Today I wanted to reach out to tell you once again about my Jaybird Reign fitness tracker. When the trackers first started getting big I had no desire to have one. I figured I push myself enough I don’t need to keep track of steps. So after a long time I finally began to research them and the Reign stuck out to me. It really did things that the others don’t offer. It has a go zone that every morning you do a heart rate test and it tells you how ready your body is to workout. They also offer go zone reps that you can call and they will help you meet your goals.
The Jaybird customer service people have been so so helpful to me and so generous. If you are thinking about a fitness tracker please check out this one!
It’s the weekend! Stay on track. Do your shopping and cooking for the upcoming week.
check this recipe out:
So it’s been a while. Sorry about that! It is a new year and many make resolutions or promises to themselves. A lot about weight loss and fitness. Don’t set yourself up for failure! Do the research…don’t be lazy! You can only change if you do the research and pick and choose what will actually work with your lifestyle. Get on the internet, go to the library! Read up on recipes, find out how many calories you should be taking in to lose the weight you want. Read up about different programs that you can apply to your life. Find out what foods you should be eating. The only way it will work to lose weight and keep it off is to learn how to shop, cook and eat healthy. Learn balance so you can enjoy the things you love but still stay on a healthy journey.
Fitness is another key factor to this journey. You will lose the weight faster if you incorporate some sort of fitness to your daily life. Everyone has a level that they need to begin at. If money is an issue and you can’t join the gym then get outside and walk, go to the mall and walk. See if your cable network offers exercise programs. Find alternatives to the exercises or moves to fit your level. No excuses!
Drink your water! Half your body weight in water a day!
Because you can!
This journey we are on requires preparation. You prepare yourself to leave the house in the rain with an umbrella right? You prepare for a snowstorm! So why wouldn’t you prepare yourself for your health and wellness journey? This is one of the most important journeys you will ever go on! If you need this journey it’s not just to look cute in your bathing suit. It is so you can have a healthy body and mind. So you can be active and live a long healthy life.
First, you need to prepare your mind. Write down what you want from this journey. Write down your goals. Find inspirational quotes and print them out and put them on your bathroom mirror. Put them on your refrigerator. Put them in your car or your gym bag. Say them over and over to yourself!
Second, prepare by figuring out what you consume that is not healthy and take it out of your life. I don’t mean carbs. I don’t mean cutting anything out of your life forever either. Except soda! If you drink soda…stop that NOW! You need to find a balance. You might need to cut some things out in the beginning but as your continue you can add back some of those items in proper portions. Start by getting on my fitness pal app or something like it. This is a way to track everything you consume. You will put all of your info in and set your goals and you will quickly see what foods you need to cut out or swap for better choices. Commit to this for at least two weeks to really grasp what you should be eating. Start drinking 1/2 your body weight in water. If your 200 lbs you should be drinking 100 oz. of water a day. It might sound like a lot but your journey is worth it! You are worth it! Prepare your meals ahead of time! Make lists when you go to the store and stick with them. Pack proper portioned snacks and have them with you at all times. When your going out to a restaurant look up the menu ahead of time and make the best choices you can so you can enjoy being out but staying on your journey! No cheat days! Treat yourself to something every day as long as it’s the right portion size and you are staying within your proper calorie intake. Don’t binge or over indulge with a cheat day.
Third, prepare to make time in your busy life for fitness. This journey will go much faster if you add some time of activity every day or at least 5 days a week. Go treat yourself to some comfortable gym clothes. You are worth it! Get yourself a good pair of sneakers! Promise you will thank me for that! The weather is warm…get out and walk. Run, ride your bike! Join the gym! Most gyms have great deals in the summer because most people prefer to be outside doing their activity. Walk the dog. Just get up off the couch and move! Commit to moving for at least 20 minutes a day.
Prepare yourself! Prepare for a tough journey. Prepare to falter we are only human. Prepare to get back to your journey. This is going to be one of the hardest but most rewarding things you will ever do for yourself. Be prepared to make it life long! I know you are worth it! Now show yourself that you are!
Please comment on this blog and tell about your journey and I will randomly pick one winner and send you a “because you can” shirt:)
So I was thinking…I talk a lot about being motivated and drive. That is something the comes from within a person. I also believe that it comes with knowledge. Comfort and familiarity. When I first started going to the gym I only did cardio and only got on 2 of the machines of the 8 they have to offer. I didn’t dare try something new! I could fall off lol! I might look silly because I don’t know how to use it correctly! It might be too hard for me to do!
