Saturday, September 29, 2012

Wednesday, September 19, 2012

Pre-Fitblogging Song from my Nieces and Nephew!

Weight Loss Success Story - Mini

Another success story!  My friend Mini is proof that it can be done even if you are always baking sweet creations! :-) I hope you enjoy her story.

You can find her on Instagram at @SweetMini_ and on MyFitnessPal under the username LaSweetMini. 

1. Why did you decide to change your lifestyle to a more healthy one & lose weight?
I was 7 months away from turning 30 and I realized that I have been overweight for most of my teen and adult life. I didn't want to continue the path to destruction. I didn't want to continue being the fat friend, the frumpy wife and the girl with just a beautiful face. I wanted to feel and look beautiful outside as well as inside. I made a choice! I refused to step into my 30's being sad, depressed and overweight! 

2. How and what changes did you make?
My changes began slowly. I joined MyFitnessPal and just monitored my calorie intake. By that alone I started losing. After a month, I plateaued. It was then when I started to eat clean, natural and nutritious foods. I started to educate myself about proper nutrition and the power of healthy foods. This is the way I eat now for life. I also exercise 4-5 times a week. This is a crucial element to not only achieve weight loss, but to achieve a happier me. I love the how I feel after a killer cardio session and how strong I feel after lifting! It's a must in my everyday life.  

3. What have been the hardest and easiest parts of this journey?
The hardest has been overcoming my many plateaus. The body adapts to routines. The same eating and exercise patterns make my body stall with WeightLoss. Switching it up consistently is hard once you get used to routine. The easiest part has been the exercise. I love it!! 

4. How has your life changed?
My life has changed tremendously! I feel that being able to conquer WeightLoss has given me the courage to conquer anything I put my mind to. I have always feared my own talents and abilities and now that I know I can do anything, I will do anything.

5. What advice would you give to others trying to become more healthy?
You have to want it bad enough. You have to realize that we do not have the benefit of eating whatever we want and not gain weight. This is a lifestyle not a diet. Reprogramming your mind and body to know how to properly eat for fuel and exercise for fitness is the only way. Im not saying you cant occasionally indulge, because I sure do but you have to have balance. You don't stop eating healthy once you reach your goal. This is for life. You have to believe that you are worth looking and feeling good and that you are worth the hard work and dedication! Believe in yourself and love yourself enough to become the best version of yourself that you could ever be! 

Starting Weight: 198 lbs
Current Weight: 138 lbs
Goal Weight: 115 lbs

Wednesday, September 12, 2012

Weight Loss Success Story - Larisa

Another success story!  My friend Morgan is proof that it can be done. I hope you enjoy her story.

You can find her blog at Zero To Twenty Six Point Two on twitter at @0to26point2 and on Facebook at 0to26point2

1. Why did you decide to change your lifestyle to a more healthy one & lose weight?
I started to feel depressed and lazy. The turn around point was when I was not comfortable enough to run around with my kids. I noticed them starting to become lazy. I realized that since I have a background in health and fitness, there was no excuse as to why I had "let myself go". From that day on, my journey has been to be healthy and active.

2. How and what changes did you make?
First of all, I joined a gym. I treated my gym time like it was a job. I went the same time everyday, treating it like a job, made it easier for me to not slack on it. I also changed my eating habits. Its not rocket science, people know whats good for you and whats bad for you. Its all about making better decisions in your eating habits. I also started counting my calories with MyFitnessPal. It helped a lot for me to see what was going into my body everyday. 

3. What have been the hardest and easiest parts of this journey?
Easiest parts was remembering how much I loved working out and being active. Its an amazing feeling to know I can run 15 miles straight, when a year ago I couldn't run to the end of the street. In a years time I have ran over 40 races, including 4 half marathons and i am currently training for my first full marathon on October.
Hardest part has been balancing my eating. My body does not respond well with food. I have had to lean how I feel when I eat certain foods and to try and stay away from those foods.

4. How has your life changed?
WOW, how has it not. I am more active. I have more energy than ever before. I am no longer depressed. I am able to run around with my kids. My marriage is a lot more fun. I have made a lot of new friends that share the same goals as me. I have something to look forward to by training for races. All these things make you feel like you matter in this world. I think being a SAHM, we tend to lose ourselves too much into our kids. So this had been MY journey and I am enjoying every moment of it.

