Biggest Loser

So the Biggest Loser would have to be one of my all time favorite shows.  As I was watching it tonight I realized a couple of things:
1.  I hadn't been wearing my body media band in like 5 days so I don't know my step count or my calories burned
2.  I hadn't written on the blog in 5 days
3.  I was starting to go in the downward spiral again!

So what is it going to take for me to lose this weight?  First off, I need to control my diet better.  It's not what I eat but the portion size and I eat everything on the plate, because when I was growing up there was no leaving the table until you cleaned your plate (clean plate club).  How many of you are out there?  I need to start exercising again, btw... that will come this Thursday when I am finally released to exercise by my doctor.  I need to stay motivated.  I lost a ton of weight my senior year of college (11+ years ago), I've done this before now I need to figure out what works for me now.  Any suggestions on how to stay motivated?

Journal Entry - September 16th

Oh Boy last night was not a good night for me.  I went down that slippery spiral slope.  You see it was mom's night out and we went to one of my favorite places El Camino! I ordeed the taco salad and usually I would order it sans sour cream and guac.  Last night I had everything!  Then washed it down with 2 margaritas.  I can just hear the Calorie counter dinging out of control!  Now I have to make sure I get back on track and do not sabbotage myself (remember my last post I am good at doing this). 

I know I still have a week before I see my doctor to have her release me to do physical activities (i.e running, golfing, etc).  But I think it's time to get back on the treadmill to at least start walking and maybe some low impact stuff on the Wii Fit.  I am feeling that spare tire around my waist more than ever since the surgery (I think the big boobs concealed how big my belly really was) now that the boobs are gone, the spare tire needs to go as well!! 

I hope you all are enjoying the post as I enjoy writing them.  If you like them please consider "following" my blog! 

~Erin

Exercise Tip of the day

As you can see all of these terrific tips are not all coming from my brain, otherwise I would look exceptional!!!  Obviously I am finding articles and modifying them as well as just sending them on to everyone else as these are helping me through my journey and may help on your journey as well.  If you find an article or a tip you want to share please send it to me at erinpcaldwell@gmail.com . 

I found this article through fitness magazine.  The link is the following
 http://www.fitnessmagazine.com/workout/tips/quick-tricks/10-quick-ways-to-go-from-fat-to-firm/

Make Every Gym Minute Count

1. Just press "intense." Don't have that much time to work out? "Try high-intensity aerobic exercise or resistance training, which can help you burn an extra 50 to 150 calories during the first two hours after exercise.  For cardio, incorporate several speed intervals; for strength training, do circuits.

2. Follow the new guidelines. Do moderately intense cardio (hard enough to break a sweat) for at least 30 minutes, five days a week, plus total-body strength training twice weekly. Want to shed pounds? Bump the cardio to an hour.

3. Squeeze in a quickie workout. This total-body circuit-training routine from Joe Dowdell, co-owner of Peak Performance NYC, is perfect for days when you feel pressed for time. Do each exercise for about one minute; complete the circuit two or three times.

• Squat (15 to 20 reps)
• Lunge (15 reps per side)
• Push-up (10 to 15 reps)
• Bridge (15 to 20 reps)
• Plank pose (hold 30 to 60 seconds)

I heard from several people that they do these as they are folding clothes, watching tv, etc.  Seems like an something easy you can implement and takes very little time. 

I hope you all enjoy the tips and my discussions around my weight loss.  If you like the blog, please consider following me!

~Erin

Journal Entry - September 14th

It has been 1 week since I committed to starting to eat healthier and get more activity into my daily life.  The hard part for me right now is that I am still not allowed (doctor's orders) to work out so I have to rely on walking and my diet to help me lose the weight.  But I am proud to say that as of this morning I am down a whopping...

3lbs!!!!!



