Self-Reflection Post

          Improving My Life One Day at a Time

            Well, as of today, June 20^th, I’ve lost a total of 5 pounds!  No, it’s not exactly what I originally planned, but, it’s a start!  As I stated in my first blog post, before this class even started I had already started a smoothie/juice detox on May 3^rd.  On that Saturday, I began a journey that literally included me drinking liquids for 10 days.  In the midst of writing our proposals for our blogs, I was detoxing.  Let me tell you, I felt great!  For the most part, I didn’t feel hungry or deprived, and I felt more energetic; I lost 8 pounds.  On May 13^th I ended my detox, and then, my birthday happened.  Long story short, I went over to my mother’s and came home with food that I proceeded to devour like it was the last meals I was ever going to eat, and my plans went out the door.

            For a couple of weeks, I was off track.  I was eating horribly and I wasn’t exercising.  It wasn’t until June 9^th that I started to work out.  With that, I began to eat healthier again and fall back in line with my plans.  I hit the gym and my treadmill at home.  I ate salads, veggies, fruit, chicken, tuna, turkey meat(I don’t eat red meat), and drank tons of water.  My weakness is sugar and bread, but I’ve managed to narrow that down to one cheat day that I grant myself once a week.  So, here I am, 5 pounds lighter than I was a few weeks ago.  I don’t feel that I’m where I could’ve been because if I add those pounds to the 8 I lost prior to my birthday, I would be about 13 pounds lighter.  However, I’m happy that I didn’t give up. 

Over the past couple of years, I’ve learned that writing things down, and/or having a visual of my goals, helps me to maintain focus and dedication.  I even have screensavers on my computer that keep me motivated to do my schoolwork for those days when I just don’t feel like it.  It may sound cliché, but I truly believe that seeing is believing.  Having to write this blog pushed me towards my goals.  If it wasn’t for me having to document, I probably would still be doing the same thing I was doing a few weeks ago.  This assignment held me accountable.  I now understand that writing and having a visual of my ambition, is just as important as the nutrition and fitness end of it.  That is the lesson I’m going to take with me as I continue on in my journey.  My goal is to lose 35-40 pounds, and I’m well on my way.  I feel better, I look better, and I’m ready to keep going.  I WILL achieve my goals!

  

Self-Improvement Post

Improving My Life One Day at a Time

Today is a Beautiful Day!!  It's Saturday, and here's a rundown of Thursday-Friday...

Thursday:

Breakfast:  Steel Oats with blueberries

Lunch:  2 Tbsp. of Almond Butter

Workout:  

Stretch--15 minutes

Elliptical--40 minutes

Arc Trainer--15 minutes

Abs/Obliques--10 minutes

Arms--15 minutes

Dinner:  Steamed Veggies, Tuna Fish

Drank water and Tea all Day!

Friday:

Breakfast:  Steel Oats with blueberries

Lunch:  2 Boiled Eggs

Workout:  

Stretch--15 minutes

Kickboxing--1 hr

Dinner:  Steamed Veggies, Tuna Fish 

Drank water and Tea all Day!

Saturday:

Breakfast:  Steel Oats with blueberries

Lunch:  Spinach & Fruit Smoothie

Workout:  Relax Day

Dinner:  Turkey Burger Patty, Steamed Veggies on a Salad

Drank water and Tea all Day!

Results: 

So far, I’ve lost 4 pounds!  I haven’t reached my goal of 10 pounds, but the important thing, is that I’m on my way.  Altogether, I hope to lose 30-40 pounds.  There is no deadline per say, all I know is that by next summer, I want to be all the way together!!

Self-Improvement Post

Improving My Life One Day at a Time

So, today is Wednesday, and I did as I said I would do and worked out Monday and Tuesday!

On Monday, June 9th, I worked out at the gym.  Here's what I did:

Stretch/Warm-up:  10 minutes

Elliptical:  40 minutes

Arc Trainer:  15 minutes

Abs:  Approximately 10 minutes; 3 sets of 20 reps on 2 machines; 15 reps on vertical ab machine; 

Legs:  Approximately 10-15 minutes using various machines

For breakfast:  Oatmeal.  

For lunch:  Greek Yogurt w/ Agave and Cinnamon.  

For dinner:  Leftover baked chicken and a salad.  

I drink at least a gallon of water daily; no issue there.  

Since I had indulged in a piece of carrot cake over the weekend, I found myself craving something sweet. However, I didn't give in to temptation; I have nothing at the house anyway :o)

On Tuesday, June 10th, I worked out at home.  Here's what I did:

Stretch/Warm-up:  10 minutes

Treadmill:  45 minutes

Abs:  Approximately 30 minutes with breaks in between; 

          2-3 sets of 20 of:  Bicycle, Crunches using Fitness Ball, Regular Full Sit-Usp using Fitness Ball,                     Planks

Lunges:  3 sets of 15 

For breakfast:  Oatmeal  

For Lunch:  Veggie Wrap from Tropicana Smoothie  

For dinner:  Leftover baked chicken and a salad.  

Tons of Water throughout the day!

No sweet cravings!  Yes!