5. What advice would you give to others trying to become more healthy?
A lot of people start a healthy journey and fail at it. Trust me I have been down that road. Treating it like a job is the only advise I can give you if you keep failing. Schedule your gym time. Sign up for a class. Sign up for a race. If you have something to work towards your guaranteed not to fail. Also tell everyone what you are doing, put it on Facebook/Twitter. it 
makes you more accountable, plus you get people motivating you. Trust me, it works.

Thursday, September 6, 2012

Egg White Avocado Frittata

I love this dish for an easy breakfast! I make it and cut it into slices and eat from it for 2-3 days for a quick breakfast on the go in the mornings.

What you will need:
  • Eggs (I used 8, 2 whole and 6 egg whites)
  • Spinach (fresh or frozen)
  • Bell Pepper
  • Tomato
  • Leek or Onion 
  • Avocado
  • Salt & Pepper (Optional - feel free to season as you please)

 Keep in mind you can choose any veggies you want, these just happen to be the ones I used this time. Experiment with different things!

Chop up the leek (used about 1/4 of the whole leek), bell pepper and add with some spinach in a sauté pan with either olive oil or coconut oil. Cook these on medium heat while you get the eggs ready. Also if you use fresh spinach you might want to wait until the other veggies are cooked a bit before adding it, fresh spinach cooks very quickly.

Crack open 8 eggs and place them in a bowl. I chose to keep 2 of the yolks and removed the rest. You can do the same or if you prefer you can remove all the yolks and just have egg whites. After you do this beat them for about a minute. You can also season the eggs with salt and pepper if you wish.

Next you will want to chop up half an avocado and a small tomato.

Hopefully by now your veggies have cooked about half way through. You will want to turn down the heat to low so that the pan cools down a bit before you add the egg mixture. If the pan is too hot when you add the eggs it won't cook properly.

After the pan has cooled down a little add the egg mixture evenly over the veggies and turn the heat back up to medium.

Then place the avocado and tomato on top and go ahead and turn the broiler in your oven on.

Once the bottom of the frittata has cooked through and it start to form around the edges take it off the stove and place it in the oven under the broiler to finish the top.

Make sure you keep an eye on it because it can easily burn. The frittata is done once the top of it sets up. Make sure you used an oven mitt when you take it out of the oven, it will be hot!

What it looks like when it comes out of the oven.

Slice it up like a pizza and store in the fridge for a quick and easy to go breakfast. You can either eat them cold or heat up in the microwave.


Wednesday, September 5, 2012

Are you Hungry?

I stumbled upon this picture on Facebook this morning and my first thought was, "wait what?!" I started to think about it for a few minutes and I came to the realization that this was very true for me in most cases. As someone who has struggled with food addiction/binging in the past I have learned to recognize when I am wanting food because I am just stressed and when I am wanting food because I am actually hungry. When I am craving food to cure stress I NEVER want anything healthy, I always want pizza, burgers, chinese, anything greasy and super filling. When I leave the gym after an intense workout I usually feel like I am starving! With that feeling I can't wait to get home and have my protein shake, fish, chicken, veggies, or any healthy meal I have waiting for me at home. I don't know why its like this, I just know that its important that I always think before I eat. I ask myself Why am I eating this? Do I need to eat this? Am I ok with eating this?  This has greatly helped me in my weight loss. That doesn't mean that I never eat unhealthy foods, I am human just like everyone else. The key to me is as long as I can answer those three questions honestly with myself no matter what I am eating then I will be ok.

I am currently craving a huge bowl of satueed spinach, cant wait for Dinner :-)

Tuesday, September 4, 2012

Appreciate What You Can Do...

Three years ago I could barely walk up stairs without feeling pain in my knees, I would have to take it one stair at a time. This would often frustrate me as someone who was a former athlete and  used to squat over 300 lbs. When I started my weight loss journey in 2009 I could not do a squat, I tried but physically and mentally I was not ready. Over the last few years I have worked hard at building my strength and tearing down the mental walls that were keeping me from doing them. On May 3rd, 2011 I finally broke through that wall at Lifetime Fitness and did my first real squat in over 10 years. It was such an amazing feeling and I will never forget that day. You will never appreciate what you can do until the day comes when you can no longer do it.

First Squat Video -

Saturday, September 1, 2012

Never Been Able To Do A Pushup In My Life..

I have never in my entire life done a normal pushup, today I attempted the wide leg version! Did I do it? Watch and see!