Day Three

  Day 3    February 10    Breakfast: 2 eggs with 2oz ham, handful of fresh spinach, 1 Tbsp of shredded mexican cheese, raisin bread with 1 tsp of butter, a Mexican coke    Lunch: leftover chicken and veggie stir fry with 1 tsp of sweet chili sauce    Dinner: one slice of cheese pizza with green bell peppers and carrots    Snacks: air popped popcorn, one Izzy grapefruit beverage, coke zero (12oz)    Water: 68oz    Sleep (Feb 9-10) 8 hours    I don’t mind eating leftovers so you can see that I am repeating meals so they are not wasted. But I am done with the stir fry finally.  I am looking at an 10 hour work day today so I am bulking up breakfast and then bringing a sandwich to work with some fruits and veggies.  I really like the snack packs with cheese, pretzels, carrots and grapes.      Workout: 23 mins pilates (blogilates day 2), steps 13,244 flights of stairs: 56     Total calories burned: 675    Feeling: stressed emotionally but positive    Have a blessed day!       

Day 3

February 10

Breakfast: 2 eggs with 2oz ham, handful of fresh spinach, 1 Tbsp of shredded mexican cheese, raisin bread with 1 tsp of butter, a Mexican coke

Lunch: leftover chicken and veggie stir fry with 1 tsp of sweet chili sauce

Dinner: one slice of cheese pizza with green bell peppers and carrots

Snacks: air popped popcorn, one Izzy grapefruit beverage, coke zero (12oz)

Water: 68oz

Sleep (Feb 9-10) 8 hours

I don’t mind eating leftovers so you can see that I am repeating meals so they are not wasted. But I am done with the stir fry finally.  I am looking at an 10 hour work day today so I am bulking up breakfast and then bringing a sandwich to work with some fruits and veggies.  I really like the snack packs with cheese, pretzels, carrots and grapes.  

Workout: 23 mins pilates (blogilates day 2), steps 13,244 flights of stairs: 56

Total calories burned: 675

Feeling: stressed emotionally but positive

Have a blessed day!

 

 

Day Two

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Day Two

Yesterday I started my first official workout with the blogilates day one on the beginner’s calendar.  I exercise before I eat.  According to this study, you burn more fat when you don’t eat first.  https://www.ncbi.nlm.nih.gov/pubmed/20837645  I have seen this work for me in the past so I will continue this routine now.  

Just a note, on this blog, I will not be doing fasting, or juicing or any other fad diet.  In fact, I won’t be doing what is now popular, to remove sugar, gluten, alcohol, and dairy out of your diet for the first month then slowly add them back in.  I have found this just to be harmful to me.  Removing these foods will make your stomach and body really upset when you reintroduce them back into your diet.  Just like red meat, if you don’t eat it for awhile, it will upset your stomach when you start consuming it again.  This blog is about healthy lifestyle changes and eating “real” food.  Not a lot of processed food.  However,  I do have an addiction to coke that you will see that I allow myself one daily and a coke zero daily.  That’s just my thing and I am not ready to give it up right now.  

Yesterday’s meals:

Breakfast: 2 organic free range eggs with 2oz of ham steak (cubed) and 1 Tbsp of lite mexican shredded cheese.  I used spray oil to coat the pan before cooking.  One piece of raisin toast with 1 tsp of butter (yes, real butter).  One Mexican Coke.

Lunch: large portion of stir fry veggie with chicken tenders in Trader Joe's sweet chili sauce (see picture) sauteed in sesame oil (1tsp) for 3 minutes.  

Snacks: air popped popcorn, apples, pear, and orange

Dinner: 2 slices of raisin toast with 2 tsp of butter, coke zero with lemon(dinner was on the road on my way to work so I need to plan for these meals better in the future)

Water: 60oz

I feel good this morning.  Already did my workout and I am about to make breakfast.  I do have a fear about next week being a little difficult since I will be traveling to visit my mom.  I do tend to eat out a lot while visiting (good food and less expensive from the San Francisco area) and exercise less.  But I think I will just preplan what to order in restaurants and walk more.  Maybe try and get a quick workout in before I go to the airport.  

I hope this helps you rediscover what your weight loss journey looks like.  I hope you find that your life doesn’t have to be all carrots and celery.  Be blessed.

