Tag Archives: goals

Make A Lifestyle Change This Year

Did you put “eat healthy” or “lose weight” on your list of New Year’s resolutions….again?

Don’t worry, we’ve all been there! Desperately hoping this is the year to lose weight, be more active, join the gym,  and start eating healthy….

Guess what! There’s good news! You can succeed! And you WILL succeed! You just have to change your mindset a little bit.

You need to make a lasting lifelong change! You need to make eating healthy a way of life. You need to make it a lifestyle rather than a diet. I’m sure you’ve heard those words over and over and that’s because its true!

Trust me, I’ve been there! I once lost 14 lbs in two weeks, by following the South Beach Diet….as soon I stopped the diet, I gained the weight back just as quickly as I’d lost it. This is why you will hear over and over and over again- that diets just don’t work. You have to make a change that you can stick with for life. Sure, you will have a few indulgences  here and there but in order to keep the weight off forever, you have to really make a change in the way you eat. Plain and simple.

Ready for more good news??

Diet-to-Go is here to help! This month they are giving away 1,000 meals! (Plus a bunch of other cool prizes!)

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The details:

• 5 lucky winners will receive one month of free meals!
• 20 winners will receive a free week of meals!
• 25 winners will receive a $50 Diet-to-Go gift card!

Click here to see the official sweepstakes rules and to ENTER!.

Then join me and my friends from Diet-to-Go  on January 7th at 9 pm EST (or 6 pm for us Pacific Standard folks.) for an awesome Twitter part! We will be discussing the common sense ways to reach your goals. Find out how to make a lifelong change and make this year the anti-resolution year!

The details:

  • When – Tuesday, January 7, 2014 at 9 p.m. EST
  • Where – Twitter: Use hashtag #diettogo to enter
  • Follow @diettogo and @CaitlinHendee so you don’t miss any tweets.

We’ll also be providing a special discount code for Twitter only at the end of the party – $50 off your first order!

For every tweet, you’ll be entered to win one of four great prizes:

  • One tweeter will win choice of a: Fitbit Force Wristband or Fitbit Scale
  • Three tweeters will win: One week of free Diet-to-Go meals

Check this link for official details about the Twitter party!
(I’m really hoping to win a Fitbit this time around!)

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Home Gym Necessities On A Budget

I don’t know how it happened so fast, but 2014 is right around the corner and people are starting to think about their New Year’s Resolutions!

At the top of the list is ALWAYS something like lose weight, get in shape, or workout more, right? I’ve been there year after year trying to lose the weight that was holding me back. (But more on that later…)

I’ve always been more successful at home rather than having to go to the gym. I have no idea why! Maybe its a comfort level thing. I’m not afraid to look crazy or workout my ass off in my living room.

Today I’m going to share with you the essentials for having your own home gym while on a budget! I promise that you don’t have to spend a lot of money to be successful at home. You also don’t have to a ton of equipment. Or a lot of space, I do workout in my living room.

Here are the essentials:

1- A variety of hand weights/dumbbells. Its best to buy them one set at time getting heavier as you start to need them. Typically at Walmart or Target you will pay a little over a dollar a pound but check places like TJ Maxx or Ross, even second hand stores – you can find a them a little bit cheaper. Price Range: $5 and up (depends on weight)

2- Yoga Mat! This is a serious must have even if you don’t do yoga! It will add some extra cushion when you are stretching, or doing ab work or push up. If you have hardwood floors like me, it also helps to keep some of the dirt away because no matter how much I sweep there is still dirt everywhere!

I also buy these at Ross or TJ Maxx! They usually have cute patterns and great prices but I’ve also purchased them from Walmart for about $10, I can’t understand paying more than 15 bucks for one of these. Price Range: $7 and up.

3- Some sort of timer. Essential for doing HITT or tabata style workouts. Personally, I just use a free app on my iPhone called RoundTimer. But you can find an actual timer basically anywhere, this one from Gymboss is very popular because you can clip it on your clothes so it easy to access. Price Range: Free and up. Approximately $20 for a Gymboss timer.

4- Workout DVDs. I’ve found the best way to get a full body workout consistently is by using at-home DVDs. There a MILLIONS of them out there…seriously, millions. Right now my Walmart has an entire section dedicated to workout DVDs that are only $9 each! I think the best way to stay focused and have fun is to have a variety of workouts at your fingertips. I’ve also bought them at yard sales or used from my bookstore. There also some available for free on YouTube.

Some of my personal favorites include ones from Bob HarperJillian Michaels, and The 15-Minute Solution series.

You could also purchase one of those at home programs like Insanity (which I tried) or P90x, if that is something that interest you. Some of them like Insanity don’t require any equipment, although I would recommend a yoga mat to cushion under your hands. Price Range: Free and up

That’s all it really takes, of course you could invest in some more expensive things, but its not necessary. Although my current wish list includes a nice sturdy treadmill.

I’m actually getting a little bit excited to starting getting back into shape after the baby comes!

IMG_3730.jpgGood Luck!

Any body else do at home workouts?

