New Year’s Day Commitment!
Fit Empress:
I am committing to go to the 75 minute spin class tomorrow morning at the gym.
What will you commit to doing on January 1, 2014?
Tuesday, December 31, 2013
End of the year promo
- First 100 (can go over)
- MBF ME (I will check)
- No ED or self harm blogs please
- I will go through all and promo my favorites in lists of 10
- A few screenies
- Special promos for any new blogs that I follow
- Come say hi or introduce yourself or tell my about 2013 or tell me about your dreams for 2014 or just tell me your favorite quote or a piece of wisdom you want to live by :)
[gallery]
The best thing about a New Year’s resolution is already having started working on it the year before!
Congrats to everyone already on their personal road to fitness in mind, body and spirit and everyone getting ready to start the journey.
One day, one step, one workout at a time. There will be peaks and yes, some valleys, but it’s part of the path to happiness.
At the end of the day, health, fitness, career, love - they are all tools to help me toward my ultimate goal - HAPPINESS!
Monday, December 30, 2013
All Things In Moderation
One boiled potato is all you need to have yummy mashed potatoes. No sour cream, milk or other crap- I did add a bit of unsalted butter though - just mash it to hell and serve.
Served with baked tilapia and a side salad - dinner was fab and under 400 calories in total. You have to be careful with potatoes because they are high in carbs, but they also contain fiber, potassium and “resistant starch” which actually tells your body to start burning fat!
So if you have the room in your caloric intake, prepare them simply and eat in moderation (as with all foods), potatoes can be your friend!
Sunday, December 29, 2013
Spin class today- two weeks in and I’m still going and still loving it! I’m just learning about the whole “watts” measurement- the instructor today was the first one I’ve heard use it- so I’ll be working on that, but my HRM showed 515 calories burned and I was exhausted, dripping sweat and groaning profusely to keep pushing through the last interval at the end of class. I call that a good workout!
Bonus - they are incorporating a 20 minute strength class directly following two of my spin classes - how perfect is that?
I try to alternate strength and cardio days, but a little extra strength training isn’t a bad thing.
Also loving my yoga classes too so I’m making a big effort to make sure I get that in twice a week too. See my daily workouts on my fitness tracker page!
Keeping my calories as close to 1500 a day as possible, so far things are moving along - 13 lbs lost in the last 5 weeks!
Motivation to keep going!
Thursday, December 26, 2013
This instructor is to hype and I love it !!! I need a spin class like this
Love this! Underground Spin Miami in Atlanta
(Source: http://zandidee.tumblr.com/)
Consensus: Can curvy girls go to spin class?
I know that the answer is an obvious “yes.” But I mean really. I’m talking about how self conscious I will be to be wobbling atop a bike around other people.
Yes! I’ve been pushing my ass in there the past two weeks and honestly, everyone is so focused on themselves, no one cares what anyone else is doing. Go at your own pace and you’ll get a great workout. There are people in class who just sit the whole time and spin on their own to the music. Don’t be intimidated! :)
My New Shoes!
I guess you could say I definitely caught the spin bug. Today was first class clipping into the pedals with my snazzy new cycling shoes. 45+ minutes, 600+ calories and a lot of sweat later (followed by a bit of time in the steam room), my muscles feel deliciously exhausted, and I feel accomplished as all get out!
I was so hesitant to go back to spin because the few times I’d taken it before I was not a fan, but I’m so glad that a random conversation at the gym with another person encouraged me to take a shot at it again.
The morning class was moderately attended this morning, but I’m so glad I went. No gym yesterday and I tried not to go crazy Christmas day with the food, but I also didn’t worry about it too much. I definitely ate well into my “maintenance” calorie range, which is super high, but I don’t feel it was out of control either.
Now it’s back to my routine and I must say it feels GOOD! Rest days are good and very necessary, but solid workout days feel even better!
Hope everyone is having a great holiday!
Sunday, December 22, 2013
Fitness Tracker
It’s satisfying to look back at my workouts and see how much I’ve done. It makes me want to fill in more of those boxes every week!
I went to my first spin class in YEARS on Friday. The instructor was EXTREMELY helpful and encouraging and there were only a handful of people in class that day so it was such a great experience to get back I to spin.
If you’re nervous about your first class because spin looks so intense, DON’T BE! Go 15-20 minutes early and ask the instructor for help getting set up. Just a quick adjustment of the seat and handlebars and you’re ready to go! You don’t have to have the padded shorts or clip-in cycling shoes. Your regular workout gear and shoes will do. If you like it -it is suggested you get the shoes, but only if you want to. Otherwise, just use a bike that has the toe cages and go for it!