I felt really good yesterday and feel that I'm on a roll.  Once I start, it's usually not hard for me to continue. Starting is the hard part. 

On Wednesday, June 11th

No workout.  Break Day.

For breakfast:  Greek Yogurt with Mandarin Oranges 

Skipped Lunch

For Dinner:  Leftover Baked Chicken in tortilla wrap with tons of Spinach, Romaine Lettuce, Slice of Cheese, and a little Mayo

Tons of Water throughout the day!

Still no sweet cravings!  (If you haven't already guessed, sweets are my weakness)  I find working out and fruit helps curve my appetite for it.

Feeling somewhat sore today by the way, but overall, I feel great!

Improving My Life One Day At a Time

Self–Improvement Project 2nd Post

Here it is, June 8th, three days shy of a month since I wrote my Self-Improvement Proposal.

The Goal:  To lose 10 pounds by June 22nd, or at sometime that week.

I must say that I haven't stuck to my plan.  When I wrote the proposal it was excellent timing because prior to the Psychology course, I had already started a Detox Plan to help jump-start my weight loss.  On May 3rd, I began Dr. Oz's 3 day detox that eliminates solid food.  The detox regime consists of green vegetables, certain fruits, chia seeds, flax seeds, almond butter, green tea, water, and almond and/or coconut milk that is mixed together in the form of a juice or smoothie and ingested throughout the course of the day.  However, I made the decision to extend the detox beyond the 3 days, and also incorporated other smoothie and juice recipes into the equation.  I ended the detox on May 13th, so I managed to do this for a total of 10 days.

Now, going into this, I knew my birthday was coming and that I was going to indulge.  My plan was to enjoy my birthday, and then start back up that following week.  I would continue to eat solids, but my plan was to limit junk food and have a "cheat day", while eating nutritiously healthy for the majority of the week.

I went over to my mother's house on my birthday, and it's been downhill ever since.  To put it lightly, she sent me home with way too much cornbread and one small cake that I consumed all on my own.  Now, three weeks later, I'm still eating take-out and I haven't exercised.

So, here it is Sunday, and today is a new day!  Right now as I type, I've prepared some chicken that I'm getting ready to bake and I'm going to eat that with a salad.  Tomorrow, I plan to exercise!  I find that exercise is key for me.  If I don't exercise, I eventually fall off track with eating right.  The two seem to go hand-in-hand; I haven't had consistent success without doing the two together.  I lost 30 pounds a few years back and kept it off for 2 1/2 years, and that's how I did it.  I ate healthy and in moderation 5-6 days out of the week, exercised 4-5 days of the week, and allowed myself a cheat day so that I wouldn't feel deprived.

I got off track, but I will reach my goal and go beyond.  Time to get it in!!!

Weight Loss Plan

Improving My Life

One Day At a Time

Self –Improvement Project 1^st Post

Goal:  To incorporate a more nutritious diet and exercise regimen into my life.

Why:  I want to be healthier and more physically fit.  I gained approximately fifty pounds after high school, and kept the extra weight for eight years.  In 2007, I started to exercise and eat less junk food.  I made it a point to either exercise at home or at the gym at least 3-4 times/week.  By the summer of 2008 I had lost 30 pounds.  Not only had I reached a goal and got back down to the size I was in high school, but I had more energy than I had had in a long time.  It felt good to know that I put my mind to something and actually succeeded; I hadn’t experienced that in a while.  This was a task that required diligence, time, effort, willpower, and effort—and I did it!  I managed to keep the weight off for three years, then in 2010, I started to eat everything I wanted and stopped working out.  I initially thought, “I’m having a moment right now, if I gain ten pounds, so what, I’ll lose it.”  We’ll ten pounds turned into about 40-50 pounds.  I’ve been feeling more aches and pain in my 30s than I did in my 20s, and I’ve noticed my energy is lower.  I’m too young to be feeling this way and I want to get this weight off and enjoy a healthier lifestyle. 

How:  I will accomplish my goal by eating healthy and exercising throughout the week and weekend.  I intend to eat salads and more modest meals Monday thru Friday.  My meals will consist of mostly vegetables, a fruit(depending on the meal), a protein, and a healthy fat.  I will also drink one healthy smoothie per day to replace one of my meals.  On Saturdays, I will allow myself a cheat meal and dessert.  Throughout this time frame, I will either exercise at home or at the gym.  I own a treadmill and a bunch of workout DVDs, as well as a membership at Planet Fitness.  I also plan to attend Seung-Ni throughout the summer; I like their kickboxing class! Depending on my schedule, the bulk of my workouts will be done on weekdays, and if possible, I will also make it a point to get a workout in on Saturdays.  Sundays will be my relax day.

Recording:  I will record my workouts and meals daily by notebook.  Then, I will proceed to implement my progress onto the blog.  I will record my current weight as of Friday, May 9th.  I will record my weight again in 2 weeks, May 23^rd, then again the last Sunday of class, June 22nd.  I figure in 5 weeks, I should be 10-plus pounds lighter. 

Ultimate Goal:  I’m hoping to lose 10 pounds by the end of Spring semester.  I’m hoping to lose a total of 40 pounds by the end of the year.