Tonight's Workout (August 29, 2011)

Here is tonight's workout, yes it was leg night because I was with Tobe!

- Body squats - 30 second intervals.

- Cross over step ups - 30 second intervals - one leg at a time and then switch legs

- Hip abduction - 30 second intervals

- One are dead weight squats - 15 pound weight in one hand - 30 second intervals then switch to other hand

- Vertical Jumps - 1 minute intervals

Repeat each for 3 sets, Jumping Jacks between sets.

Not feeling it....

So, I know that I have not blogged an quite sometime, but there are reasons for this.  The main reason is because, even though I have been going to the gym and seeing my trainer, work has had me really busy this past month and it hasn't left me much time to keep up with my blog.  That being said, it has not been a very good month for me.  I have to be honest with myself so here it goes.  I have been doing my cardio regimen, but I have not been pounding it as hard as I should.  I have to put my mind set back into what it was BEFORE fracturing my ankle and do my cardio every morning and every evening.  I was losing weight SO much faster when I was doing that.  However, I know that I'm a stress eater, and I have been under a lot of stress lately, especially with work.  The cardio is for sure what I need right now!

I think some of this has to do with the fact that Braxton was MIA for the month as well.  Yes, Tobe pushes me and kicks my ass each session, but Braxton makes me do laps, and I think that really helps me.  I also ran into to my very first trainer that I worked with, Billy, and he said that I looked good. Yes, this is the same Billy that fractured my ankle.  So, I am feeling pretty good about my journey, but I'm also feeling that I need to push it to the next level.  This is where I'm just not feeling it anymore.  I guess you could also call it boredom.  Yes, I have ADD when it comes to this stuff, because I get bored very easily!  It is for sure time to change things up!!! Tobe and Braxton will now need to help and push me to do that! Especially, since I only have them until Feb. or March of next year.

Even though I am down only 5 pounds in the last month, this has put my weight-loss to a total of 78 pounds since my journey began a year and half ago.  This does make me very happy!  I have an exuberance of confidence that I have not had in such a long time and that makes me feel pretty damn proud of myself!  I have not taken my measurements in awhile, but I can tell in my clothes that I have lost a few more inches as my size 14's are starting to feel loose.  It also feels great when people that you have not seen in quite sometime tell you, that they barley recognized you because you lost a "shit load" of weight! That feels pretty damn good!

For those that are in the same position, struggling day by day at this very LONG journey we call weight-loss. I understand, we all fall back into old patterns that got us here in the first place, we get discouraged when things aren't going the way or as fast as we want them, and we feel like giving up.  All I can say, is keep at it!  I know that we get there eventually.  I can't wait for the Biggest Loser to start again, because I need that motivation! That show always seems to keep me motivated! (This is me trying to get my self psyched back-up and start "feeling" it again)!

With all this being said, tomorrow is a new day!  It is time to get back into that mind set and go after what I want!  I'm doing a 10K in a couple of weeks and right now, my only goal is to finish it!  I want to finish it in about 1.5 hours, I think that I can do that! Actually, I KNOW that I can do that!

Tonight's Workout (July 25, 2011)

Ok, here is tonight's workout... Legs are gonna hurt tomorrow!!!!

Body squats - 30 second intervals for 3 sets

Lunges - These are little different - take one leg and place it behind you on the steppers, then lunge down as far as you can and hold for 3 seconds - then take hop as your coming back up, then repeat - 30 second intervals for 3 sets.

Don't know what to call these ones, but stand on the stepper (at first Tobe handed me a 50 pound weight, but that was too heavy for me for this) holding the weight in front of you bend down while lowering the weight to the floor and then come back up into standing position.  I had to use a 25 pound weight for this. - 30 second intervals for 3 sets.

Hamstring curls - 30 second intervals for 3 sets

Sumo Squats - wide base, feet pointed out, squat as low as you can, but don't come all the way up stop once your knees are starting to be almost straight, squat back down. Repeat. 30 second intervals for 3 sets.

Yeah, my legs were dead!  They are SO gonna hurt in the morning!  Feel the burn people! Feel the burn!

Something I kind of already knew...

Before last night's workout, I was talking to the trainer that I have been using for the last couple of weeks.  Yes, Braxton is still MIA.  Anyway, I was telling him that I have been at a stand still once again.  I really hate being at a stand still because it is SO frustrating, as I just want this weight off!! Anyhoo, while speaking with him, he asked me two basic questions:

1.) How much protein I eat per day.

2.) How many calories I am eating per day.