Your rear will be sore, but it’s tolerable and gets better. I went to my second class today and used a gel cycle seat cover- it definitely helped some. My body is still adjusting, but I burned 500 calories in today’s class and I still have more room to push myself harder as it relates to my resistance and stamina.
Spin has officially been added to my workout rotation!
Friday, December 20, 2013
Thursday, December 19, 2013
RICE Day
Yep that’s my foot. More accurately a bag of ice on my ankle, but you get the picture.
Lamest injury ever - I missed the last step on the staircase. No harm done, but my ankle is a little sore today so it’s Rest Ice Compression and Elevation for me today. It’s better, but I’ll rest it today and see if I can get back at it tomorrow.
Unexpected rest day, but better safe than sorry!
Wednesday, December 18, 2013
By The Numbers
One of the big caloric guidelines I’ve used the past few weeks is the metabolic test I took at the resort. Basically it’s an RMR (Resting Metabolic Rate) test. First thing one morning after fasting overnight, I sat in a chair with a tube hooked up to my mouth and breathed for 15 minutes or so. Based on my oxygen usage and carbon dioxide produced, the machine was able to determine how many calories my body burned if I just sat in a chair all day.
If I did absolutely nothing all day, my body burns roughly 1900 calories. In addition, based on the test, it appears that my metabolism is normal, actual about 8% above normal which is acceptable. The good thing there is that in theory, my body is indeed capable of doing what I need it to do to loss body fat and improve my fitness. Now the rest is up to me!
Once the test factored in basic activities and a minimum exercise estimate, that number rose to a whopping 2700 calories a day. However, if I actually ate all those calories each day I would at best be maintaining my current weight, which is not the goal at all.
So that leads me back to the age-old question of “How many calories should I eat every day to lose weight?"
Monday, December 16, 2013
Smoothie time!
After yesterday’s rest day, it was back at it this morning! I went to a circuit strength/cardio class and followed it up with a Yin yoga session. I’m feeling awesome and glad to be back at it.
Circuit class was cool- everything from box jumps and suicide sprints to chest presses and stability ball work. Great calorie burn followed by some much needed yoga to stretch my poor muscles. I’ve never done Yin before- must do more research on it.
I missed breakfast trying to make it to the vet and then to circuit class, but I’ve had lunch, my smoothie and now relaxing with a little mint tea.
Feeling strong and feeling good! Hello Monday!
Sunday, December 15, 2013
Beyonce’s Partition video will give me fitness motivation for a while to come…she looks amazing!
(Source: https://www.dailymotion.com/)
I’ve been struggling all morning with taking today as a rest day - my mind wants to go to the gym, but my body is telling me to slow my roll. I think my body wins today. I’ve been so motivated the last few weeks, I’m afraid to lose momentum, but I suppose I also have to make sure I can maintain momentum even when I take rest days. I did my minimum 5 days this week, so I have put in the work, but there is always more to be done.
I’ve lost almost 10lbs in three weeks, so things are headed in the right direction. So today will be relaxing, eating healthy and planning my schedule for next week.
Friday, December 13, 2013
How Can Yoga Help You Lose Weight?
Reasons that yoga might help the weight loss process include:
Effective stress management, reducing the likelihood of stress eating
Increased body awareness, specifically relating to hunger and satiety
Mindfulness and mindful eating
Although practicing yoga doesn’t burn the most calories, it might still have a place in your workout routine. An effective fat loss program that encourages maintenance of lean muscle and maximizes calorie burn should be founded on a combination of resistance training and cardiovascular activity. However, yoga could be used as active recovery and flexibility training between more intense workouts. The benefits of stress reduction and mindfulness associated with yoga could lead to improved sleep, better eating habits, and increased self-awareness, which could mean more weight loss and improved maintenance of weight loss results over time. Regardless of the exercise you’re doing, however, good nutrition is essential. If you’re not paying attention to your diet, you won’t see the results you want. Exercise right, eat clean, and you’ll be able to actualize your goals.
Yoga class today and it was wonderful! After Insanity yesterday I thought yoga was a good choice. Don’t let anyone ever tell you yoga isn’t a workout-my muscles will disagree! Of course it isn’t as big a calorie burn as cardio, but I got a nice littke 258 calorie burn and a lot of stretching/core activity. As part of an overall fitness plan, I’m all for adding it in to the regimen.
Thursday, December 12, 2013
Wednesday, December 11, 2013
Monday, December 9, 2013
People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.
Andrew Carnegie
Motivation & Results!
I’m back and glad to be home! The two weeks at the resort gave me a good jumpstart on my health and fitness goals.
The results? After two weeks, I lost 8lbs and 8 inches total! Not bad for a start.
