New Routine

First of all let me say this...LADIES...don't be scared to lift weights.  You don't need to worry about getting huge and bulky...it's not gonna happen unless you start taking supplements to do exactly that.  Weight training helps you burn calories more effectively.  If you've hit a rut in your routine and you aren't doing weights...you need to start.

Last Monday I started a new workout routine...

Monday/Thursday - Upper Body

• 10 min warm-up elliptical (using more arms than legs...it is upper body day after all!)
• Assisted pull ups (palms facing away from you) - 3 sets of 10.  Weight assist 100 lbs. (Gonna work on getting it down to pull more of my weight up on my own, but I have puny arms...gotta start somewhere!)
• Assisted chin ups (palms facing towards you) - 3 sets of 10.  Weight assist 100lbs. (Again...puny...but I'm working on it, lol)
• Assisted Dips - 3 sets of 10.  Weight assist 100 lbs.
• Chest Press - 3 sets of 12, 50 lbs
• Lateral Pull Downs - 3 sets of 12, can't fill in the weight at this moment because I don't have my notebook on hand.  Don't want to put in the wrong amount.
• Bicep Curls - 3 sets of 12, 30 lbs
• Tricep Extension - 3 sets of 12, 35 lbs
• Low Back Extension - 3 sets of 20, 55 lbs
• Pectoral Fly/Rear Deltoid -  3 sets of 12, 15 lbs (This one is really hard for me.)
• Shoulder Press - 3 sets of 12, can't remember weight
• Seated Row - 3 sets of 12, 50 lbs
• Row Machine - 5 minutes using as much shoulder and back as I can muster up

* Please remember* I don't do every single one of these exercises on upper body days.  If I choose to do the Assisted Pull up/Dip/Chin up machine, I skip tricep extensions and do a lighter bicep curl or skip it altogether as well.  I also don't do the seated row and the row machine on the same days.  If I decide to do the row machine I skip the shoulder press.  Don't need to over extend myself.  It's really not as hard to remember as I'm probably making it sound.  I just try to do one exercise for each muscle group.

Tuesday/Friday - Lower Body

•  10 min bike warm-up
• Inner Thigh Machine - 3 sets of 12, 60 lbs
• Outer Thigh Machine - 3 sets of 12, 70 lbs
• Leg Curls - 3 sets of 12, 50 lbs
• Leg Extensions - 3 sets of 12, 60 lbs
• Leg Press - 3 sets of 15, 85 lbs
• Calf Raises - 3 sets of 12, 40 lbs (20 in each hand)
• Stairs - 75 stairs per minute ( I think that's how it's measured), 5 minutes

Lower Body is my favorite.  Anything that's gonna help get my butt in shape (quite literally) is gonna make me happy.  I'm stronger with my lower body, but I've also been doing a lot more with it than my arms over the years along the lines of running, biking, incline walking...that sort of thing.

Abs - 3 days a week

• Ab Machine - 3 sets of 20, 50 lbs
• Oblique Machine - 3 sets of 15 (each side), 35 lbs
• Bicycle Crunches - 3 sets of 25
• Leg/Butt Raises - 3 sets of 15 (LEAST favorite exercise...this one just about kills me, lol)
• Plank - for as long as I can hold it with good form...so far that's 45 secs
• Side Plank - for as long as I can hold it with good form on both sides...about 30 secs

I don't mind doing ab work really.  All except the leg/butt raises...I HATE this exercise.  HATE HATE HATE it...and YES...that was necessary, lol.  I do it because I want the overall workout, but I don't have to like it.  No pain, No gain is definitely put into action here...

Cardio - Whenever I feel like it.  I have the treadmill at home to use as I please.  I do about 30 minutes of incline walking on it whenever I have free time during the week.  Since I started doing weights, I've done less of it.

Diet wise, I've added more lean protein and complex carbs.  That's pretty much it.  It's not as hard as it seems.  Once you've sorted it all out and get it settled into your schedule, you're good to go. 

*Let me also add that my workout doesn't put me at the gym for hours at a time either.  With minimal downtime between exercises, Bryan and I are in and out of the gym in a little over an hour.  If you can find someone to watch your children for an hour a day, it's well worth it.  All parents need a little bit of adult time.  It's good for you.  I'm thankful for my mother being here during the week to watch my girls for that hour at night and for my sister when she's available. 

Tips for Healthy Eating (vol. 1)

Lean Proteins

Protein is composed of amino acids and is an important building block in muscles.  The Dietary Reference Intake (DRI) of protein is 0.8g per kg of body weight.  It's also important because it (along with fiber) helps keep your stomach feeling full for longer periods of time.  Protein also helps turn fat into lean muscle with a regular exercise routine.

