Uncategorized, Weightloss

A muffin is okay if I have enough points

Let’s skip the whole “I’m sorry, No Moore Muffins, that I ignored you for a whole month and a half” thingy. Because I don’t want to make excuses. But I will throw out a few.

In my absence, I managed to get a job at Bally Total Fitness and then get my hours cut down to diddly squat, move out of the house where I grew up, go on a fabulous trip to Seattle, win football tickets to the Ducks vs. Missouri State, run a 5k in Race For the Cure, and attend my first baby shower. I live and work in Portland now. There, now you’re all caught up.

What I really want to talk about is Continue reading

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Food, Weightloss

Vacation’s over

It seems like it always takes until frickin’ June to fully shed the Holiday weight. Just me? Okay.

Well in my experience, there always seems to be an excuse to keep on those last few pounds between the months of January and April: “It’s Christmas.” “Screw it, it’s Spring Break.” “To hell with it; I’m on vacation!” Well, I’ve got news for you: vacation’s over.

I recently got back from a weekend family trip to San Francisco and, as it turns out, that city is fully awesome. Also, sea lions are silly creatures.

The last time I was there I was fifteen (fifteen!), and I don’t remember the city being nearly that phenomenal. The people. The architecture. The food. It’s all great. There are good vibes flying all over that place.

After spending some much needed time there with a couple friends of mine, I have determined that I must live there someday. Hopefully, when I reside there I won’t eat in the same excess that I did last weekend. There’s just so many good  restaurants! It’s foodie heaven. (I highly suggest a place on Columbus street called Colosseo…get the Penne in pink sauce with crab meat and asparagus). In just three days, I managed to cover all the no-no’s of eating options, including a cheeseburger from a place called Sally’s and a sourdough pizza from the Boudin Bakery.

I don’t regret these choices at all, for they are just a necessary element in my annual weight loss slash gain cycle. You know how it goes:

JANUARY: Self loathing and resentment due to holiday poundage. Vacation?

FEBRUARY: Acceptance of holiday weight + Valentines chocolates.

MARCH: Pretty much fed up with residual Holiday weight. Vacation?

APRIL: Realization that Holiday weight must soon vanish.

MAY: Panic and chaos reigns in this month as Summer hints at its existence.

JUNE: Comfort foods are no longer sought after since it’s too hot to be comfortable and we must now minimize layers.

JULY: Eat watermelon only. Play outside.

AUGUST: Eat watermelon only. Play outside.

SEPTEMBER: Feel good about self because you are thin from the summer.

OCTOBER: Same as September, but add leftover Halloween candy.

NOVEMBER: Same as October, but add Thanksgiving. Pounds start to add on.

DECEMBER: Fat and happy.

My goal this year is to be beach ready by the time summer starts. Last year I spent the whole summer getting in shape for summer. As you might guess, that’s not actually all that satisfying since the summer was over by the time I was in proper shape. But not this year! This means that in a couple weeks it will be high time to start kicking my own ass into shape. I’m actually quite excited and motivated for this next part of the weight loss cycle.

Another exciting thing that’s coming up is a career-related opportunity that has presented itself. I was selected to be a blogging intern for Cliché Magazine. I even have my own email! It’s jenni@clichemag.com. I’ll be blogging about fashion, music and entertainment for the Cliché website! So it seems that I have not only been on vacation from being in shape, but also from my school/career life. But in a week or two, vacation’s over and Spring is looking up.

I hope that the same goes for everyone else’s season. Until next time…

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Weightloss

It’s all about balance

 

I hope you all had a Happy Halloween.

There I said it.

Please don’t criminalize me, I did my part. I carved that pumpkin up there, for one thing. I put on my red devil horns and tramped around town in the pouring rain. Now that that’s finally over with, I’d like to shift your focus on to the quickly approaching Thanksgiving, which ultimately is a sign that it’s CHRISTMAS TIME!!!!!!!!!

Excuse my enthusiasm, but I just can’t understand how anyone can find mediocrity in days like these: waking up to the smell of sausages sizzling in a skillet, delivering diverse cookie plates to my closest friends’ doorsteps, circling around the table in pursuit of our prey–a seafood feast made complete by Mom’s all-bran roles. You might notice that all of these events involve stuffing my face.

My whole year revolves around Christmas, or rather Christmas Eve (I like the anticipation). If every day were Christmas Eve, I would be the happiest of campers.

