Silliness

Haha! Just this morning I was thinking to myself that I need to cut back on cheese again. And ice cream. Not that I've been having that much, but enough for me to notice the effects on my sinuses and skin (battling hives and sinus infection as I type). Then I see this in my horoscope:

Aug 9, 2011

Today's Wellness Horoscope for Taurus

Presented by Horoscope.com

When you have found something in your diet you'd like to improve on, give yourself adequate time to adjust mentally as well as physically. For instance, if dairy is very prevalent in your diet, don't eliminate it all together! This kind of enthusiasm is counter-productive. Try backing off of ice cream and cheese, while still relishing your morning latte. The whole self needs to be able to distinguish what is going on. Instead, gradually convince yourself of why and how you will reduce dairy in your diet.

It amused me and I thought I would share. :)

Aside from the occasional cheese (and ice cream), I've been doing pretty well with my eating habits. I've worked fruits back into my diet and have been drinking loads of water (too hot not to). Still could do better with the veggies though. I'm gonna try one of Wendy & Jess's recipes this weekend to make my veggies more appealing.

Still maintaining my 16lb loss. :)

Healthy Summertime Dips & Side Dishes

A couple weeks ago a friend posted a link on fb to the blog, Food Heaven Made Easy with Wendy & Jess, and I decided to check it out. Loved!

Wendy and Jess are two young ladies, both nutritionists, who are on a mission to show brown communities that we can prepare and eat tasty, healthy food on a budget. Their first video, "$10 Meal Time," drew me in, so I was very excited to see that they've posted a new video, "Herbal Healing." Check the link, or watch it below.

I really admire what they're doing - especially their purpose behind it. Can't wait for more from these ladies!

Episode 2: Herbal Healing from Food Heaven Made Easy on Vimeo.

Quick Bikini Body Exercises

Came across this article from "The Hollywood Trainer," Jeanette Jenkins. In it, she shares 5 Moves for a Bikini Body, complete with videos and explanation. These moves are simple to do at home, will get your heart pumping, and won't require a lot of time.

I meant to report back on the M100's - the 3 minute workout I posted about last time. Yes, it was as intense as it looked! I only did it on two occasions, and it took me longer than 3mins to get through it each time. That's because I went at a more moderate pace than the guys in the video. Exercises that require a lot of jumping make me really dizzy, really quickly so I was trying to avoid passing out by taking my time with it. I still got my heart rate up, but I paused between each circuit to recover. Def a great quick cardio.

Talk about a quick workout!

I came across this 3 minute workout on YouTube this morning (while searching for "abcentric exercises"). This routine was put together by a black belt Jiu-Jitsu coach from Boston. The guys in the video say it's perfect for burning fat. It looks INTENSE!

I wanna try it!! I know nothing beats a decent workout; but, for those days when I can't even spare 20mins, it would be great to fit in a 3min workout and still see/feel results.

I'm gonna do it this evening and report back.

Inspiration: Jill Scott

Ms. Scott is looking wonderful and vibrant these days. I hear her new album is really good too.

Jill Scott - post 63lbs

Story

So what's the new game plan?

WEIGHT & MEASUREMENTS

Take on Day 1, Day 10, Day 20 and Day 30

EXERCISE

Morning Exercise: Jillian Michaels 30 Day Shred – 20 mins

Midday Movement: Walking & Stretching – 10 mins

Evening Exercise: Yoga or Core Toning – 15 mins

FOOD

*Drink cup of hot lemon water before consuming anything else (flushes out the liver – can use ½ real lemon or a couple splashes of lemon juice, to taste -- doesn't have to be every morning)

*Breakfast w/in one hour of waking up

*Small, healthy meals approx. every 3 hours (drink 20 mins before eating)

*Drink as much water as body can tolerate per day (as tolerance increases, add another glass…continue increasing in this way – goal is to build up to drinking half your weight in water per day, in ounces – e.g. @ 130lbs, you’d drink 65oz. per day)

*Can flavor water w/splash of lemon or other 100% fruit juice for excitement (no Crystal Light or other processed goods)

*Lean meat – no skin

*Love brown (sugar, flour, rice)

*Healthy carbs – brown rice, whole-wheat pasta, steel cut oatmeal

*Aim for 2-3 servings fruits each day

*Aim for 2-3 servings veggies each day

*Only 1 handful of unflavored, whole roasted nuts per day (too much can raise cholesterol)

*Increase fiber gradually to avoid bloating/constipation (start out every other day)

*Aim for 8hrs of sleep each night

*No alcohol

*No fried food

*No unhealthy snacks

*No juice or soda (except for occasional 100% cranberry juice)

*Cut back on/Gradually eliminate adding sugar to tea or coffee

*Limit/Eliminate processed foods (i.e., prepare fresh as much as you can)
*Follow 7 days a week (no "cheat" days)

Sample Schedule w/Meal Ideas

4:40am   - wake up/exercise -20 mins 30 Day Shred

5:40am   - breakfast -cup hot lemon water (no sugar) options: -steel cut oatmeal, ½ grapefruit -scrambled eggs w/turkey bacon -spinach omelette

9:00am   - mid-morning snack -water options: -apple and yogurt -hard boiled egg -mixed fruit

12:00pm  - lunch -10 mins walk/stretch -water w/splash of lemon  (or other flavor) options: -grilled chicken, brown rice w/ grilled broccoli and cauliflower -sushi -turkey sandwich on whole wheat w/lettuce, tomato, avocado and honey mustard

3:00pm   - late afternoon snack -water options: -nuts w/craisins -pita chips w/hummus -orange and grapes

7:00pm   - dinner -water w/splash of cranberry juice options: -salmon and asparagus -grilled chicken salad w/mesclun lettuce, walnuts, granny smith apple, feta cheese, raisins and fat free raspberry vinaigrette -stir fry veggies and whole wheat pasta

9:30pm   - yoga/abs/bed -15 mins abs/stretch

Days 7 through 1 & beyond - Ultimate Cliff Hanger

Sooooo...Um, yeah. It's been a minute. A very hot minute!

I'm so sorry for leaving you hanging with my progress, but life just got completely hectic. So hectic that I haven't even exercised consistently for the past 2+ months. Now that's not to say that I haven't exercised at all. I have - just not as much as I would've liked. Not being lazy or anything, but I really have been that busy and that drained from being so busy.