To convert weight from pounds to kg divide weight in pounds by 2.2 or click here for a calculator that will do it for you. 

Example: weight = 110

     110/2.2 = 50kg

     50 x 0.8 = 40

     40g of protein per day for someone who is 110 lbs

List of Lean Proteins

• Chicken Breast- boneless skinless is the best option.  There is more fat around the skin so it's best to remove it.  Chicken breast provides 8g of protein per ounce of meat.  Trim any remaining fat from the chicken breast for the leanest cut of the meat.  A serving size of chicken is 3 oz (about 85 grams).
• Fish/Seafood- one of the leanest forms of protein.  It's a great source of protein with very little fat.  It's Rich in Omega-3, EPA and DHA (brain food).  My favorites are tilapia, shrimp, scallops, lobster, and above all...blue crabs.  I wouldn't be from the Eastern Shore of MD if I didn't love crabs.  Check out this table for serving sizes and food facts for the different types of seafood.
• Lean Beef-very lean ground beef (96% lean is what I get here) is great.  Don't get anything less than 90% lean.  Beef is high in saturated fat so I avoid it most of the time.  I do occasionally make meatballs with it though.  I'll include some of my favorite recipes for beef later.  If you are really craving a steak, the leaner cuts include the top round, top sirloin, and flank steak.  It's best to look for grass fed beef as it contains Omega-3 and Conjugated Linoleic Acid (CLA).  Both are healthy types of fat. Serving size is 3 ounces (about 85 grams).
• Egg Whites- You can make some mean scrambled eggs or an omelet with egg whites.  Leave out the yolk because it contains cholesterol and fat.  They don't digest as quickly as egg whites.  Most of the caloric count is found in the yolk.  You can buy egg whites in cartons now a days.  It makes cooking them go a lot faster.  Personally, I advise to look for the actual brand called All Whites (from Crystal Farms).  There aren't any additives.  You can do whatever you want to them! Serving size of egg whites is 2 fresh egg whites or 1/4 cup egg white substitute.

• Beans- I love beans!  You can add them to so many things.  Actually...sitting here right now I thought of a recipe I want to try out...hmm...Anyway!  Beans are an excellent source of fiber and protein.  They also contain very little fat.  You can buy them dry and soak them to soften them, or you can buy them canned and rinse them to get any extra salt off.  I buy the reduced sodium canned beans and rinse them when I'm putting them into different dishes.  There are tons of different types of beans and they are very healthy.  I know of a wonderful chili (I can't take credit for the recipe, but I have used it many times) that I'd like to share that I got from the Food Network.  Serving size for beans is 1/2 cup cooked.
• Dairy- Why is dairy on my lean protein list?  You can find milk or cheese that has a high protein content with a low sugar content.  1% milk and certain cottage cheeses are examples.  Soy milk is another one.  Chocolate Silk is really good.  *Chocolate milk is a great drink for after long runs too.*  Serving size is 1.5 ounces of hard cheese (block cheese), 1 cup of milk.
• Protein Powder- For those who are having a hard time getting enough protein in their diet, or want an added amount of protein (body building).  There are different types of protein powders, such as whey, casein, egg, soy, and hemp.  Whey and casein are dairy based powders and may cause discomfort or gastrointestinal problems for someone who is lactose intolerant.  They come in many flavors, chocolate being a  favorite here.  Talk with your doctor or a dietitian before taking a protein supplement.  They can help you choose the type that best suits your needs.

Recipes

Meatballs

This recipe is designed for single servings.

3 oz  lean ground beef

spices to taste (garlic powder, onion powder, salt, pepper, oregano, chili powder)

Worcestershire sauce (a few splashes to taste)

It's best to leave them set overnight in the fridge to let the flavors come together.  

Spray a skillet with non stick cooking spray.  Form meatballs into 3 or 4 small round balls (about gold ball size).  Brown the meatballs on all sides on medium heat.  Put them into the oven on 375 degrees to finish cooking.  It'll take about 10-15 minutes to cook.

Meatballs as a meal (with sauce)

*I credit my friend LoAnn for this recipe.  It came from a cookbook that she has.  She made it for us one night at her house.  I've tweeked it a little to suit my taste, but that's what everyone does!  Notice that everything is "to taste".  You can add as much or as little of what you like.