I told him that I am only eating about 25-30 grams of protein and about 1100 calories a day.  Then he asked how much I weighed.  When I told him, he said that he wanted to slap me. I gave him a strange look.

He said first of all, for your weight, you need to be eating about 25-30 grams of protein per meal.  Secondly, I see you in the gym almost everyday and you workout with us 3 or 4 times a week.  You are not eating enough.  So, he wants me to give him what I eat for a week so we can figure out where to make changes.  He said, by me eating so little amount of protein, I'm going to be destroying the muscle I have built instead of burning fat.

I really hope this will work and I can boost my weight-loss again!  I really wish I was not allergic to all the foods that I am because that would certainly help me out in getting the nutrients that I need! 

Tonight's Workout (July 18, 2011)

Here is tonight's workout:

- Body Squats - 30 second intervals for 3 sets

- One arm Dead Weight Squats - use a 25 pound dumbell, placing it in one hand, do a squat until the dumbell touches the floor - 30 second interval and then switch hands.  Repeat for 3 sets.

- One leg back lifts - here you are stabilizing yourself on a bench, bending your knee and lifting upward without extending your legs.  This works your glutes and hips - 30 second interval, switch legs and repeat for 3 sets

- Squats again - this time, you have a wide base, point toes outward, hold a 25 pound weight and squat as low as you can.  30 second intervals, and repeat for 3 sets.

Since it was with Tobe - Jumping Jacks between sets

Tonight's Workout (July 13, 2011) - Another Ass Kicking

Here is Tonight's Workout:

- Get into a squat position - holding a 25 pound dumbbell at one end with both hands  swing the dumbbell into a front lateral raise as your coming up - set of 20 for 2 sets

- Free weight chest press - 2o reps for 3 sets

- Free weight shoulder press - 20 reps for 3 sets

- Lat. Pull Down - 20 reps for 3 sets @ 65 pounds

- Chest rows - 20 reps for 2 sets

- Sit-ups for 20 reps

- Lay flat on the ground and come up into a standing position (I'm pretty fast at this one now!!) - set of 10 for 2 sets

- Take Medicine Ball (6 lb. ball) - do a motion where you are gathering a pail of water from a creek and throwing over the opposite shoulder.  So 15 reps on each side.

- Take the same Medicine Ball and throw the ball as hard as you can at the ground.  It has to be hard enough to where it bounces off the floor and then hitting the wall and comes back to you.  This is a good one to get out some aggression for sure! I think I must have done like 30 or 40 throws because he counted to 10 like 1, 1 and 1/10th... etc..

It was a great workout!  Tobe also thought being with a different trainer while Braxton is MIA, will shock my body and help boost my metabolism again.  I will be with Mr. Mark McCain again on Friday for another ass kicking!

Over Coming Fears....

I am beginning to realize that weight-loss is just not about becoming stronger, healthier, or smaller, but it is also about over coming and conquering your fears.  This realization came while I was in my training session with Tobe last night.  When he showed me the exercise in which I was to hold a bar, kneel on a bench, flatten my back out and go down as low as I could and use my hamstrings to pull myself back up, I looked at him in horror!

Tobe saw the look on my face and told me that I could do this. I told him that the bar I was using for stability was going to slip and I would fall flat on my face while doing this.  He tried to give me encouragement, by telling me that it wouldn't move.   I was SO terrified that I was shaking the entire first set.  My face was probably as white as a ghost while performing this exercise too!  

After the first set, my heart was pounding so fast and I was shaking, but then a funny thing happened.  I was all of the sudden over come with an emotion of accomplishment and satisfaction.  It was strange that these emotions all of the sudden just over came me.  The next two sets were such a walk in a park after the first one. 

Tobe was very pleased and told me that the reason he had me do that type of exercise was to push me out of my comfort zone.  Then he said, when I realized it was one that was going to terrify you, I wanted you to do it even more because it gave you an opportunity to over come a fear.

After giving this some thought, I realize that over coming a small fear like this, builds on your inner strength.  All the small things that I have done during this last year and half, have made me realize that not only am I becoming stronger physically but, I'm also becoming stronger mentally.  Throughout my entire life, I never knew that I had this inner strength.

Tonight's Workout (July 12, 2011) - Ass was successfully kicked....

Here is tonight's workout:

- Body Squats - 30 second intervals - 3 sets


- Standing Incline leg press - alternating legs - lowering your leg to the floor and using your other leg to push yourself backup, then do the same thing with the other leg - 30 second intervals - 3 sets

- Get into a low squat and then pivot to the right in a half circle, then pivot back to center and side kick.  Then you repeat going the opposite direction.  This is counted as one set.  Repeat this for 3 sets at 30 second intervals.