In my small family of three, Christmas is a big effing deal. We don’t waste time getting a tree, although we do spend an awful lot of time picking one out. Last year, we spent about 4 hours, went to three different farms, and criticized more Christmas trees than is probably healthy–for us or the trees.  Too tall, too small, too fat, too lop-sided, and too perfect are all serious issues that we mow over each year until we find the right one. And even after all that trouble, the poor tree will inevitably end up getting a haircut in the middle of our living room. Then it’s time to do the lights and the ornaments, and that’s just a whole new ballgame.

So as you can see, we take a lot of pride in the details of our Christmas, and making sure that we are consistent in our traditions. My priorities are mainly that we get the perfect tree, rearrange the presents on a weekly basis, make lots of Christmas cookies, and have our seafood feast on Christmas Eve.

Here’s the conflict: I want to lose a sizable amount of weight in time for my mom’s wedding in Maui on January 22nd. However, I refuse to deprive myself completely of the joys of Christmas…namely, eating treats. So my plan for my next goal, which I will announce in a mere moment, will begin today on November 1st. In this plan I will not swear off any foods (besides the obvious) until after December 25th. (I know that this sounds like it goes against my title of No Moore Muffins, but bear with me.)

My goal is three fold: 1) To not gain one pound of holiday weight. 2) To lose at least 15 pounds before January 16th. (I would just like to note that I initially put 12 pounds, but changed my mind. Losing 15 would mean I was the smallest size of my life). 3) To feel comfortable — not just fine–being photographed in a bikini.

And there you have it. I am going to be losing weight while simultaneously eating Christmas cookies. I know it sounds insane, but I have a pretty specific tactic of how I’m going to manage my holiday needs while still getting results. I figure if I allow myself just a couple holiday treats a week and balance that with extra cardio and strength, I can indulge while still getting beach-ready.

It’s all about balance.

  • I will workout every day, 6 days a week, alternating and combining strength, cardio and yoga. I want to be toned.
  • I will be on a low-carb diet in general, and eating mostly fruits, veggies, and protein.
  • For every day that I have a Holiday treat I will workout extra hard. (The only exception to this rule is Christmas Eve and Christmas Day.)
  • On days that I have more than one Holiday treat, I must workout twice, no exceptions.
  • After Christmas, I will have a little less than a month to be freed of cookie season. The dates between December 26th and January 22nd will be treat-free.
  • I will weigh myself at the beginning of each month. If my results are not where they should be at the beginning of December, I will need to adjust in one way or another.
  • The key to this is to enjoy small amounts of Christmas goodies. Small portions, diligent and diverse workouts, and controlled decision making. I will be calmly tasting the cake, if you will, for the next two months. There’s no need to eat 7 cookies, when I can just have one or two in a calm fashion and enjoy them just the same.

I’m now double excited for the Holiday season, can’t wait to get on that scale tomorrow, and into a bikini in January. The journey starts today, and I will be posting my healthy solutions along the way.

Wish me luck!

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Food, Recipes

Make a bangin’ turkey burger!

Despite my previous prejudice, I have developed a slight – but very real – obsession with turkey burgers. Because I am such a huge fan of the fat-filled, authentic and beefy American cheeseburger, I didn’t think burgers had a place in my healthy lifestyle. But it turns out that as long as it’s properly seasoned, garnished with good cheese, and has a dense and grainy bun, turkey burgers can be just as satisfying!

Since ground turkey has significantly less natural zest than beef, it is pertinent that it be seasoned well. Use what you have on hand; somethin is better than nothin’! For instance, before I found my favorite recipe (listed below), I seasoned my frozen Jennie-O “All Natural” Turkey Burgers with Red Robin seasoning.

I would also like to emphasize how important cheese is. Cheese is important – on any burger. But especially turkey burgers need a little feta or Tillamook cheddar to complete the package. If you’re cooking frozen pre-portioned burgers, slap a slice of the cheese of your choosing on top of your cooked burger. Put a lid on it and wait for the magic to happen.

My next point is about finishing off the details. I know that a lot of people “don’t care” about these finishing touches, but I think it really makes a difference in the quality of your meal. For example, dress the insides of your bun with a teensy bit of margarine, and toast them on the bagel setting of your toaster. Take the time to add a thin coating of light mayonnaise to your bun (if you like it). Slice some veggies like onion, lettuce and avocado to garnish your burger-to-be.