1 package of ground beef (most packages come in 1.5ish pounds)

1 egg

1/4 cup boil in the bag brown rice (because it cooks fast)

2 cans of tomato soup

chili spice to taste

Worcestershire sauce to taste

garlic powder to taste

onion powder to taste

salt and pepper to taste

Mix the ground beef with the rice, egg, 1/2 a can of tomato soup (the rest is for the sauce) and all of the spices.  It tastes best if you leave it set for a while, but it can be made right away.  In a large soup pot or skillet pour the remaining 1 1/2 cans of soup and add 1 can of water.  Add a few splashes of Worcestershire sauce and mix in.  Heat on low.  Form the meatballs about ping pong ball size and drop them into the pot.  Cover and cook on medium low heat for 10 minutes.  Leave a small opening to let steam out.  Flip the meatballs over and stir the sauce as best as possible.  Replace the lid (venting slightly) and cook for another 15-20 minutes.

Check to see if the meatballs are cooked through.  Remove them when they are and cover to keep them warm.  Turn the heat up (to medium) on the sauce and stir to keep it from sticking.  Let the sauce thicken to desired consistency then replace the meatballs and coat with sauce.

Serve with rolls, bread sticks or biscuits and a nice salad.

Quick & Easy Shrimp

Now, this recipe is open to many interpretations.  You can add whatever veggies you like with your shrimp.  Personally, broccoli, celery, and onions are my favorites.

3 oz Shrimp (about 8 pieces), uncooked, peeled and cleaned

vinegar (2 cap fulls)

salt

Old Bay

Cut your chosen veggies into stir fry worthy sizes.  Heat your pan (wok if you have one) on medium.  When the pan is hot spray it with a little bit of cooking spray.  Add your veggies.  Sprinkle on some Old Bay and add a little bit of salt.  Add 1 cap full of vinegar.  Saute them to your desired done-ness. I like mine still crispy.  Toss your shrimp with a little Old Bay and salt, then add them to the pan.  Add the remaining cap full of vinegar and saute until done.  Shrimp only take a couple of minutes to cook.  The best way to judge if they're done is by shape and color.  They should be C shaped (if they're O shaped they're overdone) and slightly pinkish. 

Delicious Tilapia

 This is one of the quickest recipes I know.  Our family loves fish so make it alot.

Tilapia fillets

Mediterranean Spiced Sea Salt (McCormick) or a Lemon Pepper blend

Preheat oven to 400.  Heat a nonstick pan over medium heat.  Spray it (just to make sure it won't stick).  Add the fish fillets and saute on both sides.  Then stick the whole pan in the oven for 10-15 minutes.  Make sure your pan has an oven safe handle.  

That's it!  It's that easy. 

Serve it with rice.  I normally spice ours with the same seasoning I put on the fish.

A Joyous Time!

I don't think I could be in any better mood today!  

To start...I have managed to lose the 2 lbs I gained from our anniversary dinner (which was totally worth it) and nearly another pound.  Woohoo!  That puts me at my lowest weight in years!  Shoot, I weighed more than I do now when Bryan and I got married!  I've still got a ways to go, but I'm one excited person right now! =D  Just thinking about it makes me want to hop out of my chair and do some situps.  Yeah...that's crazy isn't it?  Seeing all the hard work pay off and all of the compliments I'm getting from my husband just makes me want to try harder and put that much more effort into it.  I'm now 8.6 lbs from my next goal.  I'm pretty sure when I get to that goal I'll be able to wear these cute jeans that Bryan bought for me.  They're a dark wash ripped jean with a cute studded belt.  I can squeeze into them now, but breathing isn't really an option.  I'm afraid I'll pop the button off and that's not cool.  I want to be able to breathe.  Air is good, ya know!  I already have a cute shirt to wear with them too.  I'm gonna layer my blue tank under a gray  logo shirt I got on sale at the Annapolis Mall a couple of weeks ago.  It's either that or the white logo shirt I got on sale at the same store that has cute silver beading layered with the pink tank I got from my aunt for Christmas...decisions decisions.  Whatever...it's not that big of a deal right now.  What is a big deal though is that I can see those boots getting closer and closer.  I can almost touch them!  8.6 more lbs and they're mine!!

Another thing that's got me in a most joyful mood today is that I'm finally starting college again next week!  I'm working toward my BA in Psychology.  After I complete that I want to further it probably to PhD level and specialize in Health and Wellness.  I really want to help others overcome obstacles like the ones I've had to work through.  I also want to study to be a dietitian.   A healthy life is a good life.  Some people really need a person that's willing to work with them to help educate them on good decisions in their diet and exercise plans.  I want to be that person.  I've had a lot of help from my husband and I want to pass on things that I've learned to others that are in need of the advise and really want the help.  Right now I'm signed up for a behavioral psychology class and a writing class.  I'm excited!  *I'm going back to school, I'm going back to school*  I'm singing to myself, lol.  I always was a bit of a nerd in high school.  *Shrugs*  Oh well, I love to learn.  So sue me...