The other thing I talk about is change! If what you’re doing isn’t bringing the change you’re looking for then do something new! I eventually mustered up the confidence to try out all of those machines. I also learned how to use free weights and all of the other machines in my gym. I actually enjoy all of them now! I used to get on my old faithful machines and watch almost study the people on the machines I wanted to learn. I found the courage to get on and hit the green button. The green button has to start the darn thing right? Well guess what? It did! It wasn’t hard either! It was such a nice change from the same machines I had been doing for all that time! So machine by machine I learned them all. I will admit I have my favorites and use those the most. As for the free weights and machines I did the same thing. I watched closely trying to in grain into my mind what the person was doing. I realized once I got close enough to the machine that there was this really cool picture on the side and directions! HUH! Who would have known lol! With the picture/directions and watching others I was on my way. I gained confidence over time and when I saw a familiar face I would ask them for help. Free weights took a bit more work. I looked a lot up online and tried the motion at home. I also would sometimes pin them on my Pinterest and bring my phone in to the gym to refer to them while there. With knowledge comes power they say… With my knowledge, comfort & drive I now have power and by power I mean I actually have some muscles:)
I hope this blog helps you to realize what you don’t know shouldn’t scare you it should challenge you to find a way to get to know something new!
Happy Monday! Make it a good week!
I wanted to share with you a cardio routine I tried yesterday. It said it burns 500 calories. It is a change of pace which I felt I needed. Where I am with my normal jogging routine I upped speed and incline for all but did the suggested duration. I was so focused on the routine that I didn’t have time to think about “when is it going to be over” lol!
Speed Incline Duration
4 mph 5% 5 Min
6 mph 2% 3 Min
7 mph 2% 1 Min
3 mph 10% 1 Min Total 10 minutes. Repeat 4 more times!
I gave you a bunch of book suggestions and forgot to tell you about Wheat Belly by William Davis, MD. Good read!
I just picked up a book from the library today…I will let you know if there is anything good to share!
DRINK YOUR WATER!
So in the beginning of my journey I watched every weight loss episode of Dr. Oz as well as googled weight loss, recipes etc. I wanted to get as much information as I could. I yearned for it! I wanted to be informed! If this was going to be a lifestyle change I needed to figure out how to make that possible. I had to learn how to change my styles of cooking and grocery shopping! I had to learn how to have restraint living in a household with two small children that didn’t need to loose weight! Not to mention that their diet mainly consists of pretzals, PB&J, chicken nuggets and french fries. Those things might sound gross to you but when your first starting this journey anything that isn’t “healthy” is tempting!
First, I read Haylie Pomroy’s book The Fast metabolism Diet. It was a good read! I really thought her information about our body chemistry and having a work up done to tell you what your numbers are lacking was really interesting. I didn’t feel that I needed to go that route but made note for if there is a need in the future! She writes in phases which is helpful for many! She also gives you food lists which are a great tool! I bought the foods that I was willing to eat. Some foods I never ate before some that I was willing to try again just because I knew they were good for me. Really having a better understanding about why certain foods are good for you helped me to be willing to try something new. I stuck with certain foods and now love them. If you asked me 2 years ago about eating kale and drinking green tea I would have laughed literally in your face and went to the freezer to get the ice cream out and a spoon! No need for a bowl because there was no portion control!
Second I read one of Chris Powell’s books. It was about carb cycling. I am not a stupid girl but I have to admit it was a lot to think about so much so that I knew immediately it wouldn’t work for me. That said I took his advice about how much water I should be drinking to heart! Half your body weight in ounces a day! I also looked over his food lists and seeing the crossover from Haylie’s book I made even more of an effort to buy and learn to like some of those foods. I am sure many of you know Heidi and Chris and his show Extreme Weight loss so having watched you know he is someone to respect!
Dr. Fuhrman’s Eat to Live books are the final books I will mention. He has a great concept and offers many recipes! I really enjoyed learning his weight loss techniques and took what I was capable of from what I read. I still have many of his recipes that I made copies of and make all the time!
So, I encourage you to check out some of these books if you haven’t already! You don’t have to invest a cent into this…just borrow them from the library! Do research! Soak up this information and allow it to encourage you towards a healthy path. Be informed! The more informed you are the more you will want this! Another way to become driven is to challenge yourself to eat things you normally wouldn’t! Go a step further and learn to like them and incorporate them into your daily life! I need to be truthful with all of you reading this blog…I was honest with myself when reading all of these books! I knew I couldn’t follow any one of their plans so I took what I was capable of from each plan and incorporated it into my life with exercise and so my journey began!
Watch this!! http://www.doctoroz.com/episode/how-get-your-fat-eat-itself