Archive for July, 2012
(I was supposed to post this last week, but my parents were up and so things were a lot busier and I didn’t have the time to sit down at the computer and collect my thoughts so I apologize to my readers for that! )
I had mentioned to some people last time that I would make another post to add to the post about weight loss except this time I’m going to focus mostly on the working out aspect of things.
Weight Training and Cardio
These must go together, without having the two of them together you won’t achieve your weight loss goal. Weight training whether it’s going to the gym and using weights or using your own body weight or making your own home made weights: increases the basal metabolic rate of your body. Everyone has a metabolism, every time you do something or you increase your activity, your metabolism goes up (that’s good! You burn more calories this way), yet when you stop doing that activity, depending on the type of activity it is, your metabolism will slow down again (there are exceptions, I will get to that). What weight training does, because it’s using the muscle on your body, and muscle covers mass amounts of your body you are utilizing a great amount of energy which when worked regularly increases the speed of your metabolism when at rest.
The exception to the cardio aspect of the metabolism is that if you do anaerobic activity (little to no oxygen like sprints where you run out of breath really fast), your metabolism goes really high and drops but not as low as had you not exercised, it still is higher at rest. You must do this cardio a few times a week in order to see the benefits of this.
There’s a reason why cleaning is considered a workout. I don’t know about you, but I only have a 1 floor 2 bedroom apartment and I struggle to clean it from head to toe, when I do though, I practically consider it part of my workout! All that moving around, sweeping, vacuuming, washing windows, laundry, folding laundry, organizing, moving things around, rearranging. If you look at it as a workout, you’re more likely to get more cleaning done and more active which is a huge bonus! Sure it sucks at times but working out isn’t easy either!
If you have kids, this is excellent because um, kids have tons of energy! Take them out on walks, tire them out, go for mini jogs, play around with them in the yard. This all burns calories too!
On your days off from your workout schedule, try not to not do anything, do SOMETHING, perhaps make this your cleaning day, go out for a leisure but long bike ride. Go for a hike, try out a pilates session, go for a swim. You don’t want to sit on your butt all day when you could be doing something enjoyable that still burns calories but also not too intense.
Full Body workouts vs. Split workouts
If you are ridiculously busy, consider doing a full body workout. If you have the time, then I suggest splitting them. Full body workouts are difficult to efficient target every aspect of your body because there are lots of exercises and generally you want to exhaust them when working out. Well exhausting your entire body is hard and requires more recovery time. In comparison to split workouts where you can get more for your money in my opinion, you can work a certain aspect of your body more to tone and strengthen that area.
Here are a few examples of a full body workout:
Squats with shoulder press on the up phase. (Legs and shoulders)
Walking lunges with bicep curl (Legs and biceps)
Plank Row (Abs and back)
Bent over row with tricep extension (Back and Triceps)
Bridge on Swiss ball with toe tap (glutes and hamstrings)
Plank (entire Core)
Pushups (Core, chest, triceps)
Reverse pull ups (back, chest, Core depending on what degree of difficulty this is)
Walking squats with medicine ball hold (legs and shoulders)
Pallof Press (Core, little bit of chest and triceps)
Deadlifts (legs, back)
Curl, shoulder press and extension (biceps, shoulders, and triceps all in one movement).
Now, when it comes to weight training, women will want to aim for 10-14 rep range to start off with, 2-3 sets depending on how you feel. By the time you get to to the end of your reps, you should not be able to do any more reps, if you can then you should increase the difficulty of your exercise (or increase the weight)
Now here’s an example of a split workout:
Sunday: cardio, abs
Monday: Legs (5-6 exercises)
Tuesday: Biceps, Triceps, abs, cardio
Wednesday: Off (Pilates etc.) cardio
Thursday: Chest, abs
Friday: Legs, cardio
Saturday: Back, Shoulders, abs cardio
This style of working out is what I use (not necessarily that schedule) but I like to really hit the areas with more focus so I can really tone up that area. Some people don’t believe in working their core separately, if you do heavy lifts (like squats, deadlifts, cleans, snatches) you don’t “need” to work your core but if you are starting out I recommend it.