What are some of your favorite non-essential pieces of equipment?
Mine include my punching bag (gift from my hubs last Christmas) and my one and only  kettle bell! I need to use them more often!

 

Picking A Workout Plan

YES! Another week is nearly over! I’m pumped for the weekend, its my mother-in-laws birthday so I will watching people golf. Then Sunday we are going hiking again, yippee!

So let’s talk about picking a workout plan…

Finding a workout plan can be quite daunting. A quick Google search will bring up hundreds of results…all claiming to be the best. They are all different! Its seriously overwhelming.

The key to picking a workout plan is picking one you enjoy that will get you the results you want. That’s right the number one key to picking the perfect workout plan is to find you enjoy. The fact is that you if HATE the plan you most likely won’t stick to it.

When looking for a workout plan you want to keep in mind 4 areas for improvement: cardiorespiratory endurance, muscle strength, muscle endurance, and flexibility. Basically, you want your lungs to be strong and you want strong muscles that can work for a long time that are stretchy! (Please keep in mind I am no expert, if you would like an expert’s advice… see a doctor or trainer!)

Personally, I’ve always struggled to hit all four areas. I tend to be higher on the cardio side than anything. It comes with being a runner, but lately I’ve been trying to focus on the weight lifting. Still lacking in flexibility…so I need to step it up there.

There are plenty of place to find good quality workout plans, your local library or bookstore will have a good selection. Health and fitness magazines from the grocery store plus there tons of them online. You can also use a set of DVDs like the Insanity program or Jillian Michael’s Body Revolution. Or you could have one personally tailored for you by a personal trainer.

One of my newest favorite websites for finding workout plans is www.BodyBuilding.com. This place is amazing! There is so many plans to choose from and they have a ton of information. Every workout plan is accompanied by video clips for each move, nutrition plans, and even supplement (vitamins, protein and things of that nature) information if that’s something interests you. They also offer a little quiz based on your personal information to help narrow things down.

I recently decided to step up my weight program to try and build some guns muscles. The first program I picked was not the best one for me. It had a lot of moves that require a lot of different machines and truth be told it was a pain! One, I don’t have a workout partner so I felt unsure about doing things that require a spotter and secondly, my gym is very busy. I was spending a lot of time waiting for machines. Not cool. My first thought was to just substitute things so that it was more accessible for me.

However, while I was researching I found a new plan! Its perfect! It doesn’t have junk that hate…like burpees or box jumps. Its well rounded -3 days of weight training, 2 days of full cardio, and 2 days of rest/yoga. It also includes extra cardio on two of the weight days which I really like because it gives me the extra calorie burn. Here’s a link to the plan.

I’m really happy with my new plan. It uses all the different cardio machines (bikes, treadmills, elliptical, Stairmaster) so its not the same thing everyday. Today I used the spin bike for 40 minutes and it was killer! I was soaked…if the plan hadn’t specific to use the bike I would have just run like I always do. This plan uses a few machines but it also uses dumbbells which are easy to access and I can even do it at home if I can’t get to the gym.

The last tip I have for you is- don’t be afraid to try something else. If you are currently spending hours on the elliptical but not happy with it try Zumba or Spinning. Keep trying until you find something you really like. You have to try new things until you find the one that works for you. Feeling stuck into a workout plan is the worst! I always have to keep my workouts fresh.

And that’s all I have tonight! See ya later!

 

May Goals

It’s a fresh month! I love the start of a new month because it feels like a new start.

I really need a fresh start right now. I really need to focus and buckle down on my weight loss goals and get to my goal weight! I’ve been in the same weight range for months. Since February to be exact, its good news that I’m not gaining weight. I’ve fluctuated a little bit within about 5 lbs either direction of 182 lbs. However, I would like to get down to a healthy weight according to the BMI scale which is around 160 lbs for woman of 5 feet 7 inches.

I know I can do this, I’ve already lost 50 lbs, I know I can lose 20 more. If you follow me on MyFitnessPal, you know that a few days ago, I said the time to lose this weight is NOW. Fortunately, Ashley at Coffee Cake and Cardio posted a 7 Week Weight Loss Challenge so I jumped on board for a little extra social aspect to this game.

The best way for me to stay on track is to set a few goals this month and keep myself accountable.

May Goals:
-Keep food in check on the weekends, the weekends are not an excuse to overeat.
-Get in 5 minimum workouts each week.
-Blog daily. (Also a part of my plan to make the most of each day!)
-No soda. I recently started drink soda again on occasion…NO More.
-Enjoy the outdoors more! Hiking last weekend was a blast! I want to do something like it every weekend.

So that the plan! Lots of plan lately, but that what helps me to succeed! Now its time to fold my one load of laundry and read a little bit.

Successful January!

January 2013 rocked! I totally kicked butt this month! I had zero days where I went totally crazy and ate and ate and ate! ZERO! That’s huge. Like monumentally.

This morning I weight 183.2 pounds, with a loss of 7.4 for the whole month.

Wow!