Now is when my brain and I will start the deal making... I have to make sure I don't sabbotage myself, as I have been down this road before of losing weight only to sabbotage and gain it all back plus more...  I've committed to myself that by New Years Eve I would be down a total of 33lbs.  So help me keep myself in check, as I still have 30 lbs to go!!!

Tip of the Day - Water

September 14th - Drink Water!!!

Water is one of the key elements required to lose weight!!!! Your body needs a whole lot of water for its daily functions, and it keeps you from being de-hydrated, as well as flushes all toxins of your body, and makes you feel healthier.

 

A study showed that after drinking approximately 17 ounces of water, the subjects' metabolic rates -- or the rate at which calories are burned -- increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes.

 

The next time you think you're hungry, drink water first – you may realize you weren't hungry in the first place, just de-hydrated. When I say water is means water, no soda or juice!!!  

Tip of the Day - September 13th

September 13th, 2010 - Find out how many calories your body needs

Your BMR, or basal metabolic rate (metabolism), is the energy (measured in calories) expended by the body at rest to maintain normal bodily functions.


This continual work makes up about 60-70% of the calories we use ("burn" or expend) and includes the beating of our heart, respiration, and the maintenance of body temperature. Your BMR is influenced by a number of factors, including age, weight, height, gender, environmental temperature, dieting, and exercise habits.

Because of the increased activity of cells undergoing division, the younger the person, the higher (faster) the metabolism. That is why when we were younger it was much easier to maintain or lose weight.  Additionally, because of the greater percentage of lean muscle tissue in the male body, men generally have a 10-15% faster BMR than women. And when you go on restrictive, traditional diets, your BMR can drop by as much as 20%. That is why it is absolutely important not to "diet", but change the lifestyle to something healthier.  In general, depending on the intensity and duration, consistent exercise can also increase your BMR.

Let's do a simple BMR calculation:

BMR (Basal Metabolic Rate)


Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)
Since you wish to lose weight, your target = BMR - 500 kcal

For instance, you weigh 140 lb (I wish) and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

Tip of the Day

September 10th - Core
The use of stability balls can provide an inexpensive, lightweight and fun means of improving core muscles and balance. Stability balls range from small to extra, extra large. Choose a ball size that allows you to sit on it with an upright posture and keep your hips and knees at 90 degrees based on your height and leg length.

Here are some exercises you can do to improve your core, I know I'll be trying them this weekend!
Push-Up on a Ball

Your arms and shoulders are the first to take the brunt of what this see-saw-like move dishes out, but your chest and core will feel it as well.
Lie with your abdomen on an exercise ball and walk your hands forward on the floor until the ball rests under your thighs.
Pull your navel in toward your spine, bending your elbows.
Lower your upper body to the floor. Hold this position for three seconds, and then push up so your elbows are straight but not locked. Keep your head in line with your spine and your abs engaged.
Start with 5 reps, working up to 15. Once you've mastered 15 reps, rest for one minute and then do a second set.
Squat with a Ball

This is an awesome thigh and butt toner. (Find a larger wall space than you think you'll need before hiking up the ball to the wall.)
Place an exercise ball between the wall and the curve of your lower back.
Stand with your feet shoulder-width apart.
Bend your knees and lower 5 to 10 inches, keeping your shoulders level and your hips square. Hold this position for 3 seconds and then stand back up.
Start with 5 reps and work up to 12. Rest for 30 seconds and do another set.
Ball Pass

They call this "Ball Pass" because "Super-Simple-But-So-Deep Crunch You Barely Realize You're Doing It" is a mouthful.
Lie on your back holding an exercise ball and lift your feet so your shins are parallel to the floor.
Lift your head, neck, and shoulders, and place the ball between your legs.
Now lower your legs and reach your arms back.
Come back up and grab the ball.
Continue to pass the ball back and forth from your hands to your legs 10 to 12 times.


To try more of these exercises you can find them on:
http://www.fitnessmagazine.com/workout/gear/equipment/best-stability-ball-exercises/

Let me know if you tried them and what you think!