So now I’m back home doing it on my own as of today. I have to admit that I woke up this morning looking for excuses to avoid the gym but then my daily Fit Quote (see above) popped up today and I took it as a sign. Aptly timed! So I hustled into the circuit cardio/strength class at my gym and got to it. It was a great workout and I’m so glad I did. Plus I got back to the steam room after class and that is always a treat in itself!
After working out, I made a trip to Whole foods to do some healthy shopping, and now I’m planning my schedule for the rest of week’s meals and workouts. I love planning!
So here it goes! Week one on my own and I’m motivated.
I am not content with mediocrity!
Check out my progress on my tracker page
The Fit Empress Blog - My journey to fitness in mind, body & spirit
Wednesday, December 4, 2013
Almost there!
Two more days and then it’s back to the real world armed with good info, ideas and plans.
Had some personal stuff come up yesterday, so I didn’t workout, but thankfully I’m here so my eating was good by default!
Today was great! I did 5 workouts! Pilates, Pool, Elliptical, you name it. I feel good, especially since I had to push myself to do the last class and not head back to my room for a nap! Definitely energized and feeling accomplished today!
Take a look at today’s meals - not bad at all.
Apples with cinnamon and peanut butter - best snack ever!
The Fitblr Support Group is a chat group for fitblrs and healthblr who want to support and encourage each other in their fitness journeys. It’s a place where we can get to know each other, talk about our struggles, talk about our triumphs, ask questions and even do promos together.
How to become part of this group:
Reblog this post
Be a healthy fitness, weight loss, recovery or health blog
Be an active blogger
Have your ask open
Participation is required
We will be choosing blogs to add together. If you are chosen we will message you asking for your email so we can add you to the network.
Sunday, December 1, 2013
Week One Done!
Finished the first week of my journey and my time at the resort!
It’s been a challenging week, but I think there’s still more in me for week two! I lost 2.7 lbs and all of it was fat per the InBody assessment - my water levels are the same if not a tiny bit higher. I also gained a tiny bit of muscle as well. I won’t take my inches until this coming weekend when I leave, so it will be good to see the final change in body when I leave. I admit I was hoping for more weight loss, but I’m happy with seeing the numbers go down even this much. Especially considering this is the first exercise I’ve done since June.
Check out my progress on my tracker page
I must say, I’m sore all over. I’m going to take the recommendation that today be a day of rest and let my body restore after 6 days of exercise - and I’m looking forward to it!
More hiking and workouts for the next 5 days, as well as at least one massage and 2 acupuncture treatments. Trying out the acupuncture to curb the food cravings. I figure it can’t hurt can it?
More to come, but a solid first step and a great first week.
The Fit Empress Blog - My journey to fitness in mind, body & spirit
Saturday, November 30, 2013
Apples with Cinnamon - my new favorite snack!
The Fit Empress - My journey to fitness in mind, body & spirit
5 Days Down!
Great first week! It’s been wonderful to have such laser focus on being healthy and fit. It is still shocking how far I’d let things go, but all I can do is move forward from here. This has been a fantastic start!
Above is a sample of the daily food menu. I can honestly say you NEVER go to bed hungry here!
The workouts have been challenging and fast paced. Hiking, cardio, pool, Zumba and daily stretch classes (basically yoga). They have a little bit of everything.
I must admit I’m completely worn out after such an active week. There is a hike and another workout today and then we’re technically “off” until Monday morning. Sunday is a day of rest, but I do plan to do at least a little cardio tomorrow on my own.
As I get ready for week two, I want to start making clear plans for my eating and exercise plan to make sure I stay in track. While I won’t necessarily workout 3-6 hours a say at home of course, the intent is to jump start the metabolism here and also so that doing a regular workout daily will seem like nothing comparatively once you get back home.
The concept of the 90/10 (or 80/20) rule for nutrition is somewhat new to me, but it makes sense. It’s basically the cheat meal concept, but thinking of it as less of a “cheat” and more of a conscious choice to eat clean 80-90 percent of the time and allow yourself little indulgences 10-20 percent of the time. It is more all-encompassing to think of it as a total plan and not these intermittent “cheat” moments. You are never breaking your nutrition rules, you’re incorporating the reality of life with it because it isn’t realistic to eat completely clean 100% of the time for the rest of your life.
So I’m learning things and looking forward to resetting and getting my health back in order.
The Fit Empress Blog - My journey to fitness in mind, body & spirit
Thursday, November 28, 2013
Tuesday, November 26, 2013
Day One
Long but satisfying day! Morning started at 6am with a great stretch class. Breakfast was a delicious chicken egg scramble with toast and a pat of butter - just 291 calories!