But I'm trying to manage things better. Because, if I don't take care of myself...well...you know the drill.

So what have I been doing since I last wrote? Well, I've been walking to and fro the office (instead of taking the bus from the train) to maintain some kind of physical activity. And, when I've been able, I turn to Cardio Core Express for a quick cardio boost. I've also been doing a pretty good job of maintaining a healthy diet. So all has not been completely lost!

Oh, and I did finally try 6 Week 6 Pack. I was majorly disappointed! Not because it was a wack workout, but because it was a strength training workout. I thought it was a cardio workout that focused on the abs (similar to Cardio Core Express), but I was wrong. It's a core strengthening workout that incorporates some cardio - but not enough to get my heart pumping in the way that I wanted.

The verdict: 6 Week 6 Pack is a great core workout (trust - I felt it the next day!), and I will go back to it once I get closer to my target weight. But, for now, I'm shelving it to continue focusing on shedding lbs/burning fat.

And now, the news you've been waiting for: Since I began this self-challenge, I have lost a total of 13lbs.

I'm actually amazed that, after not working out consistently for so long, I've managed to maintain the weight loss. But that's the power of healthy eating for ya! I feel so much better when I put good food into my system. And so sluggish when I eat unhealthy things. I've fallen off a bit on eating as much veggies as I was before, and drinking enough water has always been a challenge, but I'm a work in progress. :)

I haven't re-taken my measurements recently, so I can't update you on those numbers, but I can give you two funny, if not slightly embarrassing stories (well one is anyway).

So I was going to a sound clash with E one night, but was running late. The weather had suddenly become blazing hot so jeans were not an option. As I was getting ready, I decided to put on a trusty outfit because I knew it fit well and looked good - no preening in the mirror or multiple outfit changes necessary. E had already gone outside so I put it on, hopped in the passenger seat and did my makeup as we drove along. We got to the venue and I had to go to the bathroom. When I got in there I was horrified! I saw myself in the mirror and my clothes looked super baggy, like they were about to fall right off of me. In my rush to get out the door I never paused long enough to notice that I looked like a motherless child - lmao!

In one sense, I was pleasantly stunned to see that I had made so much progress and hadn't even realized it. It actually felt good to know that what had once been a curve-hugging outfit was now completely loose. But then I still had to make it through the night, and I felt really sloppy. So I found a spot (E was the emcee for the night so he was up on stage while I was in the crowd) and kept miself steady fi di night! LOL!! I enjoyed myself just the same (who cares - it was dark!), but made a serious mental note to never run out the house without giving myself a once-over in the mirror again - lol.

The other story is not embarrassing really, but it does show that it hasn't completely sunk in that I've lost this weight...I went to this clothing store (you know the one ladies, where everything is super cute, runs super small, and the sizes don't go past a certain number) to browse around. To my surprise/delight I found several items in my size. I went to the dressing room to try them on, not expecting much (remem, most everything there runs small), but to my surprise everything was actually a bit too big on me. I needed a smaller size. Well that made my day! So now I just have to make sure I keep it up.

As a matter of fact, I'm starting 30 Day Shred all over again. And I'm doing it with my bestie. She had started a while back, but fell off so now we're doing it together. Starting tomorrow Monday.

I never did finish Level 3 so I'm hoping to get through all 30 days this time. And, although I complained about wanting a higher level of cardio, I can't front - I had great results using Shred. I felt healthy and toned.

So I'm gonna start going to bed early again to get enough rest and have enough energy to wake up pre-dawn. :) Either way, I'm enjoying the season!

Days 11, 10, 9 & 8 - Strike a pose!

Been wanting to post for the past couple days, but Blogger's been down. So now I'm doing a rushed post before I leave the office for the weekend.

I gave up on trying to get up before dawn this week. Getting rest is more important. And I've still been eating well. Tomorrow is Saturday so I'll have all day to try 6 Week 6 Pack at my leisure.

It's been a long time since I've posted a pic...I really did mean to keep you more visually updated, but better late than never, right?

lunch time stroll in NYC

The angle isn't the most illustrative of change for those of you who don't know me; but for those who do, you can def tell I've dropped a few. :) I promise the next time I post a picture it will be more weight-loss-esque. :D

Til next time...XOXO

Days 17 through 12 - No rest for the weary.

Happy Monday!

No change in my hectic schedule. No exercise since last report. But I have been eating well - nothing fried or too sugary...getting fruits and veggies in. Also, I found the 6 Week 6 Pack dvd that I was looking for, so I'm pretty psyched about that. When I start up again, it'll be good to do something new so I won't be bored. Here's the product description: 

Get ripped, flat abs in 6 weeks with America’s toughest trainer, Jillian Michaels. Forget boring sit-ups – Jillian’s ab-shredding system will chisel the midsection with her winning combination of core-focused cardio circuits and ab-toning exercises. 6 Week Six-Pack includes two dynamic 30-minute workouts plus warm-ups and cooldowns. Start with Level 1 for three weeks, then advance to Level 2 for increased intensity and fat burn. Stick with it and see dramatic results!

Sounds right up my alley! A good core-focused cardio workout is hard to find. Which is why I liked Cardio Core Express - it got my heart pumping and focused on my problem area all at once. But I was getting a bit bored of it (had also used it before I started this new, 100-day push), and I think my body was starting to get used to it too. So I hope Jillian doesn't disappoint with 6 Week 6 Pack. I'll check in again once I've actually tried it.

Day 17 - 10 More Hours -Err Minutes- Please!!!

So yesterday evening I searched high and searched low for the Jillian Michael's 6 Week 6 Pack dvd that I'd bought before starting. Could I find it?? Noooo! So I was a little annoyed, because I don't know how I managed to hide it from myself, but figured I'd get up and do Cardio Core Express (which I was trying to avoid because I'm getting a little bored with/used to it now).

Went to bed at 9pm. Woke up at 4:20am. Back to bed at 4:21am and overslept until almost 6am. Just couldn't do it. *sigh* Tomorrow's another day...

Days 31 through 18 - Caught in the shuffle of life...

Sheesh! These past two weeks have been hectic (to say the least!), clearly evidenced by the fact that I have not posted a thing since Day 32. Lots has been going on so (apologies) writing has been the furthest thing from my mind. And, I'm sure you're wondering, my blog hasn't been the only thing to suffer. My workout routine has pretty much gone down the drain. I've either been too exhausted or not at home, so my 4:30am fitness plan was not cutting it.