Tip of the Day

September 9th - If you want to lose weight consider eggs!


In fact, many nutritionists are recommending at least one egg a day to help you lose weight. There have been studies about the benefit of eggs for weight loss. Why are eggs great for weight loss? Eggs are protein and substituting protein for carbohydrates can increase the feeling of fullness, so you will wind up eating less throughout the day. Additionally studies have linked eating eggs to a reduction in belly fat.

As with any food, you should consume eggs wisely. Covering eggs with high fat mayo is not going to assist in weight loss, additionally frying them up in bacon grease not good as well! The main key is moderation!

Today's Journey

WOW So I ate about an hour ago and I am already hungry.  It's a good thing don't get me wrong, typically I overstuff myself by eating scraps off the girls plates and tonight I ate smaller portions and didn't eat off of their plates.  But OMG I am HUNGRY!!!!  I feel good about this one small step.  So some of the things that I am learning about myself:

1. I eat out of stress!  When I am super stressed at work the first place I go is the snack machine.  I need to start keeping carrots or a healthier snack at my desk during work. 
2. I eat from my kids plates - a ton of empty and unnecessary calories here!  
3. I have a lot of baggage around my self image, I continue to put myself down and that has to stop!  
4. I will never look like I did before I got married.  I was in my early 20s and way before kids. 
5. I have to stop comparing myself to the "old Erin" or the pre-kids Erin

So I have a lot of hard work in front of me but I am determined and I know that if I keep writing about it all of you will keep me in check!

~Erin
 

Tips of the Day

So I will have multiple entries a day, some on how I am doing and one specifically called Tip of the day (courtesy of Owens Corning Fitness).  To start out I've combined several into this post, but look out I will be posting tips daily!

Wednesday September 8th - Back Pain
Many adults complain about lower-back pain. One cause is tight hamstring muscles. The following is a simple way to stretch them. Sit tall on the floor with legs extended in front of you, feet neutral.  Keep your chest open, lean forward from your hips and slide your hands toward your ankles until you feel slight tension in the back of your legs. If you need additional assistance, take a towel and make a loop around your feet and pull yourself toward your ankles. Hold the stretch for 15-30 seconds and repeat five times, three days a week.

Tuesday September 7th - Veggie Burgers
Did you know that a veggie burger has as much as 82 percent less total fat than a hamburger made with ground beef? Most frozen veggie burger varieties sold in stores have about 100-120 calories, 2-4 grams of total fat, 10-14 grams of protein, up to 4 grams of dietary fiber.

Monday September 6th - Strength Exercise
Stand behind a chair (12 - 18 inches from the chair), with one hand on the chair back. Slowly bring one leg straight backwards while standing straight.  Hold this position for about 2 seconds and return leg to starting position.  Alternate legs until you have repeated the exercise 8 to 15 times with each leg.

Sunday September 5th - Dietary Fiber and Weight
Dietary fiber helps stop weight gain, according to experts. It is thought that high-fiber foods, such as fruits and vegetables, help maintain weight because they are naturally lower in calories; they help you feel full longer; and they generally require more chewing time. The health benefits of dietary fiber go beyond just weight. A possible lower risk for heart disease, diabetes and regularity are all good reasons to eat more fiber!


I'll post about my day tonight.  Try these great tips if you get a chance and let me know how they work for you!

Welcome

Hi my name is Erin and I need to lose some weight.  In fact not just some, if I am truly being honest with myself I need to lose at least 50 lbs!  If you'd like to join me in my journey just follow the blog and I'll try and post daily how I am progressing, what weight loss tips I've come across, recipes and I would like to hear how you are progressing in your journey as well.  If you are like me I need strength in numbers, the more I have someone holding me accountable the better I do.

Who's with me?

Links to some great weight loss sites:

www.sparkpeople.com
www.fit-day.com
www.scalewhore.com

Please be patient as I will be improving the blog as we go along!