RESTART

  Sometimes in life, you just fall off.  My weight loss journey is now restarting.  I will be posting a little every day to show what happened the day before.  I weighed in yesterday at 205lbs.  My goal weight is 157 lbs.  I got discouraged with the business not taking off.  My regular job has been very stressful for me.  Excuses, excuses.  No more excuses.    Yesterday I ate:    2 Flour taco (ground beef, refried beans, cheese), a Mexican Coke, apples, ¼ cup of trail mix, 1 cup of simply balanced organic sea salt popcorn, coke zero, water and more apples.    Steps: 18,442 Flights of Stairs: 82 and 988 calories burned  (according to my apple watch3)    Looking back on this day I didn’t have enough fruits and vegetables.  Today I will adjust this to a lunch and dinner of chicken tender with stirfry vegetables.  Also, I started my strength training with blogilates beginners calendar ( https://www.blogilates.com/new-beginners-calendar-2-0-for-2015/ ).      Use each day as a new day!  A new beginning.  On the days that I have a crazy schedule, I will add a relaxing yoga video ( https://www.youtube.com/watch?v=4C-gxOE0j7s&t=17s  or  https://www.youtube.com/watch?v=LI9upn4t9n8  ).  Sunday will be crazy (off work at 2:30am and back at 12:30pm) so I won’t be able to do a regular routine and I will be tired!      Do you need some help in getting your life restarted?   Follow me and let’s do it together!  Be blessed.      

Sometimes in life, you just fall off.  My weight loss journey is now restarting.  I will be posting a little every day to show what happened the day before.  I weighed in yesterday at 205lbs.  My goal weight is 157 lbs.  I got discouraged with the business not taking off.  My regular job has been very stressful for me.  Excuses, excuses.  No more excuses.

Yesterday I ate:

2 Flour taco (ground beef, refried beans, cheese), a Mexican Coke, apples, ¼ cup of trail mix, 1 cup of simply balanced organic sea salt popcorn, coke zero, water and more apples.

Steps: 18,442 Flights of Stairs: 82 and 988 calories burned  (according to my apple watch3)

Looking back on this day I didn’t have enough fruits and vegetables.  Today I will adjust this to a lunch and dinner of chicken tender with stirfry vegetables.  Also, I started my strength training with blogilates beginners calendar (https://www.blogilates.com/new-beginners-calendar-2-0-for-2015/).  

Use each day as a new day!  A new beginning.  On the days that I have a crazy schedule, I will add a relaxing yoga video (https://www.youtube.com/watch?v=4C-gxOE0j7s&t=17s or https://www.youtube.com/watch?v=LI9upn4t9n8 ).  Sunday will be crazy (off work at 2:30am and back at 12:30pm) so I won’t be able to do a regular routine and I will be tired!  

Do you need some help in getting your life restarted?   Follow me and let’s do it together!  Be blessed.  

 

Getting in my summer workouts

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I am so blessed to live in the San Francisco Bay Area because of the weather.  We get super weather 95% of the year.  This allows me to create a workout schedule that I can usually stick to most of the year.  But there are those to can’t possibly swim in a lake in the winter or hike in a forest in the dead of winter.  So today I would encourage you to get out there before the summer weather turns chilly.

This is what I did the last couple of weeks.  

CAMPING TRIP!  Oh yeah, we had a family reunion camping trip in Calaveras Big Trees State Park in the Sierra Mountains of California.  It was three days of family, food and beautiful weather.  Here a picture of my site outside the trailer (my dad gave me his trailer for the trip).  Seeing this beauty, TOTALLY relaxed me!

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This is the sunset in the forest that looks like the trees are on fire.

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And the lake I swam in…

 

I can not tell you how relaxing this was for me!  I came back to the Bay Area positive, recharged and my spirit was filled.

Yesterday I took a hike in a local park and found this cool monument in a local park (Joaquin Miller Park in Oakland).  I just stumbled upon it. COOL!

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And this is the view!


 

Soak up this beautiful summer and walk on the wild side!  What have you been doing this summer to improve your wellness both physically and emotionally?