- Here you are on kneeling on one of the machine benches (we used the lateral pull down machine) and face the opposite way.  Tobe took the lat. pull down bar and made me use it as a stabilizer.  Then he had me flatten out my back and lower myself as far as I could go, then using my hamstrings to pull myself backup. - 30 second intervals for 3 sets.

- He then had me do toe taps, which is basically alternating your feet and touching the step up bench.

- Then it was stair run time. Holding a 25 pound weight above my head, run up the stairs, drop weight, come down the stairs, run back up the stairs, pick up weight and run down stairs, drop weight, run back up stairs, run back down stairs.   This was ONE set - had to do this for 3 sets!

Tonight was almost a puking night!

Tonight's Workout (July 1, 2011) - A BRUTAL one!!

Okay, since Braxton went out of town at the last minute and Tobe was completely booked I had to use another trainer.  I'm always apprehensive of using other trainers because they don't know what I have been doing or what I'm capable of doing.  This was the same thing when I had to start using Braxton and then again when I had to use Tobe one time.  Good thing is, I liked  his style and he pushed me.  So, I will be using him again if I need to in the future.

Here is what he had me do:

Alternating lunges with a 20 pound weight in each hand - set of 20.

Body squats with a 10 pound weight in each hand, but as you come up from your squat you do a military press - set of 20.

Tricep kick backs with 10 pound weights in each hand - set of 20

Medicine Ball - take a 6 pound medicine ball and do a motion like you are filling a bucket of water from a lake and then tossing it over your shoulder - set of 15 on each side.

Plank position with elbows on the floor and then bring yourself into a push-up position.  Alternating which hand you bring yourself up into the push-up - set of 20

Hip bridges while alternating your legs - so your on your back, with one leg extended and one bent at the knee.  Then you raise your hip upward. then switch legs.  - set of 20

Reverse Crunches - here you elevate your legs 6 inches off the ground and bend your knees back and forth - set of 20

Return to Alternating lunges - set of 20

Chest press with 15 pound weights in each hand - set of 20

Bent over rows with 15 pound weights in each hand - set of 20

Return to squats - set of 20

Lunges - one set is length of gym and back

Leg press - 2 sets of 20

Return to Plank position exercise - set of 10

Return to Hip Bridges - set of 20

Medicine ball throws - here you take the medicine ball and while using your abs to twist throw the ball to your partner - set of 20 on each side.

Medicine ball sit-ups - take the medicine ball and lay flat on your back and the ball over your head. As your coming up in sit-up position throw the ball to your partner.  Your partner will throw the ball back to you as your going back down. - repeat motion for set of 20.

This is the end of my workout tonight! All I got to say is it was another BRUTAL one and I liked it! I will for sure use him again!  I felt the burn tonight for sure!

Tonight's Workout (June 29, 2011)

Before I get to this evening's workout I have a rant about some people at the gym.  First of all, your there to workout, not talk on your phone.  Secondly, you should learn how to work the machine. Finally, if you see someone coming up behind you that is running, don't just stand there and look at me, move out of my way.  Some people are just rude!

Ok, enough ranting, here is tonight's workout!

Incline push-ups - 3 sets of 25.

Bench dips - 3 sets of 25.

Chest press - 3 sets of 25 at a weight of 35

Ab machine - 3 sets of 25 at a weight of 65

Planks - 3 sets and holding your plank for 1: 30! Yes, I'm holding them at a minute and half now! GO ME!

Regular push-ups - 3 sets of 15! Holy Cow!! I can do 15 now! That is up 5 from 2 weeks ago!

Since it was Braxton tonight, run lap between sets. I was wore out!

Tonight's Workout (June 27, 2011)

Here is tonight's workout:

Body squats - 30 second intervals for 3 sets

Leg press - 1 minute intervals for 3 sets

One leg hip bridges - 1 minute intervals for 3 sets - here on leg is up on the bench and the other is in the air, push up on the leg that is on the bench, keeping the other leg straight and rotate your hips up at the same time.

Alternate standing leg press - you are using the machine where you kind of squat down, putting on leg on the ground and then pushing up with the other leg and alternate legs. 1 minute intervals for three sets.

Tip toe squats - here, you are on your tip toes while holding on to something for balance and squat down as far you can. 30 second intervals for 3 sets.

Since it was Tobe workout time, do jumping jacks in between sets.

Allergen Foods...

Update on staying away from my allergen foods. Staying away from these foods has been very difficult, but I'm noticing a major difference.  Not only do I feel better, there are lots of changes that are positive with this diet change.