If you have just started with weights or working out in general, or plan to start, expect to be sore. It is always worse in the beginning and some movements may even be difficult to do! Like going to the bathroom, but just know that it doesn’t stay like this so don’t get discouraged. In fact after you’ve been doing it for months you will see you will have to change up your workout in order for your body to get sore because it has already become adjusted to the working out you’ve been doing already.
Results do NOT happen overnight. Remember that just like seeing children grow, it takes TIME. Every day you do something in the direction of a healthier lifestyle is better than not and you are farther than you were the day before. The key here is baby steps. Every little workout counts and remember that!
If there’s something you want to know more about regarding the working out aspect of things let me know and I’ll write about it.
I’m not going into extreme detail here on workouts that you “should” do in order to lose weight because I don’t believe in people following a cookie cutter workout, also I don’t know how many people workout at the gym or at home, etc etc but if you want sample workouts I can post some here on my blog. 🙂
Kind of a weird mix no? People have asked me for some of my organization tips so I decided to share them on my blog, along with some clean recipes that I made last week! w00t!
I’ve been on an organization binge lately, it’s turning into an addiction actually, it’s rather amazing. I think it all started when I saw this picture on pinterest (which is something I’m also addicted to and this has greatly helped my skills!)
So I started loosely following that. Then it build onto something else, my bathroom looked pretty crappy, so together with my husband we devised a plan to have it re organized to look better so I created these to take some of the ugly mess away:
I just bought plastic square tubs from the dollar store and also bought that adhesive wallpaper and put it on the box, then I glued ribbon around it to make it look pretty! That picture has to be moved though because it doesn’t fit there, and the stuff isn’t exactly supposed to show on the top of the basket like it does in my picture, but I’m not OCD so I don’t really care all that much, it looks a heck of a lot better than it did before let’s just say that! (Sorry I don’t have before pictures).
Next thing I found on pinterest was this idea: An organization board.
Except mine looks like this and it’s different:
Instead of plywood I bought a cork board (which was bigger than the one in the tutorial for the original) and I got some paint from michaels. With my hubby’s help I painted the cork board and bought the frames from the dollar store, got cute clamps from staples and used command stripes to hand the frames. I made my own cleaning list and inserted it. I also made the flowers myself from another tutorial I found on pinterest! Once my husband hung this for me, you have no idea how incredibly happy this made me! I hung it right near my dishwasher so every time I go to put dishes away or take dishes out I always look at it, I stay on top of my meals this way – it’s so great!
So after this project was done, I came into the spare bedroom and saw how awful my closet looked:
I was delighted so then I got to work and while my son had a nice long 3 hour nap, I owned this closet and now it looks like:
If you’re wondering how I hung the milk crates from the rod, I used curtain shower hooks! Pretty awesome, also an idea stemmed from pinterest. I also did this with my ribbons (idea from pinterest:
So that’s that for now, if I have more organization tips I will post them some other time. My favourite is def my organization board though! It’s so amazing!
Onto clean recipes.
Thursday I made spaghetti sauce, but because of my mission to eat healthier and more vegetables I tweaked my recipe so I am now going to share it! It’s a crock pot recipe because I love not having to add more time to cooking supper than necessary so I put this in in the morning and it’s ready by supper time!
Vegetable Spaghetti Sauce
2 cans of tomato or regular spaghetti sauce
1 can of tomato paste
1 whole round of garlic (8-9 cloves)
5-6 leaves of Fresh basil
2 celery stems
1 green pepper (or other coloured peppers)
2 cups of chopped small spinach
1 grated carrot (optional)
1 TBSP Italian Seasoning
1/2 tsp of oregano
1/2 tsp of sage
1/2 tsp of parsley (or 3 stems of fresh parsley)
Dash of salt
Dash of pepper
Chop up everything, not too large but not too small either, put in crock pot, add and mix together. The garlic is what makes this recipe taste so good, just sayin’. 🙂
Set on low for 6-7 hours and smell the loveliness throughout the day!
On Saturday Paul wanted to BBQ, so I created a random marinade, recipe for ground turkey burgers, this has to be the best I have made to date, and boy, do they taste amazing!