I did kinda sorta keep up my eating habits, but I won't pretend that comfort food wasn't involved. In any case, I did not go buck wild crazy...so, even though I've only exercised twice in the past two weeks (using Cardio Core Express both times), I've been able to maintain my weight by eating relatively decently.

Not enough water though. Whenever I know I'm gonna be here and there, I am very conscious of the amount I drink...not wanting to be caught without a place to "go." So I'm trying to regulate that this week as well.

I can def feel the difference in my body though. I'm back to having low energy and feeling sluggish. I'm eager to shake it off.

I attempted to get up and exercise this morning, but was so exhausted and stiff that I shut my alarm off and crawled back into bed. Sounds old-lady-ish, but I'm gonna try and hit the hay at 8pm tonight. I need to recoup. And it may give me a fighting chance at an early start tomorrow. I'll see how I feel...and I'll keep you posted.

How about you all? Have you been keeping up with your health and fitness routines? Spring has definitely sprung, friends. Hope all is well!

XOXO

Days 36, 35, 34, 33 & 32 - Life as usual...

Nothing new to report. Still keeping up with my combined routine. And I'm still very excited by the fact that I'm starting to fit into more and more jeans that have been packed in the back of my closet for the past couple years. My stomach is still my biggest challenge, but I'm working on it so I'm not too worried.

How have you all been getting on with your routines?

Day 37 - Core Basics

Toning your "core" is every bit essential to your health as it is to fitting into your jeans.

Your core (or the lumbo-pelvic-hip complex) is made up of 29 muscles, which include your abdominal, oblique, upper and lower back, hip flexor, gluteal and pelvic floor muscle groups. It also includes the diaphragm, hamstrings and muscles that support your spine.

This core group is literally your body's center of gravity - where you draw your strength, stability and stamina. By strengthening your core muscles you will:

1. improve your posture
2. improve your balance
3. help prevent lower back pain
4. help avoid back injury
5. help improve your range of movement
6. improve your overall physical ability and performance
7. reduce incontinence and improve bowel movements

Those are fantastic benefits, which become more and more important as we move up in age. Regular exercise can stretch and improve flexibility in the core. Check the YouTube videos below for some great core exercises. Make sure you warm up and stretch before-hand, and cool down and stretch afterwards. Enjoy!

Beginner:

Core Workout for the Absolute Beginner

with Yuri Elkaim

Intermediate & Advanced:

Home Ab Workout - Exercises for Six Pack Abs

with Jim & Joanna

Days 39 & 38 - Working it with Slim in 6

I am happy to report that I've gone down a pant size. And, to date, I've lost 10lbs.

I incorporated Level 3 of 30 Day Shred into my weekend workout, but have been doing Cardio Core Express from Slim in 6 every other day during the week. I really like this workout from Debbie Siebers. There's enough cardio for me to work up a sweat and feel like I'm burning fat. This workout also incorporates a lot of standing ab work, so I also feel like I'm focusing on my problem area.

Debbie suggests using 3lb hand weights, but says you can also do the workout without them. I've done both - with and without - depending on how I'm feeling on a given day. It's a 30 minute workout so it's also easy to fit into the day.

I've also been doing her Slim & 6-Pack, which is intense. It's 15 minutes of mat work, utilizing some traditional moves as well as some more advanced moves. The time goes by quickly enough, but you definitely get a good core workout in by doing it.

I was hoping to do some more running now that spring has arrived, but it's been so nasty outside that I've been sticking to my trusty dvd's. How about you all? What's been your workout of choice to keep you fit, healthy and strong?

Days 42, 41 & 40 - Feeling Strong

The escalator in the subway was out this morning and, after I walked up 3 long flights of stairs, I realized I was able to do it without so much as a huff or a puff. I'm definitely getting stronger, which was one of my major goals.

Before I started this blog, I had gotten to a point where I was constantly feeling tired, or sick, or just plain ole run down. I couldn't even walk up a flight of stairs without losing my breath (and sometimes even feeling dizzy) and, to me, that's not ok. As my belly grew, my ability to breathe decreased. So it wasn't only that the extra weight was visually displeasing to me, it was more a matter that it was literally physically uncomfortable and challenging (to say the least). Add that to the fact that so many different things run on both sides of my family (i.e., heart disease, diabetes, hypertension, cancer), and the fact that I needed to make a change became crystal clear. So I made the active decision to do something about it.

I know I get a bit impatient and frustrated from time to time, but moments like this morning keep everything in perspective. I'm focused on a long-term, healthy lifestyle. Sure, I'd love to put on a bikini, but I'm definitely not going to starve myself to fit into an unrealistic size...Thin is not for me! Healthy is more my target. :)

On that note, here are a couple yummy and healthy meals from last week.

last Wednesday's lunch (from the cafeteria):
salmon, asparagus and mushrooms (the mushrooms were soooooo good!)

Sunday's dinner (à la Chef E):
red snapper - stuffed and ready to be steamed

in the pot, ready to cook

steaming away

And here are some fun pics from a quick run to Petland...

awww...parrot kisses for E

she was a playful little baby

I think she was trying to nest in my hair and it tickled - lol ;p

Hope you all enjoyed the weekend thoroughly. It's Monday, back to the working grind...Stay focused and make the most of it! :)

XOXO

Days 47, 46, 45, 44 & 43 - Spring is in the air!

I'm pretty happy with my progress this week. I'm back on track.

I think part of my problem a couple weeks ago was that, in addition to feeling tired and drained, I was trying to implement too many things all at once. It was way too much and I started getting frustrated. Add that to lack of energy, and I felt like my efforts were getting me nowhere.

So, for me, simpler is better. I'm back to focusing on exercising and eating in a way that will make the most sense for me...a healthy lifestyle that I can sustain.

I've been keeping up with Cardio Core Express in the mornings, but I plan to get back to Level 3 this weekend. Call me crazy, but I'm kind of excited to feel the burn again. ;)

My bestie decided to try 30 Day Shred and I'm so excited for her! She doesn't have much to lose at all, so I know she'll see results quickly if she sticks to it. My suggestion to her was this: Do the first two levels daily (i.e., Level 1 for ten days straight and then Level 2 for ten days straight), because they're manageable enough to work through without needing a break.* Level 3 is intense so you'll need days of rest in between. So the momentum you build in the first twenty days should balance out with the breaks you'll need in the last level. Just my opinion.