1.  I can breath better because my sinuses are not as congested.

2.  I don't feel as bloated.

3.  My skin and hair is looking a lot more healthy.

4.  My face is not puffy anymore (yes, the foods I'm allergic to cause my face to look puffy).

5.  I find that I have a lot more energy.

So, staying away from these foods have been helping me tremendously.  Even though, I really miss eating them, I just have to remind myself that it is just like putting poison into my body.

Tonight's workout... (June 24, 2011)

Well, there have been a few people who have been complaining that all I post on Facebook is my workouts, so I am going to start posting them here in my blog.  I know that there are several of you who do enjoy seeing my workouts, so I'm just moving them to my blog.

Here is tonight's workout...

Bench press... 30 second intervals for 3 sets.  I'm benching 45 pounds now.

One arm military press... 30 second intervals for 3 sets. You need to switch arms after 30 seconds.  I'm using a 25 pound weight now.

Using 5 pound weights in each hand, do lateral raises keeping your thumbs down as you lift and your palms straight, this is a little hard as your wrists will want to turn as you raise your arms.

Using one of the sitting bench chairs, face backwards on the chair so your stomach is using the back of the chair.  With the 5 pound weights, do a lateral raise, then move your arms to the front, move your arms back to the lateral raise position and finally lower your arms back to starting position.  Do this for 30 second intervals and for 3 sets.

Since I did my 2 mile run before hand, Tobe didn't make me do any jumping jacks between sets. 

Breaking a HUGE milestone...........

I have some really AMAZING news for everyone that has been following my weight-loss journey.  As you have been reading the last week I decided to stay away from ALL the foods that I'm allergic to.  This has been really difficult for me as I really am limited to just eating fresh fruits, vegetables, and meat.  Basically, I can not eat ANY processed foods at all because everything that is processed has at least one of the following ingredients: Dairy, Wheat, Corn or Yeast.  Yes, being allergic to these foods is horrible and very limiting on what I can consume.  However, I am starting to notice a huge difference and my body is responding positively to this change!

Even though this is embarrassing to tell the world this, but I now feel comfortable letting you all know because I REFUSE to go back to where I was just a year ago.  First of all, you all know how much weight I have lost, but what you don't know is where I started.  For someone that is as short as I am, my weight was becoming a major health risk.  I started this entire journey weighing in at 268 pounds and a size 24.  Yes, I WAS that big!  I can't believe that I ever allowed myself to become that heavy. The main thing is, I did something about it because I wanted my life back!

So now, here comes the AMAZING news!  Today when I weighed myself at the gym, I was extremely excited to find that I BROKE 200!!! This was even with my clothes on!  You have NO idea what this means to me.  This is a major deal for me right now because, I have not been under 200 for 16 years! Not only that, I found myself slipping back into my old habits for the last couple months.  It seemed to be a never ending battle of gaining and losing the same damn five or six pounds over and over for the last couple months!  If I didn't have to workout with Braxton today, I probably would have broken down in tears as I did feel them starting to come! Instead, I did a HAPPY dance! Then I walked out to the gym to start my training with Braxton with a HUGE smile on my face! He wanted to know what was up, so I told him.  His exact words were "Great Job Killer!! and I'm very proud of you!" Other trainers standing there heard this and "High Fives" were going all around.  

Needless to say, my confidence is really high right now! In the past, when I accomplished something I would celebrate with food.  SO not the case this time! I am going to celebrate by buying myself a new outfit!  I just can't help but say YAY ME!!!!

Not only do I feel like I have my life back, I now have confidence that I have not had in a VERY long time, I feel AMAZING, I'm stronger, I can do things now that I never thought I could do in a million years, and I really am liking my muscle definition that I have now!

Totally finding out that I'm strong....

Today's workout was another brutal one.  Tobe and Braxton, the last two days have both destroyed me! I'm really sore after both of their brutal workouts the last two days! However, I really am liking them increasing the intensity of my workouts.  Tobe has been doing this for awhile, but Braxton has now started doing it, so this is a very good thing!

Here is today's workout:

Started with body squats, which Tobe just loves to make me do.  He then had me move to push-ups using the stepper board.  The stepper board he was having me use, was low enough to the ground that I was almost doing full blown military push-ups!  I was not doing modified push-ups! YAY me!  Then he had me do jumping jacks, another thing he loves to make me do.  We did each exercise for 30 seconds for a total of three sets.

Next,  he had me hold a 10 pound weight in my hand, while laying on the ground and then come up into standing position.  This has to be done with the weight being held in the air.  Then going back down to a laying position on the floor.  He had me do this four times for two sets.  This was not an easy task and it for sure makes you use most of the muscles in your body!  The reason he only had me do 2 sets of only four is because it does make you dizzy!