If you go the extra mile to make your turkey burger a gourmet burger, it can make its beefy rival look like a lame alternative. Here’s my new favorite recipe:

Turkey and Feta Burgers

Adapted from Women’s Health: Six Bikini Friendly Burger Recipes “Turkey Gorgonzola Burgers”

The original recipe tells us how to make the burgers on a grill, but as many of you know, I don’t have a grill. So this version will tell how to cook burgers in the oven. When following this recipe, keep in mind that there is plenty of room for your own preferences. Depending on the day, you may want more or less garlic and sun-dried tomatoes. And depending on the size you want your burgers to be, this recipe could yield 4-6. I like quarter pound burgers, but you can also make 6 smaller sized burgers if you please. There’s also extra wiggle room for the brands you would like to use. I highly recommend using Dave’s Killer Blues Buns and Athenos Reduced Fat Feta Cheese, but suit yourself.

  • 1 lb lean ground turkey
  • 3 oz. Reduced Fat Feta cheese, crumbled (Athenos)
  • 1/2 cup sun-dried tomatoes, drained and chopped
  • 3 cloves garlic, minced
  • 2 tbs cumin powder
  • 2 tbs olive oil
  • 4 100% whole grain buns (Dave’s Killer Blues Buns)
  • 6 Tbsp barbecue sauce
  • lettuce (optional)
  • onion (optional)
  1. Preheat oven to 400°F, with rack placed at center position. Lightly grease pan with oil.
  2. Combine first five ingredients and salt and pepper to taste in a bowl. Lightly mix together (I use my hands), and form into 4 patties. Brush them with olive oil.
  3. Cook burgers for 20-35 minutes, or until internal temp is 165°F.  Toast buns for 2 minutes. Serve burgers on buns; garnish with barbecue sauce, lettuce, and onion if desired.

Enjoy!

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Food, Weightloss

Goodbye Summer, Hello Life!

At the end of the third month of my plan to get bikini ready, I realized that I have actually missed bikini season altogether. As I was looking at the weather report for the last days of August on the Oregon Coast, I found that it was actually predicted to be rainy. Translation: I will not be able to enjoy even one day at a warm and sunny beach this summer because our hot summer days are done for. Consequently, I will not be engaging in your stereotypical summer activities which usually involve being half-naked in a body of water. Am I upset by this fact? I’m not entirely sure.

Mom on the grill for one of the last times this year.

My first emotional reaction to this fact is to be bummed that my efforts, specific to summer, have been pointless. Why make a plan to get skinny in the summer when I’m not even going to be squeezing myself into a bathing suit? But the other part of me is a little relieved. Shopping for swimwear is stressful and grueling to say the least. Trying on swim suits usually tears down my self esteem when my body isn’t quite where I’d like to be. And since the hot weather forces us to wear revealing tank tops and short shorts, I still had reason enough to slim down in the summer. And it’s not like I have to be in a bikini in order to enjoy results.

And beyond the demands of the summer season, I was ready to shed the 10 or more extra pounds that I have been carrying around since Christmas. Furthermore, this has been a lifestyle change that will help me to maintain the weight I’ve lost so far (I’m not entirely sure of the exact number of pounds).

While we’re on the topic of a lifestyle change, I would just like to add that I am aware that in my life I will make mistakes with my eating. I will have days that I do not work out, and my weight will most certainly fluctuate depending on the week. But life is about making mistakes and overcoming them.  I’m a bit nervous for what my next number will be, as I have been a bit lax on my eating lately. I don’t know if it’s because I feel  liberated by the spirit of summer, or if I just need to be reminded of why I don’t eat fast food, but I definitely have not been strict about my food rules. Obviously, I still make healthy choices and am not binge eating, but my diet hasn’t exactly been low-carb. Oh, and by the way, the other day I allowed myself…REAL LIVE ICE CREAM. And a week later, BURGERVILLE.

I’m not excusing my behavior, but my cheek and gums were sore from my dental appointment the other day (I had a filling replaced), so this was the justification I repeated to myself as I allowed Philip to treat me to Baskin Robbins. As for the Burgerville, I really have no excuse. I was desperate, weak, and completely out of line when I had the Seasoned Turkey Burger and a regular serving of french fries. I have taken the liberty of researching the nutritional content of my order, and I’m not happy with my findings: A grand total of 880 calories, 37g of fat, 1060g of sodium. Yuck.

It’s strange because I find that summer is a relatively easy time to go light on fatty foods and fill up on fruits and vegetables instead. All the best produce is in season: peaches, corn, blueberries, raspberries, summer squash, nectarines, lettuce, pineapple, rhubarb, and watermelon!