It's fun to have someone doing the same program as me, even though we started at different times. My cousin in Florida is on her workout grind too, but she's doing a different program...Spring is in the air, folks, and I for one do not plan on hiding behind cardigans, scarves and loose tops for yet another season! I'm taking a stand and I'm glad to have people standing with me!

Meanwhile...Have you seen Vanessa Hudgens on the cover of Shape Magazine?? That is all the motivation one needs! LOL

Before I run off and grab some lunch, I'd like to give a big welcome to my newest Cut the Cheese subscriber, Tamara! You're the first non-family member to follow my blog - lol - so I'm very excited - haha! I hope you find the info that I share useful. Feel free to chime in or suggest topics anytime. ;)

That's it for now, friends...I hope the rest of the day finds you happy and motivated. Bon weekend!

XOXO


*Disclaimer: This was my suggestion to my friend because I know her. Only my suggestion - not medical advice. You know your body best. If you try this (or any other) workout series and you feel like you need a day or two of rest in between, give your body the time it needs. You want to make sure you're careful about your weight loss methods. And, as they say, consult your doctor before you try any new routine.

Day 48 - Up and at 'em!

Got up about 9 this morning and repeated yesterday's workout. I'm glad I did it as soon as I got up, otherwise it wouldn't have happened. It's so easy to fall victim to Sunday luxuriation - lol. You know what I'm talking about...You indulge in some R&R (for me it's reading a magazine cover to cover and/or catching up with the DVR), convincing yourself you'll get the workout in later. But then you get hungry...but you're not finished with your DVR...so you tell yourself, "OK, I'll have a light breakfast, digest as I watch TV and then get going in another two hours." Ha! That's a joke because, before you know it, it's noon (maybe later) and you have to take care of some other errands before work the next day. And the workout falls victim to luxuriation. ;p

But not this Sunday! I got up...I got at 'em...and I had a great hour-long workout!!

How about you folks? Did you get your heart rate up at all this weekend? What kind of routines did you do?

Days 51, 50 & 49 - Combining Routines

I've been feeling like a slacker lately...Well, that is to say, I've been slacking lately. Like, for a week-and-a-half lately.

In my defense, I have been exercising (not every day) and eating pretty well (mostly), but not being as strict as I should be. I'm kinda disappointed in myself. This is not easy, but it's too early to start slacking off. I'm not anywhere near my goals yet.

Still, rather than sulk away my sorrows with cookies and chips I'm picking my pace back up. Most of my set back is due to the fact that I've been feeling really drained and tired, so I've been taking multivitamins to both boost my energy and replenish the nutrients my body is lacking.

This morning I really upped the ante: I started out with Level 3, moved on to Debbie Siebers' Slim In 6 Cardio Core Express, and finished it off with Debbie's Slim & 6-Pack. Talk about a workout! But I felt great. I plan on getting up tomorrow to do the same. Trying to get back in the habit before the work week starts.

Hope you all are enjoying the weekend! :-D

Day 52 - What motivates you?

Ohmygosh! I was just looking at some fb pics that I was tagged in from last summer and they make me wanna head straight home and run a few miles. Goodness man! When did all that extra weight creep up?! Thankfully, I've lost some since then, but I really need to make sure that I don't allow it to casually come back ever again.

Sometimes pretty pics from glossies motivate me. Other times, as in this case, it's horrid pics of myself. How about you? What motivates you to keep your exercise pace up?

Days 56, 55, 54 & 53 - Musical Interlude

So, yeah...I know I owe you pics of this weekend's cookfest; but I was so busy cooking that I forgot to take them (and pics of leftovers don't look as appetizing). I made jerk chicken, chopped chicken breast (for salad), brown rice and mixed veggies (broccoli, pop chow and carrots). And I'll have you know that my mixed veggies were a big hit - lol! :p We didn't have any fish this weekend - gotta mix it up once in awhile...

While I was igling (i.e., being idle) on YouTube this morning I came across the video below. I thought it was pretty funny. Who knew DJ Bambino was becoming the Weird Al Yankovic of Jamaica? ;D Anyway...since it's food related, I thought I'd share.

Days 59 & 58 - Walk-a-thon

My body is still thirsting for rest so I haven't been getting up pre-crack-of-dawn. I have been doing a lot of walking though...so I still get some cardio in - even if it's not as vigorous as I'd like it to be. I've been keeping up with my healthy eating habits so I'm not too worried.

Speaking of thirst...One thing I do need to be better at is drinking more water. I've been trying to help my GI tract out with digestion, so I've been drinking less water at mealtimes. Problem is, I usually do most of my drinking before, during and after I eat, so I'm kind of lazy about drinking in between. As a result, I've been a little dehydrated lately. Gotta work on that.

Matter of fact, I'm going to grab a nice, cool glass right now!

xo

Day 60 - Sleeping Beauty

So apparently my body needed more than one day of rest.

I couldn't get up for love nor money this morning - lol - and I went to bed @9pm last night! I was really drained. I feel a bit more energized today. Will try again to get up and do yoga tomorrow morn, but I'll see how it goes...Very important to listen to your body.

Anyhoo...Been on this detox cleanse for 17 days now. Been doing mostly really well - lol.

I won't front though...trying to figure out what to eat can be very frustrating. It's not so bad when I'm at home, or when I bring lunch from home, because we're stocked and prepared with healthy goodies. But it gets tricky (and pricey) when I forget to bring my lunch.

I've also never been one to keep a set routine for very long. Just the thought of drinking that cleansing mix twice a day has already gotten tiresome to me. I keep reminding myself what I'm doing it for (cleaning up my lifestyle from inside out) and keep trekking at a steady pace, so-to-speak.

Still, I've made it through 40 days of exercise and healthy eating thus far. (And 45 days without cheese if you're keeping tabs - Lord knows I am!:) Am I where I want to be yet? No. But I am certainly still on the right path.

Days 64, 63, 62 & 61 - Walking Weekend

I got a really good, hardcore workout in on Friday.