LOCAL HIKE

  Last week, some of my coworkers joined me on a hike along a beach trail then a dip into the Pacific Ocean.   https://www.parks.ca.gov/?page_id=528   This gem is just a 20 minute from our work yet feels like a million miles away from the crowded city of San Francisco.  The hike is only 2 miles so we decided to explore a little more than just 2 miles.  There are small paths through foliage and poison oak then on to larger dirt road.  The views are GORGEOUS!    Here are my tips to finding local hikes:    * I use weekend sherpa for California.   http://weekendsherpa.com/     * Yelp is actually another resource!    * All trails has a lot of information as well:  https://www.alltrails.com/    * EXPLORE!  Just find a local park or state park and start exploring.    * Do you live in an urban area?  Head to the local park and walk around the boundaries    * Your local newspaper also has information about local hikes and adventures    I implore you to try and get out while it’s still summer and beautiful.  Of course the San Francisco Bay Area isn’t as hot as other places, so we can hike year round.  Hotter weather? Then make your hike a sunrise hike!  Or go at dusk with some friends and a flashlight (stay on the trails!).      These are some of the supplies I take with me on a hike:    * Backpack    * Big water bottle    * Trail Mix or energy bar    * Dried Fruit    * A camera    * A journal to just sit and write about how you feel sitting in nature    * A book!      * Small first aid kit    What are your favorite local hikes?  Do you like the hikes that are high and difficult or more leisurely? Have a great weekend!    

Last week, some of my coworkers joined me on a hike along a beach trail then a dip into the Pacific Ocean.  https://www.parks.ca.gov/?page_id=528  This gem is just a 20 minute from our work yet feels like a million miles away from the crowded city of San Francisco.  The hike is only 2 miles so we decided to explore a little more than just 2 miles.  There are small paths through foliage and poison oak then on to larger dirt road.  The views are GORGEOUS!

Here are my tips to finding local hikes:

* I use weekend sherpa for California.  http://weekendsherpa.com/

* Yelp is actually another resource!

* All trails has a lot of information as well:  https://www.alltrails.com/

* EXPLORE!  Just find a local park or state park and start exploring.

* Do you live in an urban area?  Head to the local park and walk around the boundaries

* Your local newspaper also has information about local hikes and adventures

I implore you to try and get out while it’s still summer and beautiful.  Of course the San Francisco Bay Area isn’t as hot as other places, so we can hike year round.  Hotter weather? Then make your hike a sunrise hike!  Or go at dusk with some friends and a flashlight (stay on the trails!).  

These are some of the supplies I take with me on a hike:

* Backpack

* Big water bottle

* Trail Mix or energy bar

* Dried Fruit

* A camera

* A journal to just sit and write about how you feel sitting in nature

* A book!  

* Small first aid kit

What are your favorite local hikes?  Do you like the hikes that are high and difficult or more leisurely? Have a great weekend!

 

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Travel and our wellness

HOW DOES YOUR VACATION AFFECT YOUR WELLNESS?

 With summer upon us, what are your travel plans? Overseas?  Or a local staycation?  Research shows that we should take advantage of our vacation time for a happier life.  Particularly overseas travel.  And travel in sunny places.  Although I don’t believe they didn’t account for the beauty of the snow covered mountains and people who love winter sports.  I believe taking our wellness seriously, both mind and body is important.  So with that in mind, here are my tips: 

BUDGET FRIENDLY

I can’t afford it.  This is an excuse we give ourselves about almost everything that is good for us.  You don’t have to travel far for a wonderful vacation, just the desire.  Find what you love and do it.  Do you love music?  Find your favorite group or artist and visit a concert away from your home.  Maybe just a 3 or 4 hour drive from your home.  Rent a room on airbnb and meet some new people.    

  • Find a location that you can drive to

  • Stay in a room in an airbnb instead of an entire home

  • Go during off seasons when things are cheaper

  • Treat yourself to one or two meals out in the new city, instead of every meal.  

  • Explore your surroundings!  Go to historical places, the library, free outdoor concerts or rodeos.  Parks and the beach are FREE!

  • Use some of the time to mediate or read a book.  Quiet time away from the hustle and bustle.  

    I am going to continue to speak on travel and wellness for the next couple of weeks.  What are are your tips? How does travel improve your wellness?

  • I hope this encourages you to begin your adventures now.  Be good to yourself!

AN AVERAGE DAY

When learning anything new, I like learning about the person who is presenting the information.  A look behind the scenes as it were.  So here is your glimpse into my life. I am in my forties, a 1970’s baby.  I am 5’7 ½.  My lowest adult weight was 125 lbs after the birth of my 9lb 5oz son.  My heaviest weight was somewhere in the low 200s.  I was very active as a kid and young adult.  But later in life, I had jobs that I sat at a computer most of the day.  That’s when the pounds came on.  I have always prefered junk food and snacks over vegetables and quinoa.  So the weight caught up with me as I sat more than moved.