BBQ Turkey marinade recipe
(sorry it’s a phone picture so not the greatest quality)
lb of ground Turkey
2 tsp of Chia seeds
3 TBSP of ground flax seeds
1/2 cup of Wheat free whole oats
1/2 tsp of Worcestershire sauce
1 tsp of Dijon mustard
1 TBSP of Olive oil
2 tsp of garlic powder
1/2 tsp of wheat free soy sauce
1 tsp of dried parsley (Fresh is better! I just didn’t have any on hand)
Makes 7 medium – large size burgers
Mix all together and let sit in fridge for 3-4 hours, then make into burgers and grill. My husband would have devoured all of them if possible!
I served this with sweet potato fries and some lightly fried zucchini, onions and sugar snap peas (So yum!)
Happy organizing and eating! 🙂
This post is going to be long, and informative, just a heads up, maybe bookmark it for future reference? There isn’t as much detail as I would like to get in it but when you have a newborn, some things have to get cut short! I might do a part 2 later on in the week so stay tuned!
I’m going to get down to the nitty gritty about losing weight after having a baby, because so many mums struggle with this, but this is also about other people who have trouble losing weight and need/want to lose a large amount.
1. Set a goal, know what your healthy body weight should be, if you don’t, figure it out, go see a physician, look it up on the internet and set yourself a timeline, now if you need to lose a 100 lbs, at approx 1-2 lb loss a week, it’s going to take you over a year. Healthy weight loss is 1-1.5 lbs a week, 2 weeks at MOST. More than this your risk of gaining weight in return is very high, so don’t rush it (haha I keep telling myself this)
2. Re-orient your life, this is a LIFESTYLE, if you are not ready for it, then you are not serious or ready about losing weight, this is permanent and if you aren’t comfortable with that then say goodbye to being healthy! You will have to make changes and adjustments and sacrifices. If you have kids already, you will have to use your imagination to make it work, if you have 1 child, well you have it pretty easy and if you don’t have kids, holy get your ass in gear cause you have all the time in the world! Though, from my experience, it’s actually easier to workout with kids because when you’re tight on time you don’t think about not working out (because you don’t have the time) you just do it and move on to the next thing!
3. Food. It was a mix up as to whether to put this as number 1, but 3 is close enough. You MUST must must must must must adjust the way you eat, and not only you if you have a family. It must be a change for the WHOLE family otherwise it will not work, if your kids are young, you are better off, if they aren’t…it’s going to be a challenge (they are already used to a way of eating and they are probably not going to like the changes you will make). If you aren’t supposed to eat a food (dieting) then guess what, your kids aren’t supposed to be eating it either!!
I’m not a nutritionist yet but I can provide some simple guidelines for you to follow. Straight up – if you want to lose weight: go gluten and dairy free. Sure that might sound like the end of the world but I’m telling you, it works and your body will love you for it. There’s so much crap in wheat these days (because it is so processed) you think you are getting whole grain but your body still hates it. I say dairy because there’s a lot of fat and the cows proteins just don’t get along with the human body. Also, it’s really not that hard, once you psychologically are prepared for it, it’s a lot easier, you have to think that it’s making your body a healthier body and a healthier you, you will have more energy, your brain will function better, your bowels will function better, everything will function better and doesn’t everyone want that?
2-3 days a week where you meal plan and prepare ALL of your food, this is the only way for you to stay on track (esp on days where you need to run errands so you aren’t going out and buying crap food to eat cause you’re randomly hungry). This is also great if you have kids because guess what! Less cooking for you and there’s always food in the fridge for them(the kids) to eat, it’s great. Less stress! Maybe sit down with the family together and brain storm over some meals that you all like, but face it, there will be times when your family won’t enjoy everything that you cook, but TOO BAD! haha, I say that to my husband because it’s healthy and I enjoy it because of that, tastes buds change.
Just because you have to eat healthy doesn’t mean you have to eat veggie sticks 99% of the time, I can provide lots of links where you can learn to prepare healthy meals that taste GOOD, and are not plain, this is another art but it’s a great tool to have! Another reason I post recipes on this blog because a lot of people struggle with preparing healthy food that taste good. I thank God for my mother teaching me how to cook because that’s the only way I’m able to do this!