I started with Level 3 of 30 Day Shred, and then headed to the park to do a 4 mile run/walk. It was my first time running on an outside trail in a long while so I didn't know how I was going to manage (I tend to get shin splints - prob because of my flat feet), but I did pretty well. Ran a very good portion of the way; and, even when I slowed down to walk, I didn't slow down too much.

Later that day, I unintentionally got even more aerobics in...I ended up walking 3 more miles around Manhattan. And on Saturday morning, I walked for 2 miles in the Bronx. All this at a good pace with a hefty bag on my shoulder. Needless to say, I was DONE by Saturday afternoon. I used Sunday as a day of rest (exercise-wise anyway).

The burn felt really good at the time, but oh-so-wrong afterwards. Talk about shin splints! My legs didn't want to move! Between all the running/walking and the Level 3 exercises (I didn't realize Jillian was getting me to work those inner thighs so much), it was an effort just to move my feet.

But I started feeling better yesterday evening. I was up and at it again, bright and early this morning - well, actually, it wasn't bright yet - it was still pre-dawn. :-/

In a way, the burn still feels good because I know my body's changing; but I'm very aware that I shouldn't be overdoing it. Level 3 is so intense that I think I will have to do it every other day to give my muscles time to repair (unlike in Levels 1 & 2 when I was able to do it every day).

I will be putting those "off" days to good use however...Since 30 Day Shred is mostly focused on anaerobic, strength-building exercises, I'll do some yoga or cardio in between. I'll probably do yoga tomorrow, because my body feels like it could use a really good stretch right about now. I'm sure I'll be doing cardio most of the other days though. I'll keep you posted...

Oh...E made another scrumptious dinner last night. On the menu: steamed fish (red snapper and porgy) with shredded carrots and pumpkin, and sides of asparagus and callaloo. As always, we made a lot so that it will last us for the week. No "food" this time; but I did put two American sweet potatoes in the oven to bake. We didn't eat them yesterday, but at least they're baked and can be warmed quickly during the week.

Here's a picture of the fish. Am thinking about the left-overs right about now. Lunchtime is calling me! :)

E's Steamed Fish

Days 67, 66 & 65 - Steady Breathing

Level 3 of 30 Day Shred is intense!!

Jillian gets down and dirty right away, starting out with a more intense warm up, then heading straight into plank moves for strength. In fact, a lot of the strength training in this level involve planks. And, this time around, some of the cardio involves weights. It's a challenge, but feels good. And yes, I broke a sweat early on and kept on sweating the whole way through. But it was manageable. Partly because I built up stamina in Levels 1 & 2, and partly because I was keeping a steady, focused pace - particularly during the cardio intervals.

The other day I learned that, when you are doing a cardio workout, you do not want to get to the point of panting. You should be able to hold a conversation while you're working out. Sounds crazy right? We tend to think in terms of "no pain, no gain" but truth is, if you're working beyond a certain capacity, you stop burning fat and start burning sugar - not what you need for weight loss.

Here's the basic breakdown of how it works:

AEROBIC
Aerobic exercise requires oxygen. While you're breathing steadily, your lungs fill with air, filters out the oxygen, deposits the oxygen in the blood and then sends it straight to your heart. Your heart then pumps the oxygen back out, sending it to the rest of your body - including your muscles.

Your muscles use fat and carbohydrates as fuel to function. But too much of anything is a bad thing. So when you have excess fat built up (i.e., are overweight) and need to burn it off, you can turn to aerobic exercise because, as the heart pumps oxygen into your muscles, the oxygen will actually aid in burning off fat and carbohydrates - so you're burning off fuel and losing weight.

Thing is, fat is dense and requires lots of oxygen to burn it off. But, the more you do aerobic exercises (e.g., cardio), the better your body becomes at using oxygen to burn fat...So that's why they say you should be able to hold a conversation...It's not so much that you should be blabbing during a workout, but that you should be keeping a steady pace and breathing evenly so that your muscles get as much oxygen as possible to generate fat-burning energy. And you should be able to sustain aerobic activity for more than a few minutes.

ANAEROBIC
On the flip side, anaerobic exercise requires no oxygen. It is more intense so you will start to pant and get out of breath - which is why anaerobic exercises are pretty short and/or are done in sets. With this type of exercise, your muscles do not need loads of oxygen to complete the task.

Because anaerobic exercises are so intense, your system basically cannot produce the large amounts of oxygen your body is begging for. So, instead of using oxygen, your muscles turn to sugar (i.e., glucose, fructose, sucrose) and start burning that to function. That is why you don't burn fat through anaerobic exercise (e.g., strength training) - not enough oxygen.

And, in case you were wondering, the reason anaerobic exercises don't last very long is because burning sugar causes a byproduct, lactic acid, to build up in your system. The more lactic acid in your system, the more fatigued your muscles will be, so they won't be able to perform as long.

Ok, so that was a WHOLE lot of information - lol. But here's the thing -- you need both aerobic (cardio) and anaerobic (strength) exercise to be truly fit.

Doing aerobics will:
1. burn excess fat (key to weight loss)
2. tone up body all over
3. strengthen cardiovascular system (good for overall health)
4. boost your mood

Doing anaerobics will:
1. strengthen muscles (good for revving your metabolism which is also key for weight loss)
2. strengthen bones
3. lower blood sugar levels
4. increase overall strength and stamina

All this being said, I've completely reinforced my theory on why I haven't lost as much weight as I thought I would have by now...Jillian primarily uses anaerobic exercises in 30 Day Shred - strength training. I need to add aerobic cardio to burn fat. So I'm gonna start running tomorrow.

Oh, and by the way, I've lost 5lbs so far. Not bad for 5 weeks. Haven't measured myself in a bit, but my clothes are much looser on me than before. And a few people have even noticed that I've lost weight. That's always a nice feeling...It's one thing when you can feel a difference in your own body, but another when other people start to see it too. :)

Days 70, 69 & 68 - Healthy Groceries

Hi friends! Hope you all had a nice weekend. We had some pretty nice weather here in New York.

Did some healthy grocery shopping and a lot of cooking on Saturday. E made steamed fish (grunt porgies). He usually makes it with butter, but since we're detoxing, using butter is a no-no. So he tried making it with just a tip of olive oil, and it came out really well. He steamed it down with callaloo and made another pot with corn-on-the-cob and "food" (food is a Jamaican term that can include any combination of boiled dumpling, Jamaican sweet potato, cassava, yam, green banana and Irish potato --only the last 3 items were in our pot-- other islands use the term "ground provisions") for our side dish. As my cousin would say, it was slammin'!! :)

Although I can eat food during my detox, I'm still mindful of losing weight, so I definitely did not take a large portion of the starchy stuff - just a small piece of yam and a small piece of green banana.

