about $19 per jar, but it’s the best protein powder that I’ve used so far because I’m trying for that lean muscle. This powder is formulated to help in building lean protein and it’s only 100 calories for 2 scoops and it’s tasty!! Usually protein powder isn’t, but even my dad likes the taste of it).

I hope these tips might help a bit, or give you ideas as to what might help you!!! I’ll see ya’ll tomorrow because IT’S FRIDAY!!!!!!!!!!!! (course…..I also have some midterm stuff to write and do, so I’ll have to write when I need a break πŸ˜› ) Here’s to health guys! You can do it if you put your mind too it! Just keep going and your body will reward you!! Here’s from the Farmer’s Daughter signing off πŸ˜›

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