But sometimes shit happens.

I’ll reach my potential when I get there. I’m in no rush. Besides, my ultimate goal is to figure out how to get to a weight that I am happy with, that I can maintain in the long run, and to figure this out by the time I go to Maui in January.

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Uncategorized

A new place

Photos by Ryan Mowery

I’ve been putting off blogging for more than a week because I didn’t think I had anything informative or insightful to say. Since my weigh-in, things have gone awry. I drove from Eugene to Seattle and back in two days, which exhausted me to say the least. Since it’s finals week and I am in the process of moving into my own apartment, I have been desperately trying to find some sort of balance between packing, exercising, studying, and relaxing. However, the exercise bit has been the most neglected for the past week.

I did manage to get myself up early for a 2.1-mile run on a pretty (and damp) Seattle trail. While staying in the lovely state of Washington, I did surprisingly well with my food rules. Still, I felt guilty for not working out as diligently as I was the previous week. My aunt Kim, who used to be a female body builder and now settles for daily 6am workouts, assured me that once I was in my own environment again I would get right back into the swing of things. I believe her.

The problem is, I’m still not in my own environment even though I’m back in my own city. Sure, I’m home. But having my belongings in two different places is hardly stable. I am a person, as I’m sure many of you are, who is very affected by their environment. If I’m not comfortable in my environment, I get very anxious, overwhelmed and emotional. So when I’m halfway between two places, it’s difficult to go on as normal, working out everyday and doing workout DVDs in my living room.

Both my house and my apartment are in a state of chaos; neither place is complete. My workout clothes are in boxes, my DVDs are packed, and my schedule is all over the place. With all the packing and moving and cleaning and studying going on, I can barely figure out how to live life as normal, let alone squeeze in an hour of cardio.

And speaking of ‘normal’, my eating habits are anything but normal at this point. Since I haven’t worked out every day this week, I have also needed much less food for energy. I’ve been eating very little during the day and haven’t really had a problem with it. I suppose it balances out the not exercising part. To my surprise, when I weighed myself this morning (Oops!) I found that I have actually lost about 2 pounds since August 3rd. I was rather confused when I discovered this because I have not been working out nearly as much as I should be. Despite my two-pound loss, this is not the way in which I roll.

After I get completely moved in to my new place (my very own new place!), I’ll be able to get back in to my tedious  routine. But until then, I think I’ll just do what I can with the circumstances I have. For instance, I’m going to use all my empty space in my new living room to give Yoga a sincere try. After reading Eat, Pray, Love, I just have to see if it’s right for me. Additionally,  today was grocery shopping day. Now that I’ve filled my empty fridge and cabinets with produce and whole foods, I’ll be cooking my first nutritious meal in my apartment tonight.

This entry marks the transition into a new beginning for me. I’ll be living on my own, and discovering a new part of my individuality. I think Yoga will be a rather appropriate new practice  to take on in such a solitary state. I’m taking a deep breath, and diving in to this new stage of adulthood. Can’t wait to share my lessons with you all.

Here we go!

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Weightloss

Weighing in

This morning I looked into the mirror as the realization of what today is came upon me; today is the day that I step on the scale and pray to Eywa that the  last month of tedious efforts has worked. The day before the big day, I discussed my nervousness with my roommate Jake.

“How much do you expect you lost?” he asked.

“I would be really happy if I lost 5 pounds,” I said.

Today is also the day that I try not to fall off the weight loss wagon if the number happens to be the same as it was 30 days ago. But most importantly, today is the day I try not to eat myself into an emotional oblivion if the number has increased.

After removing most of my sleepwear that could possibly add another half a pound, I softly stepped on the intimidating little fat-weigher. I tightly closed my eyes and fearfully tilted my head away from the scale. When my weight was balanced, I reluctantly looked down to see what the screen read.

p u r e   g l a d n e s s !

I was so excited and proud at seeing my number that it took me quite a while to do simple subtraction. “You lost 6.5 pounds” is what the scale said (more or less)! Upon learning this happy fact, I had to tell someone immediately. I bolted into the living room to gloat to Jake about my accomplishment.

This success definitely called for a new blog post. I had to tell my dedicated readers!

Now that I know that my eating and exercise habits have been working, I feel really encouraged to push even harder. Let’s see how far we can get on this plan. This is exactly the kind of healthy weight loss that I wanted for myself all along: making healthy lifestyle changes and losing weight in the process. Although losing pounds fast is usually the ideal, losing 6 pounds in a month is a healthy amount of pounds to lose for someone with my fitness level, and it is the result of a more than just diet and exercise. It is the result of a lifestyle change that is making me feel stronger, healthier, and more confident than I’ve felt in quite a while.