Every meal should include carbohydrate, protein and fat, in order for your body to work efficiently, this is needed, unless of course it’s a pre workout meal in which case you don’t want to consume a massive amount of protein. Do not over indulge in meat or grains, always try and have more vegetables if possible but don’t just eat vegetables if you are hungry because they won’t hold you over as much as adding a little bit of protein.
The largest meal of the day should be lunch time, and the lightest meal should be supper time. Do not eat 2 hours before going to bed. If you do happen to be super super super super starving before bed have some vegetables or something light in calories but don’t make it a habit! ‘
If you are really struggling with staying on track eating healthy then keep a food journal, it helps you realize how much you are eating, if you are eating too much, etc etc.
Drink water, 2 L/ 8 cups, put a pitcher out on the table or somewhere you pass often and fill with that amount, every time you go by drink a cup and bam, it’s done by around 4 pm! Or fill a 1 L water bottle twice, I prefer the pitcher method, it becomes more of a habit. If you’re on the road = water bottle.
Take greens! You can get the greens powder, it’s amazing, it helps you get in MORE than your daily recommended dose of greens and it has so many nutrients we are talking serious energy here!
Supplements: Fish oil, Vitamin D and probiotics. See naturopath for more info! (they are worth seeing btw, just admit it.)
If all the above is not really sticking with you – see a naturopath.
If I think of more… it’ll have to be in another post.
4. Workout routine. If you are new to working out, it’s all about baby steps but realize that you cannot effectively lose weight and get your body in optimal health without WEIGHTS mixed with cardio. Gosh it annoys the hell out of me that women are like “weights, wtf? EWWW, no no must go run for 6 hours a week” puhhhlleeeasssee tell me another one. This has been circulating the internet and hopefully women are being converted:
Muscles LOOK BETTER THAN FAT, and you would have to weight train a lot to look like a bulky arnold. That being said, go pick up some weights!
Try to incorporate cardio and weights 3-4x/week.
Invest in a home piece of equipment(Like the TRX) because if you have children, this is the only way you will be able to weight train (unless your hubby looks after the kids in the evening and you go to the gym or classes etc which is a good thing to do once a week to keep your sanity!) Buy some bands, bands rule, they don’t take up any space and they are pretty wicked. If you want to know where to buy some, leave a comment or msg me.
Get your children involved, take them on walks, or hikes, or bike rides or start running with them. Use them as weights!
You don’t have to go out and buy a weight set, get creative and use things around the house, jugs of water etc.
If you have a newborn take the baby with you, utilize one of their naps and go walking or jogging with the stroller!
5. Experiment with what times of the day work best for your schedule, if you are a stay at home mum this is easy for you to do, for those that work it’s either before or after work. Find out which one works for you.
Just like cleaning, working out has got to get done! No question about it, once you get into the routine it’s much easier.
6. Take before and after pictures. This is a great motivator! There’s nothing like seeing how awesome you look and what type of progress you’re making like pictures!! Also, weigh yourself every once in a while, once a month or every two weeks but not too frequently!
Take measurements, this is what you will go by, and how you look in the mirror. I take my measurements every two weeks, but they can be taken every month if that’s how you choose. Bust, hips, waist and legs. If you have large arms take the measurement around your arms if you want.
7. Sit down and talk over all of this with your family (esp hubby or wife) because you must be on the same page, you have to agree that this is going to take time, effort and motivation, if your spouse or significant other isn’t there to motivate you, you can still do it but it will be more difficult!
Remember, this is a lifestyle!
Don’t hesitate to ask me any questions!
Lately I’ve been working on improving my nutrition, getting more vegetables in (wayyy more) as well as just increasing the amount of healthy meals i can prepare. So, that being said on Saturday I made these lovely wraps and my husband loved them!
That’s just the filling
1 cup of tiny chopped turkey
1 celery stalk
1/2 green pepper
1 green onion
1 clove garlic
3 stems of fresh parsley
3/4 cup small, chopped cucumber
2 tbsp extra virgin olive oil
Dash of salt
Dash of pepper
1/4 tsp of dill
Dash of oregano
1 tbspish miracle whip (not the healthiest but I added it for my husband!)