Aside from walking 20/30 minutes each day, I didn't really get much exercise in last week. But I still managed to lose another pound - thanks to my new, healthier diet. :) And, while I'm only detoxing for a month, this new lifestyle of cutting back on processed foods is permanent. It'll be difficult (especially when I go out to eat), but my body will thank me for it.

I was determined to complete all 10 sessions of Level 2, and this morning I pushed myself to get up early and do just that. I thought the workout would be brutal after having slacked off for so many days; but I got through it just fine. It felt good. I'll start Level 3 tomorrow. That post should be interesting! :D

Day 71 - Praying for Tsunami Victims

This afternoon was a beautiful. A complete contrast to what went on on the other side of the country and in Japan earlier. My heart goes out to Japan and those affected on the west coast and Hawaii...to the families who lost their loved ones...for all the damages.

All these natural disasters that have seemingly been taking place back-to-back are reminders that tomorrow is not promised. We take so much for granted...life...shelter...food...each other...Nothing is promised. I am truly grateful for everyone in my life and all that I have been blessed with.

I hope you all take a moment out of your day to send prayers or warm thoughts to everyone affected by the tsunami. And remember to tell all the special people in your life that you love them. And take more time out to stop and smell the roses.

Peace.

Days 74, 73 & 72 - Bloat-be-Gone, Detox and a Recipe

I'm finally starting to feel a little better. Haven't quite gotten my energy back, but I'm not feeling as disheartened. Plus, the bloat has gone down so that makes me happy. :)

I actually randomly came across a really good article about bloating yesterday. It breaks down gas on a scientific level (but still keeps it as an easy read), listing the common culprits, how they affect your body, and how you can avoid them.

It's funny because, when I saw the lists I thought, "So if all of these things cause bloating, what's left that I can eat??" Clearly others were thinking the same thing, because people left similar comments on the page. A Calorie Count Registered Dietitian remarked that the key points in the article are that "everyone digests food a little differently" and "intolerances are dose dependent." So you really have to listen to your body and pay attention to what affects you and how it affects you.

It's good to know the common culprits. Now I can pay attention to how things other than fiber, beans, gum and soda affect me.

In other news, E and I have both decided to completely change the way we eat. We're not getting enough nutrition by what we're doing now. Which is why we've been using NuSpecies supplements for a few months...But we thought it would be a good idea to go in for a consultation to see what they'd suggest to meet our specific needs. We had a very informative conversation with one of the consultants and now we've begun a month-long, detoxifying cleanse.

E doesn't need to lose any weight, but we could both stand to be/eat healthier. The human body is directly affected by the things that are put into it. So it makes sense to cleanse the system of self-imposed toxins (e.g., processed foods).

So far, we've been incorporating a LOT more fruits, vegetables and nuts into our diet. No red meat. No "fast" or fried foods. We're still eating chicken and fish, but only minimally - and only baked, grilled or steamed.

As backed up as my digestive tract tends to be, I know it can surely use the cleansing!

Last night we made a non-fry, stir fry. That is to say, there was no actual frying involved - i.e. no butter or oil used. Instead, we prepared the veggies with seasoned water, heated the water in a non-stick skillet, and then stirred in the veggies. The heart of the meal was pop chow (that's bok choy for you non-Jamaicans:) and portobello mushrooms. It was really easy to make. With prep time it took only about 20 minutes. Here's the recipe I made up on-the-spot:


Inga's Non-Fry Stir Fry - Pop Chow & Mushrooms

for "seasoned water":

water

sea salt

onion powder

garlic powder

ground black pepper

oregano

3 stalks thyme

2 pinches ground pimento seeds

sliver JA scotch bonnet pepper

for main dish:

1 small onion
2 stalks escallion
2 medium tomatoes
1 clove garlic
1/4 sweet pepper
1 head pop chow

1 pkg portobello mushrooms

directions:

1. Wash and chop all veggies. Set aside.
2. Add just enough water to cover the bottom of large skillet. (Veggies will spring their own, natural water once added, so you don't want to start off w/too much water.) Heat over high flame.
3. Add sea salt, onion and garlic powders, ground pepper, and oregano to taste. Add thyme (rub leaves off stalk and into water - you can include stalk if you'd like) and pinches of ground pimento. Stir water to season thoroughly.
4. If you like pepper, you can add a sliver of Jamaican scotch bonnet pepper to the water. Stir for a nice flavor. (N.B., Although the pepper itself is hot, most of the peppery flavor comes from the seeds. For those who have never had it before, scotch bonnet is VERY hot - one of the hottest peppers - so if you're not a big fan of this type of spiciness, skip this step!! If you can manage the heat, or are adventurous, keep the scotch bonnet in for only a few minutes - just enough to add a nice flavor. Obviously, the longer you keep it in, the more peppery your dish will be.)
5. Add onion, escallion, tomatoes, garlic and sweet pepper. Stir and let simmer for approx 2 mins.
6. If you haven't done so already, remove scotch bonnet. (If you're a pepper pot like me, leave it in.)
7. Add pop chow. (It'll seem like a lot, but pop chow shrinks the same way cabbage does.) Mix thoroughly w/veggies that are already in skillet.
8. Add mushrooms. Mix thoroughly.
9. At this point you'll want to re-season for optimal flavor. Repeat step 3 to taste. (Be sure to sample the food before adding extras. You don't want to ruin it by adding too much.) Stir thoroughly.
10. Cover. Reduce heat to medium flame. Let simmer for approx 7-10 mins. 
11. Remove cover. Stir. (Mushrooms should have changed from white to brown. Pop chow should be soft.) Serve hot.

Makes 4-6 servings.

If you try the recipe, let me know how you like it. Bon appetit!

non-fry stir fry

Day 75 - Potty Dance

Lots of veggies today. And I'm back on the oatmeal, so I've been drinking plenty of water. Needless to say, I used the bathroom 5 times before 10am. And I'm still bloated. This should be interesting...

Days 78, 77 & 76 - Can we say, frustrated??