Next, he made me run sprints in the racket ball court.  He had me do a set of side shuffle sprints, then sprint forward and coming back backwards.  We did 3 sets of each and each sprint style lasting 30 seconds!  By the time I was done with this section of my workout, I looked at Tobe and said "Holy Hell!".  Of course, he just laughed and said "what can I say, I'm the destroyer"!

Then finally, he had me do sitting rows and switching to leg lifts while sitting on the row bench (leaning back a little and then moving your legs in and out).  You do each one for 30 seconds for 3 sets.

The coolest thing came while I was doing the push-ups! Tobe said "Wow! Look at you, you are basically doing a full military push-up! I know people that can lift 80 pounds all day long, but still can't do a military push-up. That is a sign of strength, and you should be VERY proud of yourself right now".  He is totally right, I am PROUD of myself and I am feeling stronger than I have in my entire life!  Another awesome thing that happened during my workout was the second section of exercises because I know that I would not have been able to do that even 6 months ago!  Tobe also said to me today "your starting to look skinny"! HaHa! Have to laugh at that one, I know that I am looking and feeling better, but not skinny yet! It was a great thing to hear from your trainer though!

My Biggest fear about my weight-loss....

So, watching the Biggest Loser finale my biggest fear about my weight-loss was being shown ALL over! As person after person got up on that scale, I was seeing loose skin!  That, my readers and friends, is my biggest fear about this whole journey! I DON'T want the common loose skin issue that a lot of people have when they lose a lot of weight.

Yes, I know I have mentioned it to some of you, and I hear what your saying.  Your losing it slowly and not as fast as those people are on the Biggest Loser.  Your toning up as your losing weight by doing weight training, along with the cardio and diet.  I hear you, and my logical thinking brain says that your right, but that doesn't help in calming my fear.  I can't help but envision my future self with hanging skin in the arms and belly! This vision TOTALLY freaks me out!

However, I can't not let my fear hinder the enormous amount of progress that I have made thus far.  I need to just keep at it and remember the pay off in the end will be huge and life changing.  I have already seen how losing this much weight (I'm down 66 pounds now) has already changed my life!

So, there you have it! My biggest fear as far as weight-loss goes! 

Everyday Struggle....

I know that I have not blogged in awhile, but there has really been nothing to blog about. I'm still in the everyday battle that is weight-loss! I struggle every single day.  


I have been leaning on my support system a lot lately.  I'm sure they are all tired of me complaining that the weight is not coming off fast enough.  Yes, I complain about that ALL the time.  I really wish it would come off faster.  I always have to remember that I did not put it on over night and therefore it will not come off over night.


I need to take what someone told me the other day to heart and need to live by it.  They told me that I need to quit focusing on the scale number and concentrate on how my clothes fit and how I feel.  That is SO much easier than done! 

Another P90X workout....

Damn Tobe! He destroyed me again yesterday! Since it was Saturday, it's full body workout day! To start things off, Tobe had me do body squats! Of course, he just loves to make me do those! We started with body squats for 30 seconds, then switched to incline push-ups using the bench in the gym.  Rest. Then repeat.  We did this for 3 sets.

Next came a combination of bent over rows, using a 20 pound bar bell, rep out for 30 seconds, switch to biceps curls with same bar bell for 30 seconds, then switch to flutter kicks (lay on your back, hands out to the side, crunch up a little bit, and flutter kick your legs, go for 30 seconds.  Rest. Repeat for 3 sets.

Then came the P90X stuff! This stuff kills me! Using your squats, pick up 20 pound bar bell, come up into standing position, leaving bar bell at waist level, then squat down to put bar bell on the floor.  While in that position and still holding on to bar bell, pop legs back into a plank position, then pop your legs out the sides (like open scissors), pop legs back into plank position, pop legs back into squat position, pick up bar bell as your coming up into a standing position.  Then bring bar bell into a bicep curl, then military pressing it up above your head.  Repeat for 8 times.  Rest. Repeat for 2 sets!

This P90X type exercises are brutal.  They may look easy, but trust me, they are NOT! However, doing these things are really making me realize that I am A LOT stronger than I realize that I am.  Tobe even commented on this yesterday.  He told me that last weeks treadmill workout should have been a real eye opener for me and prove to me that I am strong and can do what ever is thrown at me.  He also said that because of that, he feels that I'm fixing to lose a lot of weight in the coming months!  I really hope he is right!  I really need to speak to Braxton about switching stuff up and making it harder.  Otherwise, I just may have to drop Braxton like a hot potato and strictly workout with Tobe!