Mix altogether and eat in a lettuce wrap! They were delicious. Enjoy!
Last year I an idea stemmed to look into holistic nutrition, the idea really attracted me because ive never been sold by the common 4 yr university nutrition program, I’ve met a few and they didn’t really give me a good impression. Yet I’ve come across a few registered holistic nutritionists and boy is the impression impressive! It’s everything I want and I think I need, being gluten and dairy free- nutrition is different for me, my husband has been recommended to go gluten free as well and something keeps tugging at my head that I don’t know enough for myself and my family.
My pregnancy was a disaster food wise and I think I will constantly regret that. I am compelled to know more about food and what it does. If you are what you eat then I need to eat better, the best I possibly can and encourage my family to do the same.
Now- will it be challenging doing this while having a newborn? Um yes, though if I do it I will take the at home correspondence program because living outside the city I can’t simply drive in for classes a couple times a week, too much gas and too much time away from my family.
To think of all that I could learn is sooo exiting, it’s like being given keys to unlock a chest full of gold!! I’ve never had this ambition to learn like this before, when I went to college I was excited but not this excited.
Think of all the wonderful things I could share with you all!! I’ll end on that note. 😉
So we are running low on food in the house: like EXTREMELY low, the fridge is pretty much ety but somehow you gotta eat, and eat healthy too…so what does one do?
I go back and forth from the fridge to the pantry with the items I have on hand which isn’t much: quinoa, turkey pepperoni, avocados, 4 mushrooms and left over spaghetti sauce…what does one do?
I wanted to do something with the quinoa, but couldn’t figure out what so I google quinoa pizza crust, just for kicks to see if there was anything out there and BEHOLD: thee best pizza crust I have yet discovered AND the healthiest and also it’s ridiculously stupid easy, it’s almost a joke.
You soak the quinoa for 8 hours ish, blend it with some more water after and baked it. Who’da thunk? It has such a great texture! Wham protein!!
Okay okay here’s the recipe:
Try and enjoy!! 🙂
The key to motivation is not others, they can inspire you and give you some motivation but the real stuff comes from you.
I realized this morning how utterly essential it is to be positive towards others in every aspect, partially I was thinking of how I a going to motivate my son and encourage him to give him confidence when he gets over. Yet that method of thinking transfers over everyone.
When was the last time someone outside your family encouraged you about anything on your life? Whether it was about accomplishing something, or getting your education or simply making an effort to eat better or help other people?
I know I haven’t been motivated by others other than my husband(thank God for him), it’s rather depressing when you think about it.
Facebook is a great tool, it’s been said that people who post their weight loss progress on Facebook or twitter are less likely to help keep the weight off. Hopefully people aren’t doing it simply for attention but for health reasons and are simply looking for some credit and some motivation. Though, if you see someone working on some goal on facebook and you havent commented- be sure to comment and say some kind encouraging words. It goes a long way!
Some people dont comment because it’s easy to get jealous when you see a friends progress, but is that because you’re lazy or you just need that person to motivate you because YOU can do it.
It’s been 3 months since I’ve given birth to my son, I’ve lost almost 50 lbs and only my dad and my husband have commented on it. Sure it’s no big deal is it? I’ve only been working my ass off and changed my eating- but no one encourages me? Thank goodness I have enough motivation to keep myself going or I’d be screwed. Point of the matter is- find your own motivation because it doesn’t come from others, if you’re lucky enough to get motivation from others: consider it a cherry on top. 😉
Slight change of subject- I’ve been training with the trx as I can’t go to the gym at the moment(a breast feeding mothers challenge!) and I found some new great exercises this morning on YouTube that I wanted to share:
If you thought that doing a bridge on a Swiss ball was hard, think again. My hamstrings were seizing up the second I started it, mind you I’m a bit more out of shape than normal. It’s a great add to your leg day. If you can get your hands on a TRX at a gym- give it a try!
Until next time- motivate yourself and happy working out! 🙂