We then departed on our fans for the 1st hike of the week. One hour out and then one hour back. It was tough for a few stretches early on (my calves were killing me,)but by the end I felt great, but drained.
After the hike we took our “before” photos and then headed to a lecture to review our physical assessments which gave us more insight into our body fat and lean muscle mass. According to the assessment, I need to lose 64.5 lbs of fat, which would put me back at the weight I was two years ago when is was super healthy and active. My long term goal would be to get 20 lbs below that, but losing 64.5 lbs of fat sounds like a good goal to me!
Lunch was a salad, soup and a delicious pita filled with pulled pork and cauliflower. After lunch we had more lectures on heart rate and nutrition. We also had two fitness classes, Core and Circuit Training. Both were tough but good. I am truly facing how far out of control I let myself get from where I was in 2011.
Including the stretch class, I worked out approximately 4 hours total yesterday. I went from zero-to-60 in one day!
Dinner was another delicious meal of salad, quesadilla,and a teeny tiny apple cobbler. The food here has been amazing. It’s so good to be able to have all the meals perfectly cooked and soooooo yummy, but knowing it is all healthy and organized to keep you at the 1500 calorie intake. With all the focus on exercise, it’s good to not have to worry about calories right now.
After dinner, I hit the steam room and basically was in bed by 8pm and passed out before 9.
It was a very busy and fulfilling day. I’m still nervous about the physical challenges ahead, but I know that from my previous fit lifestyle, I can do it, even if it’s tough at first.
I took the pic above during the hike. It truly is beautiful here and that definitely helps to clear the mind.
The Fit Empress Blog - My journey to fitness in mind, body & spirit
Sunday, November 24, 2013
ARRIVAL DAY
Today was mostly travel and settling in. Once I checked in, I had a bit of time to unpack and then I headed over for my body assessment. Weight and inches came in around where I thought they would given how slack I’ve been the past few months (see my fitness tracker page for details).
Free time until dinner- yummy “fried” chicken with veggies, salad and a chocolate covered banana for dessert. And all the water you can hold! The prepared meals with the snacks are the 1500 calories a day, but you the salad s technically additional calories; however, those don’t “count” because it’s all vegetables.
Orientation was informative, will be interesting to see what new things I can learn about nutrition.
So I have a long way to go, but I’m pushing forward. Tomorrow begins the real work. 6-7 hours a day of exercise and 1500 calories. Changes become habits. I can build on the foundation I put in place over the next two weeks.
I just need to stay focused.
Thursday, November 21, 2013
Planning and Getting Focused
Two weeks is a long time to be out of town, but all I have to pack really are workout clothes I guess so that helps. I hated to do it but I had to buy a lot of new workout stuff because I’ve gotten too big for a lot of my old stuff. That’s yet another sign it’s time to do something right?
I’ve really been thinking about how much I’ve limited my life the past few months because I’ve been so unhappy about my weight. Many of my clothes no longer fit, and I have been loathe to buy new things because I’m determined to not need them very long, but you have to live right? So I broke down and bought some things, but the workout stuff should be fine, even when it’s too big for me they’ll still be useful, or I can donate them. Donating might be preferable since workout clothes could really be useful to someone - a luxury item really - that stuff can be expensive. Not to mention I am kind of obsessed with the Nike Dri-Fit gear.
I have to admit I’m enjoying these last few days of prep before the fitness resort - I guess it isn’t politically correct to call them fat farms any longer right? It’s that interesting period where I know change is coming, so I’m less stressed about my weight right now. I know I’m going to fix this, and I’m committed to making it work.
Due to changes at my old company, I had the opportunity (and thankfully the means for which I am so grateful) to take a break from the work world and get my head and heart together. I didn’t realize how stressed and burned out I was until I had the chance not to have to drag myself into work everyday. I didn’t realize that my unhappiness with my job had kind of infected my entire life. I would spend every hour I wasn’t working dreading having to go in-which meant I lost a lot of excitement for life in general. In this economy, it feels a little crazy to purposely not be employed, but I really feel this break is what I needed.
I say all that to highlight that this is an opportune moment in my life because I truly have the time to focus on nothing but getting healthy and doing the things I want to do, within reason. ;) I’m so excited for the things to come. I have moments of fear - a lot of moments, but I’m still MUCH more excited than I am afraid.
On a less reflective note - I set up my fitness stats tracker yesterday, and I must say I’m impressed with my little spreadsheet. And I do love a good spreadsheet, so any little tricks I can find for myself to keep me motivated is good.
So begins another day of leisurely preparation and anticipation for the weeks and months to come!
The Fit Empress Blog - My journey to fitness in mind, body & spirit
Wednesday, November 20, 2013
Subscribe to:
Comments (Atom)