Let's see...what else is there to say.  Oh!  I know!  My daddy is coming this weekend.  Yes, I'm 26 and I still say daddy.  I'm a daddy's girl.  I can't help it.  It's just the way it is.  We're planning to grill some chickens this weekend.  I'm gonna look up a good potato salad recipe, preferably a red potato, to make.  We'll probably also have rolls and a nice salad.  Dad wanted Bryan to make him a chocolate cake, but I'll be doing that too.  Bryan won't be home this weekend.  He's got a 50K race in Lynchburg this weekend so he'll be gone Friday night.  Hopefully he's back late Saturday night.  Dad loves Bryan's baking.  We have a chocolate cake (with a chocolate buttercream frosting) recipe that is to die for.  It's a wonderfully moist chocolate cake.  I'll probably find some red or pink sprinkles to add to it just because it's so close to Valentine's day.  If it looks nice I'll take a picture and post it.  I'll finally get to use the cake stand my sister's boyfriend found for us for Christmas!  He knows how much Bryan likes to make cake...and he loves eating Bryan's cakes, lol.  We had a hard time finding a place to keep them though.  The microwave just wasn't cutting it.  When he saw the cake stand he knew it was for us.  I love that I can turn it over and use it as a punch bowl too.  It's awesome.

Guess what!  My "Library" is expanding!  Haha, that's not really a surprise though.  I love love love to read.  I don't think I can stress that enough.  I  can work my way through a good book pretty quickly.  I think in the past month Bryan (being so proud of me) let me buy myself close to 10 new books.  We may have to buy another book case soon.  I'm like a kid in a candy store when I'm at Borders.  I'm waiting for another one that's due out on February 22.  Right now I'm in the middle of a series, but I'll drop that until the new book is finished.  Then I'll have to guard the book with my life.  Think I'm crazy...no.  You don't understand...my sister and my cousin will be trying to pry the book out of my hands if they don't get their own copies, lol.  We're all infatuated with this particular series.  Anyway, we've also picked up a day by day Bible for the girls.  I've been reading the stories (that are summed up chapters in an adult Bible broken down so kids can understand them) every night.  It's meant to start in January, but we just got it this past weekend so I have a month to make up.  I like that there are pictures to go with the stories to help them understand what we're reading better.

Shattered a Milestone

I didn't just make it to my next milestone.  I shattered it into tiny little pieces.  Microscopic itsy bitsy little pieces.  Booyah!  A couple of days ago I had 1.9 lbs to lose to meet my goal (2.0 lbs to break it).  Today I am 0.7 under it and still going strong.  This is a major milestone to me.  It's -10 lbs from the last one.  This milestone is a number I haven't seen since I was at least a junior in high school.  My next milestone is 9.3 lbs away.  I'm sure I'll cry when I get to that one.  (Notice...I said when, not if.  That's very important.) I know I haven't been in that range since I was a freshman.  

Today's achievement just makes me even more excited to go out tonight.  I just can't wait.  Today isn't going to go fast enough.  I started getting prepared last night.  Tweezed my eyebrows...ouch.  Picked out my clothes for tonight (I'm still deciding...heel or no heel)  and I painted my nails to match what I'm wearing today.

I think we're going with the dinner first and then the ice cream and movie.  We've had some stuff come up and had to revamp our schedule.  Ya know...now that I think about it.  Ice cream is way worse than popcorn.  Maybe I'll just get popcorn at the movies.  We'll see I suppose.

Tip of the day:  Water and vegetables are key ingredients in weight loss.  While dieting many people forget to take a multivitamin leaving them feeling very tired during the day.  That makes it easier to "fall off the wagon" and indulge.  Vegetables and water are a wonderful source of vitamins and minerals.  Remember to go for leafy greens (spinach, chard, bok choy, etc)  first and starchy veggies (like potatoes and corn) last.  Drink at least 64 ounces of water a day.  Recently I've been hearing that 100 ounces is recommended.  Personally, I drink 5 16.9 ounce bottles of water a day, plus a little green tea.  You'll be amazed at what it does for your system.  Don't worry about water weight...your body only retains water when it feels like it isn't getting enough.  To see more about that check out this tip.