Losing that 6.5 pounds put me in the weight range that I want to be in. But seeing the number is actually just verification of my success. In all seriousness, I knew that I was making healthier decisions. I knew that I was getting more physically fit. And I knew that I could see a difference in the way I looked. But seeing that number makes it real.

The best part? The fact that I don’t feel like I’ve been starving myself! I definitely have been eating less, but my meals have all been filling and delicious. I still eat pasta, cheese, burritos, and dessert, but I do this in a healthy, moderate manner. (Veggie burritos are my new thing). This is certainly a lifestyle that I can maintain.

I’m not going to lie to you though. Last weekend was my friend Ryan Mowery‘s Birthday party, and there was cake. Ice cream cake. And not just any ice cream cake; it was homemade ice cream cake. One had a chocolate chip cookie dough bottom, and the other was cookies in cream. Since I hadn’t had much to eat for dinner, I decided to share a piece of cake with Philip. No harm in tasting the cake, right? But it was a larger piece than I expected, and somehow I ended up eating much more of it than I had intended.

Photo by Ryan Mowery

….There was also a piñata at the party…with candy in it. I ate a bit of that too. After the party I felt horrible and got down on myself. But since I really liked the cake and candy, I started to question whether I really cared about losing the weight. Maybe it’s worth it to be a little fatter if I can have cake, I thought. However, I was more preoccupied with my feelings of guilt and regret. I even blamed some of my friends for letting me eat the cake that which led me to think all those destructive thoughts.

Even though I had that slip up, I carried on with my plan and didn’t let that keep me from continuing with my healthy life. If a Christian commits a sin, does that make them not a Christian anymore? I don’t think so. Instead of falling off the wagon, I worked a bit harder to make up for the cake I ate. Because that’s just life.  Being rewarded with my weight loss has helped me to stop with all the obsessive guilt. I am more motivated than ever to lose another 6.5 pounds!

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Food, Weightloss

Calmly taste the cake.

It’s easy to become confused by holidays and special occasions. All that joyfulness and family time can put a big fat fog over your skinny vision. My fourth of July weekend did not include ice cream, BBQ ribs, elephant ears or cheeseburgers, but it was made even more confusing than normal after I watched Food Inc.

Fourth of July at the Blues Festival in Portland

I’ll just come out and say it: on the evening of July 3rd I became a Pescatarian. There are various reasons for this decision that I won’t elaborate on. I’ll just say that some are environmental, some are health-related, some are political and some are moral. But what’s relevant is that this added restriction more than mildly intensified my frustrations with food on July 4th. Not only was I taking sweet and fattening food off the table, but chicken and turkey were now also against the rules. Some way or another, I managed to end my mental suffering with a vegetarian plate of pan-fried noodles (I’m aware of what’s wrong here), and a bunch of watermelon.

The elephant ear was by far the most difficult to resist. I became wild with deliberation as I forced my friend Ryan O’quinn to look up the nutritional content on his smart phone. Remembering my earlier mishap with a three-foot long bag of kettle corn that my mother had provided that day, I decided against it. For the most part, I escaped the holiday’s enticing food stands, and opted for less fattening Independence Day treats like watermelon, fat-free Italian ice, and strawberry shortcake. But it wasn’t easy.

The holiday spirit is an evil fat man who will rudely try to make you forget about your goals. This Christmas I’m sure he’ll say that a few extra pieces of fudge are worth 2 or 3 pounds. On Halloween I expect he will offer weak excuses to swiftly but secretly scarf down the leftovers from the candy bowl. But you must pull yourself together and remember that he is a big fat liar!

Liar or not, the fat man makes a valid point: it is unavoidable that these treats will taste good. Very good. This is something you should say out loud and accept. But the beauty of it is that that’s all there is! It will taste good,  you will eat it, and then it will be gone. History has shown that you will then want to  eat even more, and will probably proceed to stuff your face until you are overcome with self hatred and regret. (Sometimes I play this  scenario out in my head as if to remind myself of the unfortunate end result.) The truth is that you will feel equally as satisfied after eating two bites as you would if you ate two servings.