Working out and breathing...

Tobe destroyed me again today.  He destroyed me with cardio! He put me on the treadmill and started me out walking at an incline of 10 and had me hold a 12 pound ball.  I had to hold it on one side then after a minute, he had me move the ball to the other side for a minute.  I also then had to hold it above my head for a minute.  We did this for about 10 minutes, where he kept upping the speed on me. Ick!!! He told me that I really needed to up my cardio because of my breathing.  When I told him that I didn't like breathing like that, he said it was because, I don't like getting out of my comfort zone.  This is VERY true, I don't! I like my comfort zone, and I never like to go outside of that on anything that I do.

Then when we were done with the ball, he brought the incline down to 2% and had me running sprints for a minute each time.  Each sprint, he would up the speed.  I started out with a speed of 3.8, which is a complete jog for me because I'm so short! By the time the last sprint came around, I was at a 5.7! Yeah, that was a FULL blown run for me!  During the whole time, Tobe had to remind me to concentrate on my breathing.  I guess, even when I was a competitive swimmer, I never really learned how to breath properly while working out.  I tend to hold my breath or take really fast breaths, which practically put me in an asthmatic state! Not to mention, all those years of smoking surely hasn't helped.  I can tell a huge difference, but I'm sure my lungs still have not repaired themselves yet.  With all that damage I did to my lungs from smoking, I guess I will never truly be able to breath like I did before I started smoking at the age of 16.

However, after we were done, Tobe told me that he was very proud of how well I pushed myself, and that I'm a lot stronger than I think I am. He said that I should be very proud of how well I did, and to remember, that I did push myself out of my comfort zone.  That I certainly did do!!


What I learned from this... concentrate on my breathing and keep pushing myself past my comfort zone.

Today's freaking BRUTAL Workout....

I promised to blog about my brutal workout today, so here it goes.  The reason, I am blogging about it is because there is just too much to explain on Facebook.  First off, Tobe has been upping the intensity of my workouts, thus the reason it was brutal and destroyed me!  He had warned me yesterday that it would be brutal!  However, at the time I was doing my workout, I really really wanted to start singing the new Cee Lo Green song to him!! Trust me, that song fit perfectly!!  Now, I need to talk to Braxton and have him really start switching things up!  Because even though today's workout destroyed me, I really LIKED it.

First, he had me do squat popup type exercise.  What you do is, hold a bench press bar (weighs 40 pounds) in your hands, stand with legs shoulder width apart, pull bar up while going into a squat, then start coming up with the bar underneath you so that when you come all the way up, the bar is above your head, then lower bar down and start over.  This lasted for 45 seconds.  Repeat this for 4 sets.  On the last set, Tobe added an additional 10 pounds to the bar!

Second, he handed me 10 pounds weights for each hand.  Then he had me go into a deep squat, place the weights on the floor, you still are holding on to them, take your legs and pop back into a plank position.  Then pop back into the squat position and popping back up while pulling your arms up like your pumping air into a tire with a manual standing air pump.  Go back into a squat position, and repeat the pop back into a plank and into a squat, but this time when your coming up, lift arms into a lat. raise position.  This reminded me of some P90X stuff that I saw on one of their commercials! Let me tell you, this was NOT easy at all!! Tobe had me to repeat this 8 times for a set and do a total of 4 sets!  This one was a KILLER!!

Third, he had me take the bench press bar, put it up against the wall, hold the bar at the top, interlocking your hands.  While staying standing with feet shoulder length apart, pull bar down to one side, you MUST keep your arms straight and do not twist your body (your body will want to twist as your pulling the bar down towards your side.  Now, circle the bar to the other side. Keep going for 45 secs.  Repeat for 4 sets.

Finally, he had me do what he calls power squats.  Squat all the way down, grasp the bench press bar and bring the bar up as your coming out of your squat to standing position.  Your arms just stay straight, and the bar is still at waist level when you come up.  Keep going for 45 seconds and repeat for 4 sets!

Let me tell you, I was SO exhausted by the time I was done, I could not do cardio!! This was a FULL body workout!  It was a very BRUTAL workout and Tobe really did destroyed me today!  I felt GREAT after it was over though!  All I could keep thinking was, this is CRAZY because I would not have even been able to do the second exercise even 3 months ago, let alone a year ago!

Health Quiz... Let's see how you do!