The past week was very frustrating for me. You can probably tell by the scarcity of posts. Aside from not feeling that great and not being able to work out as hard/much as I wanted because I wasn't feeling that great, I've been frustrated by my progress.

I've dropped 3lbs (prob just water weight) and an inch here and there; but I certainly haven't lost as much as I expected to after almost a month. I know you're probably thinking I'm being hasty but, in the past, I've done cardio and started slimming down in as little as 3 days. And that is what I think my problem is - not enough cardio!

Jillian pushes you hard in the workouts, but they're largely strength building-focused. I need cardio to burn fat. Three, two-minute intervals of cardio is just not enough.

Don't get me wrong, strength training is very important! So, while I'm not giving up on 30 Day Shred, I plan to start hitting the gym again and get 30-40 mins of cardio in. I think that's the only way I'll see the results I'm looking for.

Days 80 & 79 - Blah.

Blah.

Days 82 & 81 - I've hit a wall...and it hit me back

I've been going, going, going...pushing, pushing, pushing; but today I hit a wall.

I haven't been feeling that great for the past couple days, but was still trying to keep up with my daily routine. This morning I woke up and just couldn't. So I gave myself a day of rest. My body needed it. I'll try to pick up where I left off tomorrow. I have three more days left to complete Level 2 and I plan to finish them.

I'm gonna get to bed early tonight to give myself a fighting chance.

Days 84 & 83 - Beat the Fiber Bloat

Too much of a good thing can be a bad thing.

As I laid in bed last night, stomach churning, I wondered what on earth could be the problem. My stomach was SO bloated. Has been for the past few days. So much so that I've been avoiding taking/posting updated pictures. Then it occurred to me...I've been consuming way too much fiber. All the steel cut oatmeal and other things I've been eating has been way too much on my tummy.

When your system isn't used to processing a lot of fiber regularly, a sudden increase of the stuff can bloat you right up. All that gas rumbling in my stomach last night was courtesy of my new, fiber-fortified diet. Not cool. And not cute.

The cure? Gradual increase of fiber.

If you increase your intake of fiber little by little, your body will have a chance to get used to it. So I'm gonna cut back on the daily oatmeal and have it every other morning until my system gets used to the influx.

In other news, I'm busy cooking up a storm: pork chops, whole baked chicken (chopped), grilled chicken breasts, brown rice and spinach. There's a very happy man waiting eagerly to partake. :)

When we cook we usually make enough to last for the week. This way I can take a solid meal with me to work for lunch and have something lighter when I get home (something easier to digest before bedtime). And I chopped up the grilled chicken breasts so I can use it in salads during the week.

The battle of the bulge is not just about exercise and how many calories you consume. It's also about the type of foods you eat. You gotta be sure you consume the right foods to fuel your body, keep from losing muscle mass, and burn optimal amounts of fat. I'm trying to get better about all three.

What are your favorite healthy foods?

Day 85 - My Tummy, My Tummy

Here's what I've eaten today:

Late breakfast:            hot lemon tea; steel cut oatmeal

Late afternoon snack:  apple; water

Early Dinner:               curry chicken; rice; water

Evening snack:             banana; water

Before bed:                 Yogi Get Regular Tea


My day started off a little later today so I didn't stick to my exact schedule. The oatmeal kept me full for almost 5 hours, so that threw off my schedule a little as well.

About the teas: I've read that drinking hot lemon water (no sugar or any other "extras") first thing in the morning is a great way to flush out the liver, so I've been doing it off and on for about a year now. The liver is so important to the body and, in order to function properly, it has to be healthy. I did not know about the other benefits of lemon tea until researching this morning (check the link above to read more); but I gotta say I don't mind it one bit. Even still, I don't plan on making it an every-morning-for-the-rest-of-my-life thing. I think the natural acid would be too much for my stomach on a constant basis. Most mornings I drink peppermint tea - most times without sugar, but sometimes with brown sugar or honey. There are days when I have a cup of plain hot water, simply to banish gas and flush out my system.

The Yogi Get Regular Tea is pretty self-explanatory. My digestive tract is not regular, so I'm helping it along. Mind you now, using a laxative is not and will not be part of my weight loss process. Being backed up is uncomfortable and, quite literally, sickening. I have always had issues with being regular so, once in a blue moon, I give my system a "wash out" (the good ole Jamaican way).  So, to be very clear, I'm drinking the senna tea only because I haven't gone in days - not because I'm trying to speed up the weight loss process. My plan is focused on losing weight the healthy, sustainable way.

As you can see, I need to put much more effort into getting veggies in. Once I do, the veggies, combined with the fruits, should have me feeling regular and free in no time! ;p

The picture and videos below feature my breakfast of the day (for the next few days). If you eat steel cut oatmeal regularly, or have recently tried it, let me know how you like it. What are your tricks for making it tastier?



steel cut oats, vanilla essence, golden honey, ground ginger, ground nutmeg



Day 86 - You betta SWEAT! *snaps* ;)

Level 2 makes me SWEAT - and I am not usually a big sweater, no matter how hard I work out. I don't know why, that's just how my body is wired. I'll get hot, bothered and perspire a bit, but not too much. But with this workout - even when I'm doing the strength work - my body starts working up a sweat. I'm telling you, it's a serious workout!

There are a lot of plank-based exercises including "plank jacks" - as if regular jumping jacks weren't enough to torture me! I gotta say though, doing the jumping jacks has gotten pretty easy. And this morning I was able to push through the plank jacks (and also the plank thrusts and plank twists) without having to do modifications the entire time.

I am definitely feeling it in my pecs and upper back. I find that the squats (which I hate) are no longer as difficult for me to manage. I feel pretty strong doing the ab work as well. I'm still working with 2lb weights though. I think I have 3lb-ers (what is recommended for the routines) at my mother's house, so I'll have to check when I go over there this weekend.

My biggest problem area is my stomach (or should I say gut??). I don't mind my thick thighs and booty so much, but mi cyaan tek di stomach pooch ting. It's gotta go!! I've been doing some research on how to eat to lose belly fat, because, if after all this my tummy still doesn't shrink then I'm getting lipo. Well, ok...not really - I don't like needles - so that means this will have to work! ;p

There are lots of good tips out there to be referenced, including some very practical and easy habits you can incorporate into your daily routine. What it all boils down to is exercise and healthy eating habits, which is what I'm focused on now. As I go along I'll incorporate more and more fat-burning superfoods into my diet.