That’s a good month for me. Like it took me 12 months to lose 30 pounds last year… So as you can see I really kicked butt. In total inches I lost about 7 inches. Mostly from my belly, hips, and chest! I lost an inch in my hips, which is so exciting because I’ve been wearing a belt with a few pairs of my size 8 jeans, maybe, just maybe, I will fit in to a 6 soon. That will be a great day!

As for February 2013… I’m ready to kill it!

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The How and Why…
– I mentioned the 28 Day Blog Challenge yesterday, everyday this month I will be making some changes to the blog to help improve it!

– I’m getting closer and closer to my goal weight. Officially on the BMI chart my ideal weight is 160 which still feels so far away, so I’m working towards 5 pound chunks. At each five pound increment, I’d like to access where my I’m at how I feel, if I want to lose more and then finally settle on a happy weight for me and my body. Another 5 lbs in February is perfect to help me reach these goals, of course no complaints if I lose more!

-I’d like to get to the point where I do some yoga, even just a short flow on most days of the week, so I need to start building be habit slowly. I set reminders in my phone for every Monday and Wednesday to do some yoga. This will help me start the habit!

-I don’t think I will have any problem sticking with the insanity schedule, but it important enough to me that I want to include it on the list!

-Somedays I drink 100 oz of water, other days I only get about 30 oz. I think tracking will help me stay consistent and get more water on average!

That’s it! What are your February goals? Anything exciting planned this month?

Fears & Expectations

Along with starting a new program comes some fears and expectations. It’s sort of expected right? I want to get these things laid out, along with some goals I have over the next two months.

Fears.
What if this doesn’t work for me? A lot of the people who have these huge results after doing Insanity don’t have any exercise background, they have been sitting on the couch for week, months or even years. Of course, when you start a new exercise program you will have huge results. But I’ve been working out for months, doing really tough workouts. I’ve been consistently workout over for over a year now, but I really stepped up my game the last several months. What if it’s not enough? These workouts are just as hard as I’ve been doing, but with no weights. Adding weighting lifting has made a huge difference in my body. I really credit my transformation to the addition of weight lifting.

I don’t want to do this forever. I read on a few websites that you have to keep doing these crazy hard intense workouts after the 60 days. I have no intention of doing that. I need to start training for Bloomsday in a few weeks, and after that I want to run a half marathon. I guess its really something to worry about this after the program is over.

Expectations & Goals
I’ve got to admit, I was scared to start. I thought I’d fall over dead, but now I know I can do it. But I don’t want to set my sights too high. I’m hoping to loose 10 pounds in the next 60 days, just over a pound a week. I’d also like to lose belly fat, and tone my arms. Those are for sure my two trouble areas. I took a pre-insanity picture.

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Can I take a minute to admire my hard work? My belly is so much flatter than it was months ago. My legs look tiny. I’ve always had muscley legs but now they are getting toned. Thank you split lunges! I’m so proud of how far I’ve come! Oh and excuse the terribly lighting, we have no overhead lights so we have to use cheap lamps.

So I’m hoping to tone my arm muscles and to have a flatter belly.

It feels nice to get my fears and goals out there. I was feeling terribly anxious and as always writing it out feels much better!

 

Truth In Numbers

Another week of barely no scale movement. At the start of the year I decided to forgo the weekly weigh in post, and just update my weight on the blog monthly. It doesn’t really mean anything, except that I’ve only mentioned my weight in passing, like when I mention I seemed to have gained three pounds for no reason. I’m happy to report that those three pounds are gone and I’m staying steady at the same weight now for two weeks. Well actually I lost half a pound.

I’ve been diligent with tracking my food I’m trying to ensure I get enough vitamins which come from veggies, I’m eating all the right foods, fruits and salads, whole grains, lean meats, and plenty of dairy. I’ve been craving milk lately. Today I went back to check my calories from 3 weeks ago and compare to these last two weeks. So basically I just averaged my daily calories over each week. The last two weeks I’ve averaged 1700 calories a day, the week prior only 1520. uh. Shoot! Well, that’s probably why I haven’t lost any weight. It’s hard to see these kinds of trends when you just look at the day-to-day.

No worries though! I have a plan of attack. But I’m going to go into more detail about it tomorrow, I need a little more time to get things together.

Overall, this was a great week. I’m really happy with my workouts, this is what my week looked like:

Monday: Rest
Tuesday: Level 1 of the 30 Day Shred, Bob’s 10-minute bonus abs, and Bob’s Bonus total body blast. Then after work Bob’s Total Body Transformation DVD
Wednesday: Bob’s Ultimate Cardio DVD
Thursday: Insanity Fit Test and 30 Day Shred Level 1
Friday: Rest
Saturday: Insanity Plyometrics Cardio Circuit
Sunday: Cardio Power and Resistance plus 25 minute Yoga “General Flow”

Grand Totals: 339 Minutes

Pretty good week! I’m definitely seeing changes in my body. I’m so excited about that! I feel so much better than I did a few days ago when I was agonizing over three unexplained pounds. It’s all about attitude. This picture says it perfectly!

Source: the-nicest-pictures.blogspot.com.es via Erin on Pinterest

Here’s to a great week with a great loss!