1. All foods labeled "Trans-Fat Free" or "no Trans-Fat" are good, with regards to heart health?
True False
2. Fish doesn't need to be consumed more than once a month?
True False
3. Eating mono and polyunsaturated fats helps you lose weight more than eating saturated fats?
True False
4. It is better to spread out your calories throughout the day than to skip a meal to save calories?
True False
5. One sure way to lessen the risk of heart disease is adding physical activity?
True False
6. 30 minutes of exercise every day can reduce the risk of heart disease?
True False
7. Adults need 150 minutes of exercise, while children need just 60 minutes daily?
True False
8. Barriers to exercise are typically a lack of time and fun?
True False
9. People that exercise alone have higher levels of adherence than those that workout with someone?
True False
10. It's harder to lose weight when you get more people involved in a healthy lifestyle plan?
True False

"When completed don't be shy.... Leave a comment with your score! I, at least, want to know your score, if you don't want it public, let me know in the comment and I will not publish it!"

Struggles....

Well, today's post is about struggles and what helps to get through them.  This week, I have found myself struggling with my food choices. I'm not sure what is going on and that is frustrating!  I'm finding myself doing very well during the day, but after I get home from work, I'm not doing so well.  When I should be eating what I had planned for dinner, I'm not.  This is for sure getting me off track and it shows on the scale! I'm not gaining weight, but instead of my average of 2 pounds a week, it has been more like 1/2 a pound a week for the last 2 weeks.  This has me getting very frustrated and angry.  I guess maybe it is because before this week, I had lost 6 pounds in a week, but that was only because I was not eating all that much that week.  So, it could be that because I lost that much in one week, my body is now trying to adjust to that.  I don't know if that is reason or not, but I'm not happy about this at all!

However, there is NO excuse for getting off track with my food choices this week.  The only thing that I can do is start over today!  Food addiction, is just like a drug or alcohol addiction.  I do consider myself a food addict and I'm in recovery!  I have to take it one day at a time just like a drug or alcohol addict does.  Because of weeks like this, it makes you feel like you have relapsed and spiraled out of control again.

My best advise for these struggles, is to pull out the support system! This is what I'm going to have to do, to be able to get through the rest of this week!  Believe me, having a HUGE support system helps!  If you don't have a support system, the chances of success will decrease significantly. I have had to pull out the support system more than once!  I even had an emotional melt down in-front of  my previous trainer months back.  Which that was embarrassing, because I don't like to show weakness, and in my eyes, the melt down was a complete sign of weakness.   

Just get moving....

Today's blog is about exercise.  You have to get your body moving again! Start out by doing simple things to get you out of that chair and moving again.  You can do it!

Start slow, walk about 15 minutes a day.  It doesn't matter how far you get the first time, all that matters is your moving!  Do basic calisthenics exercises such as side bends, bend over to touch your toes, and invest in some resistance bands so you can do some real basic physical therapy type of exercises.  These are simple things, but they will get your blood flowing and, trust me, you will sweat!  As you go along, increase your walking, and add weight.  For adding weight, I'm not saying you have to go out and buy 40 pound weights.  Just adding a large bottled water, soup cans, and any other household product will work for additional weight. For example, take two soup cans (one in each hand) and while sitting or standing, do military press movements, lifting the soup cans up and down over your head keeping your arms at a 90 degree angle, and do bicep curls with the soup cans as well. See, simple and no money spent on expensive weights.

This is how I had to start out again.. Believe me, you will start to feel better after a couple of weeks.  You will also start to feel stronger too!  When I first started with my trainer, I could barely get through some of the exercises he wanted me to do.. it was hard and did I want to give up?? Of course I did, but I realized that if I wanted to become healthy again, I just had to suck it up and do it.  Now, I can do pretty much anything my trainers ask of me.  Believe me, even after getting in better shape, being stronger, and being healthier,  I still get sore and exhausted after a workout!  So my friends, the muscle soreness and exhaustion, never ends! Sorry to disappoint you here! :-)

Just get moving! You will start to feel better in no time and you will want to increase your activity level.  Trust me, I am now increasing my activity level all the time.  And now, here it is a little over a year later, and I'm starting to train for a 1/2 Marathon in November!

If I, and the people on the Biggest Loser can do it! So can you!

Do you like Mexican Food?? Try these Healthy Enchiladas....

3 Bean Enchiladas

Ingredients:

Onions - Raw, 1 cup, chopped

Kraft - 2% Milk 4 Cheese Mexican Blend Finely Shredded, 1 cup

Old El Paso - Green Chilies, Chopped, 1 container

Mission - Yellow Corn Tortillas, (24 tortillas ea.)