Now I have a job that allows NO sitting, I am a server.  I climb stairs and a busy shift could be about 19,000 steps.  But we are not always that busy.  I also have a gym membership to swim, hit weight machines and take classes.  However, I still like exercising in a natural way.  Walking to the store, swimming in a lake, skiing down a mountain.  I wish I had the time to do that, but like most people I don’t have hours to spend on natural exercise.

My work schedule changes every week.  I have set up a workout schedule that works for me.  That means before I do anything else, I workout.  Normally that is even before breakfast because once I get distracted, it’s hard to get back on track.    


Here is what habits work for me:

  • Exercise first thing in the am.

  • Put my workout clothes out on the bed at night and get into them as soon as I wake up

  • Always have water handy

  • Plan workouts

  • Plan meals AND SNACKS

  • Always carry some snack foods with you.  I like almonds and trail mix over a protein or meal replacement bar.

  • In the summers, I love to start the morning with a shake.  (Fresh spinach, greek yogurt, lemon juice, frozen berries, coconut water and apple or pear)

  • Always end the day with reflection on what I am grateful for

  • Write what worked for me and what didn’t (new recipe, workout for the day) so I can evaluate and adjust to the weather, seasonal fruits and veggies, events,etc.

  • Always forgive yourself if you don’t eat perfectly or don’t workout.  Start anew immediately!  The very next meal.  Add some steps in if you can’t exercise.

  • Lean on your community to support your efforts.  

 

Here is a normal day.

Today’s workout (day off)

 

What I ate today (day off):

Noon - Whole foods prepared foods: ½ bbq chicken breast, ⅛ cup of mashed potatoes, ¼ cup mac & cheese, 1 cup of steamed broccoli, one dinner roll with butter (the treat!)

4pm - air popped popcorn and cantaloupe with coke zero (with lemon juice)

7pm - 2 cups spaghetti with turkey sausage and ground turkey, 1 cup salad with 1 tbsp newman’s light salad dressings

9pm - 1 each skinny cow

As you can see, a meal is missing.  The way my schedule is, for most of the week I go in later in the afternoon or early evening.  I eat when I get off work at 1am - 3am at night.  Thus it ends up being 3 meals.  Again, adjust your eating habits to when you can sit down and enjoy every single bite!

I hope this gives you an idea of what I do to keep my mind and body on track to stay healthy.  As you see, I am not perfect.  Be well and have a good week!        

GETTING BACK ON TRACK AFTER YOU ARE SICK

I recently got a nasty flu that had me calling in sick at work (it is extremely rare for me to EVER call in sick).  If you are anything like me, getting back into your regular routine of working out and eating better is more difficult after indulging in some feel good foods.  Here are my tips to getting back in the swing of things.

  • Talk a walk.  Walking gets your blood flowing again.  You begin to feel better by just getting out of the house.  If you do it during the day, the sun will warm your skin and awaken your senses.

  • Do some soft yoga.  By soft I mean more stretching than pushing your body.  I would recommend this video by Yoga by Adriene:  https://www.youtube.com/watch?v=xLS9uQQQyB0.  

  • Drink lots of water and hot tea.

  • MEAL PLAN!  Starting with a hot soup of whatever is left in your fridge.  Chicken, pasta, and veggies are a great soup and healthy.  Or use to google to use whatever ingredients you have in your fridge or freezer.  

  • I take one multivitamin per day.  I don’t over medicate myself with airborne, emergency vitamin C, and other vitamin supplements.  It’s better to find extra vitamins in natural foods.  Such as oranges and grapefruits or carrots and spinach.  

  • Try a new exercise or class.  Now is the time to get excited about doing something new not return to the same ole, same ole plan.

  • BE NICE to yourself.  Positive vibes only when talking to yourself.

Once you find yourself feeling better, increase your workouts to 10 mins and slowly add minutes each day.  Within a week of feeling better, you should go back to your normal workout schedule.  

It is HARD to come back to my normal routine of working and life after a couple of days on the couch.  Just do ONE thing, then another thing.  Before you know it, your body will be ready for action!