This is why I think it’s good to taste things, but not to eat entire servings…or, in some cases, entire cakes. So this is what the book, Naturally Thin: Unleash Your SkinnyGirl and Free Yourself From a Lifetime of Dieting was desperately trying to instill in me! The author, Bethenny Frankel, preaches that obsessing over dieting mistakes and feeling guilty afterward is at the root of many women’s weight problems.

People are naturally thin because they are conscious of what they eat, their portion sizes, and their activity levels. When they eat a piece of cake, they don’t dwell on it for 24 hours, because they made a conscious–and composed decision to eat the cake. And after they’ve eaten the cake, they proceed with their healthy lives by exercising and eating just as they were before the cake. Ever notice how the thin girls at a Birthday party always ask for a small piece of cake rather than a normal one? That’s because they know they don’t need to have a big piece of cake to enjoy the taste.

In realizing this, I decided to taste the Birthday cake at my boyfriend’s Birthday party this June. I asked for the “teensiest tiny little piece,” which was actually more than I needed. It ended up being about 3 bites. Yes, of course the cake was good, but it wasn’t the best damn cake in the world. It was somehow very clear at that moment that it was not the last piece of cake I was ever going to have in my life, so I just tasted it, calmly. And it tasted good, but not so good that it was worth obsessing over for as long as I did.

I had built up the experience of having the fluffy and yet moist bite of cream cheese-covered cake in my mouth so much, that when it came to actually eating it, I was (dare I say it) disappointed. And this may be the most pathetic part of it all: my food fantasies surpass the food reality.

As it turns out, there is no need for desperation.  Allowing yourself small tastes can be a good thing when you realize that deprivation can lead to relentless cravings later on, causing you to spin into a psychotic and irrevocable binge that will ultimately lead to your demise. I think we can all recall this occurring at one time or another.

It only makes things worse when you drive yourself up the wall wondering what the hell the cake tastes like. Although cake is definitely against the rules, I will allow a bite or two if it will prevent me from flying off the handle. So once in a while you should allow yourself a taste. It’s probable that in doing so,  you will only solidify how NOT worth the calories it is.

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Weightloss

Goodbye muffins and cheesecake

Photo by Ryan Mowery


My reason for starting a brand new June Plan and is that I need to officially shake hands with myself on my pursuit of my best body. The June Plan  is meant to reincarnate the system that I carried out three years ago when I weighed in at 238 disgusting pounds: no more junk food, increased exercise.

However since I am now roughly 60 to 70 pounds lighter, my level of intensity will be much higher. Obviously when I was at rock bottom the pounds flew off due to my drastic lifestyle change. I am now merely a relatively fit and healthy human being who wants to achieve a smokin body.

Over the past three years I have been an endorphine junkie, if you will. Steadily working out an average of  five times a week, I try to eat healthy foods and prevent myself from binge eating. However, over the past year I have grown tired of being so strict on  myself. Perhaps the initial load of weightloss took all the determination out of me for a while. But now I’m ready to take my goals a step further since summer is right around the corner.

My goal is to lose 20 pounds, but what I really care about is the shape and tone of my body. I’ve noticed a significant difference in my body’s appearance since I’ve neglected strength training and been more focused on cardio.

I’m excited to be committed to my new plan and my new blog. My greatest hope is that some of you will follow along with me on this path throughout June, July, and August…however long it takes to get there! Feel free to leave me comments on your successes, difficulties, ideas, or if you’d just like to rant. I’ll be giving some of what I hope are good suggestions, recipes, and insight based on my experience.

June Plan

Focus:
Fewer carbs
Strength and Cardio
Drink more water
Increased general activity

Workout Rules:

2 miles (walk or run) six days a week at the very least
2-3 strength workouts a week
3 cardio workouts a week
1 day of rest OK
4 Abs workouts a week

Food Rules:

NO cookies
NO pizza
NO thin crust pizza
NO ice cream
NO candy
NO muffins
NO chips
NO cake
NO Birthday cake
NO piña coladas
NO white chocolate mochas
NO alfredo (only veggie homemade is ok)
NO milkshakes
NO coffee cake
Nonfat frozen yogurt OK
Skinny Cows OK

  • 5 Glasses of water a day (minimum)
  • BLOG 2 Times a Week on Progress, Difficulties, Thoughts, Ideas, etc.

First Week Example:

Tuesday: Go home for grilled cheese and apple at 3pm. Go to gym at 6 (strength).
Wednesday: Cycling
Thursday: Walk the track or go to gym after work
Friday: Workout at gym at 3pm (strength)
Saturday: Cardio
Sunday: Strength or rest.

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