Old El Paso - Enchilada Sauce Medium, 2 cup

Old El Paso - Enchilada Sauce - Mild, 2 cup

Bush's Best - Navy Beans, 1 Can

Bush's Best - Dark Red Kidney Beans, 1 Can

Bush's Best - Pinto Beans, 1 Can

Instructions:

Rinse Beans

Place Enchilada Sauce on stove to warm

Put Beans, Green chilies, and about 1/2 glass of water (water amount is dependent on how thick you want the bean mixture)

Add Garlic, Cumin and Chili powder to your liking

Blend ingredients until your desired smoothness level

In baking pan: roll tortillas with bean mixture and onions, top with enchilada sauce and cheese

If you want to add more onion on top, go ahead.

Bake in oven for about 30 minutes on 375.

These are filling, high in fiber and low in fat.

Serving Size =  2 Enchiladas

Calories: 223

Carbs:    40g

Fat:        3g

Fiber:    10g

If you do try them, let me know what you think... If you have any healthy recipes that you like, please feel free to share!

Simple ways to start eating healthy....

Over the last year, I have learned some simple ways to shed the pounds.  One of the simplest things you can do is to start eating low fat high fiber foods.  For low fat, I'm specifically talking about saturated fat.  You should not consume more than 6% of your caloric intake in saturated fats.  Saturated fat is very unhealthy for you.  Another simple change is to switch your white pasta for whole wheat pasta.  Whole wheat or whole grain is much healthier because it it is higher in fiber, and not processed with enriched flour.  Also, trade in your white bread for whole wheat or whole grain bread.  If you are not much of a water drinker, like I was, start by adding at least two glasses of water a day.  Water keeps your body hydrated.  I found that after about 3 months of increasing my water intake, I was hardly drinking pop anymore.  When I do buy pop, I now only buy the 7.5 Oz cans instead of the 20 Oz bottles like I used to.  The 7.5 Oz cans come in a pack of 9, which today lasts me for about a month and a half because I hardly want soda anymore.  If you don't like the taste of plain water, buy Crystal Light on the Go packets.  But only use one of those a day because they still contain sugar.


These are just a few things that I have picked up along the way.  The hardest part for me right now, is that I find myself still eating processed food like Lean Cuisines, because it is easier than cooking for one.  It is just SO dang hard to cook just for one!  When I go to the grocery store, I now only buy enough food to last me the week.  This is because I don't eat things fast enough, especially fruits and veggies.  So, only having enough for the week, it forces me to eat them because that is all I have in the house to eat. Secondly, it helps keep the un-healthy food out of my house!


If you have any ideas on what helps you shed the pounds feel free to share!

The start of my weight-loss Journey that began in December of 2009.

To start off this blog, I will start off with where my story began and how I got heavy.  When I was in High School, I was a competitive swimmer on both the High School team and the Rawlins Swim Team (RRST).  It makes me sad to think that I went from someone who was very active (all though still about 30-40 pounds over weight) to someone that just became very lazy.  Yes, I said it, LAZY.  I hadn't worked out or anything for almost 16 years.  My diet basically consisted of junk, over sized portions, fast food, and pop.  I drank pop like it was water and rarely drank actual water.  Before I knew it, I was a 100+ pounds over weight. I didn't think about what I was eating or how it was affecting my life and health.  I just kept going through life as I had been with NO cares in the world at all.  I had gained most of my weight in a 2 year period because of working nights, working full time, and going to college full time.  I got only about 4 hours asleep per day and did nothing but eat to keep myself awake.  Before I knew it, I had gained 70 pounds.  It wasn't until December of 2009 that I realized I HAD to do something.  I could not stand in my kitchen to do dishes for more than 5 minutes without my back just killing me!  I was also planning a trip to Greece and Italy, and knew that I could not do all that walking or be able to climb to the top of the Acropolis in Athens.  So, I started making simple changes.  I just cut back on the portions, stopped the fast food, and drank more water.  However, I was still eating junk food, like potato chips.  Then, I realized that changing my eating was not going to cut it.  By March 2010, I had hired a personal trainer.  By my trip to Europe, I was at least in good enough shape to do all that walking and climb to the top of the Acropolis.

In August of 2009, I was finally able to watch the Biggest Loser.  It was while watching my first season of the show, that I really got inspired to start getting healthy.  Well, so far this is my Journey.  It has taken me a year to lose 60 pounds with my trainer, but I feel SO much better.  I still want and need to lose about 60-70 more pounds.  I am now addicted to working out again, and I count calories like an obsession!  I'll get there and I have no doubt about it!

Before Picture - December 2009

So far to date:  60 Pounds Later on March, 5, 2011