Days 88 & 87 - Food Schedule

Level 2 of 30 Day Shred is no joke!

The first time I did it yesterday, I felt like the twenty minutes flew by - but I WORKED for those twenty minutes!! This morning, I was PRAYING for the twenty minutes to be over!! I definitely have had to do a lot more of the modified exercises at Level 2 than I had to do at Level 1. There has been a LOT of panting, huffing and puffing.

But I'm kind of excited by it. This really is a whole new level for me. Whenever I want to stop and pop a squat on the couch I keep telling myself, "It's almost over." Like my cousin said to me yesterday, "You've lived your life for ahem-hem years, enjoying all sorts of pleasures and indulgences. What's a few months out of ahem-hem years? It won't be forever."

I like the idea of pushing myself through the discomfort to see an extreme change. And I'm curious to see how long it'll take me to get used to these new exercises so I can ditch the modifications and keep up with the advanced version.

Level 2 features a whole new set of exercises. All the strength, cardio and ab moves are different. The jump rope move is included again, but at a higher intensity. The only move that has insisted on re-rearing its ugly head, as is, is the jumping jack, which is used to get the heart pumping during the warm-up.

Most of the warm-up and cool down moves were introduced in Level 1, with the exception of a new leg kick thing that seems to have aggravated some sort of pinched nerve in my leg. I plan on doing some yoga stretches when I get home in the evenings. This should help to loosen me out...It should also help to improve my performance when I exercise in the mornings...Higher intensity aside, my leg was giving me juice!

I've also gotten serious about my diet. I mentioned before that I would make some changes to my daily habits. Here's my new schedule:

4:40am   - wake up/exercise
6:00am   - breakfast
9:00am   - mid-morning snack
12:00pm  - lunch
3:00pm   - late afternoon snack
7:00pm   - dinner
9:30pm   - yoga/bed

Breakfast: steel cut oatmeal (flavored with vanilla, nutmeg and ginger)
Mid-morning snack: apple and/or yogurt
Lunch: lean protein, veggies, small portion of a healthy carb
Late afternoon snack: banana and almonds
Dinner: protein and veggies

I'll mix it up as I go along, but I'm gonna stick to this schedule for the remaining eight days of Level 2. My body is already starting to change. I need to eat in a way that will help it do just that.

Lunch and dinner will probably be interchangeable; but the goal is to eat a larger meal at lunch. Here's why:

1. When I wait too long to eat a decent meal I am more likely to forget my good senses and pig out as soon as I walk through the door.

2. I don't always get home by 7. If I'm starving, I don't want to eat a huge meal at such a late hour and then go to bed shortly after. Ce n'est pas bon.

3. Gas. Lawd! Mi cyaan tek when gas ah tear out mi tripe. Gotta eat regularly to avoid that.

I'm really excited about this phase. :) Have I inspired any of you out there to get moving or change the way you eat? Spring is upon us and, before you know it, summer will be here. How are you getting the body beautiful?

Days 90 & 89 - About to Get More Serious

Got in great workouts both days. Added some extra ab work in yesterday. Today was my tenth day at Level 1. The days really flew by - I thought I had two more days until I calculated a minute ago! My body is definitely ready to move to the next level, so I'm excited to start Level 2 tomorrow morning.

Been eating relatively well. I made fricassee chicken yesterday; E made red herring this morning and curry chicken this evening. Drinking lots of water. I thought I had two more days before I had to put the crack down on my meal plan, but, lo and behold, time to shift into higher gear tomorrow. Researching my meal plan now.

Day 91 - City Island

This was a nice day. I got a nice workout in today. I also ate very well. My boyfriend, E, and I went to dinner in City Island with his brother and his brother's girlfriend. I had the pan seared Chilean sea bass with steamed spinach and roasted potatoes. Very tasty. :)

Don't have much to report today. Hope you are all enjoying the weekend!

Day 92 - French Fries: A Love/Hate Story

Public Frenemy #1: The French Fry

I went down to my office's cafeteria today for lunch. There wasn't much variety so I thought to myself, I'll just get chicken fingers and fries.

Really???

This is why I have to make conscious decisions to cut things out of my diet - I am an unconscious eater. It never crossed my mind that I was making a poor choice. The "it's Friday and I'll have comfort food" section of my brain lit up and fired off the order without ever consulting my "what the hell are you thinking" receptors. It wasn't until I was almost finished that I realized what I'd done. Of course, by that time I was already starting to feel sluggish. *yawns and continues to type* And here I am, a little over two hours later, in desperate need of an energy boost.

I'll definitely be doing some serious menu planning this weekend.

Let me update you on last night's exhibit opening before I go...Very cool! There was a really good turn out and the work was interesting. The pieces are up until June, so I want to go from floor to floor to get another, closer look - without the huge crowd around.

Anyway, friends, that's it from me for now. Hope your Friday evening is starting off right! And if you live on the eastern seaboard of the United States, I know you're rejoicing about this weather and sunshine. Enjoy it while you can, because tomorrow will be a different story!

xo

Day 93 - Honey Mustard to the Rescue!

Uneventful day. Did what I was supposed to. Ordered a grilled chicken sandwich for lunch and even managed to remember not to ask for cheese. Been almost two weeks since I've had a bite of cheese. Didn't think I could manage it. In fact, as I ordered my sandwich today I wasn't so sure I would enjoy it without a slice of swiss. But it was good - honey mustard always saves the day. And if you're wondering what else was in it...just romaine lettuce and a roasted red pepper - on brioche. I washed it down with pomegranate juice. I know, I know...shouldn't be drinking juice, but that's a cut back for another week. (In my defense, I don't drink juice very often - lol.)

Tonight I'll be staying a little later at work for the opening of a group art exhibition in the building, called The February Show. From the press release:

The February Show aims to highlight the diverse perspectives behind the concept of Black History Month. The title, The February Show, is meant to spark a dialogue about how effectively this celebration inspires us to expand our knowledge of our national history, and the implications of limiting the recognition of Black American culture to a specific month.

There'll be a reception and live art performances throughout the building. It should be fun. My brother is coming by to check it out with me. Next week the artists will be in house for a discussion panel. I'll let you know how it goes. In the meantime, you can read more about the exhibit, see which artists it features, and take a look at some of the work here.