Monday’s Motivation : Hitting the arms

Oh I might have mentioned this , I hate my arms. That’s so unfair , but I really kind of do. My arms are my weak point. My mother is one of these women with thin arms , even when she was well into a size 20 she had thin arms. Me, well ,  no so much. My arms tend to gather fat. 

So  ofcourse I am always hitting the weights to really get into that anabolic work and get that lactic acid burning that arm fat … yeah … right! I should and damn it I love it when I do but this is again me being honest and expressing that my arms are so often ignored when I workout. Since I know that I am not the only woman that can not seem to get to the summer season and look at all the strapless dresses and think “DAMN!”  I wanted to pass on some of my anti-lunch lady arms workouts via YouTube 

Arms 

Madonna – This Mama is well into her 50’s. 

Michelle Obama – political associates for or against you have to admit this woman does not have Mommy arms! 

Bat Wing Bye Bye –  A great no weight/light weight option. 

 

 

 

My New Great Love ; Tabata

There are days when 20 minutes of working out really feel like I can’t do it. I think it’s the warm up that sometime just knock me out, I mean I am already 80% not wanting to do it and you start me off with the least interesting kind of work. Yeah , no  sometime I get to ” Jog in place” and think , Fuck this, I’m just not motivated today. This is me being honest. Sometime 20 minutes is too much. 

Enter Tabata , The high intensity workouts ,each workout last four minutes and 20 seconds (with 10 seconds of rest in between each set). Yes, my fellow motivation impaired , a full workout in 4 minutes. Yeah , I can workout 4 minutes a day and be fit forever. NO. NO.. but I can get a full body workout in 4 lovely minutes.You can do it several times of day, or just use it to springboard your morning.If you are like me, that can help motivate you to keep going. Some research say adding the Tabata to your day can change your anaerobic/aerobic fitness

 You have to truly push yourself in those 4 minutes. You have to go all out for 20 seconds. ALL OUT, don’t sacrifice form but give yourself the full boom! For 20 seconds, push yourself as hard as you can . Then rest for 10 seconds until you complete eight sets.Lovely thing #2 , you choose the exercise.Love squats, do squats. The most important things are giving it your all and form. Not sure what to do here are some I like, Bex and Brad , just to give you an idea. 

This helps me when I just can NOT get the motivation going to push play on a 45 minute workout. Another bonus , if you do this first thing in the morning it is simple and easy , all done and buttoned up and tends to help you start off the day with the right idea. The better you start your day the better you tend to end it. Working out , for those of us that movement is not a first language, needs to become a habit and I think Tabatha is habit-forming. 

Fresh Start ;clean eating

Good nutrition is important we all know that . We also all know where the closest McDonald’s, Burger King, Wendy’s and in my neck of the woods, Jack in the Box.
It is a challenge in today’s society to find or maintain clean eating. Probably one of my most difficult challenges not succumbing to impulsive, especially when it comes to eating. I am the type of person that definitely needs a plan, in order to get or maintain success. Because I am the type of person who will, in a pinch, eat garbage. Not literal garbage, well its never come to that, but nutritional garbage. Your standard Fast Food fare,  so I will attempt to make the smartest choice as possible in a fast food environment, there’s still that temptation. Continue reading

To Gym or Not to Gym That is the question

In my ever present quest to battle the bulge I am deciding if I should get rid of my gym membership. It has not served me well. I really do not have time to go to the gym as often as I would like and as often as would make the expense of it worth my time . Easy aswer right , no to the gym…. Well.. wait .

I do love working out with weights and machines. I love it when I can get there . I really enjoy the action of gyms. I like my gym (24hr Fitness) for the ability to go anytime and all the locations here in Houston. So… what to do?

I have thought about getting a total gym , especially ever since Christie Brinkley turned 60 and looks like she is 30 , it has been on my mind! Would the home gym work?  What would make the one time expenditure of 3-400 dollars better than the 30 dollars a month for my membership?

So I want to know , to Gym or not to Gym . Would cancelling it be an admission of defeat?

Big Duh #1-Cut Calories to Lose Weight

When I lost weight , The number one question that I got was ” what’s the secret?” and I would watch my friends and family members with their little hungry eyes waiting fro me to do a Dr. Oz and give them the miracle cure. honestly, I wish I had one. I wish there was some easy formula that I could call upon to drop weight. I wish that I could say ” I really need to lose this last 20 lbs I better start eating ___” . I can say that protein helps. I can say that stopping snacking just to do it will help. I can say that eating 3 meals a day , no more , made me drop fast.

Cut 100 Calories a Day — Lose 10 Pounds a Year

The last thing you want to do right about now is go on a diet. (Okay, it’s pretty much the last thing you want to do ever.) Luckily you can zap the bulge without resorting to rabbit food. The trick: Eat just a little less. Scientists at Harvard and Louisiana State University in Baton Rouge found that people who lowered their c

Flourless chocolate cake with vanilla ice cream

Flourless chocolate cake with vanilla ice cream (Photo credit: Wikipedia)

alorie intake lost an average of 13 pounds in six months no matter what kind of diet they were on. \”This is the best weight-loss news in a long time,” says Frank Sacks, MD, nutrition professor at Harvard School of Public Health and lead author of the study.”If you don’t like what you’re eating, you’re not going to stick with it. These findings give you flexibility to trim a bit here and there and still enjoy your favorites.”

In fact, by nixing just 100 calories a day, you’ll lose more than 10 pounds a year. Up your cuts to 250 and you’re down 26 pounds. Want to lose faster? Ditch 500 calories daily and you’ll drop those pounds in half the time. We found 50 so-easy ways for you to trim a little but save a lot.

Cut 100 Calories at Breakfast

Use skim milk in place of flavored Coffee-mate in your two morning mugs.

Eat a bowl of high-fiber cereal and you’ll consume fewer calories all day.

Order bacon, not sausage, with your eggs.

Choose a yeast doughnut instead of a denser cake one.

Cut 100 Calories at Lunch

Use 1 tablespoon of mayo and 1 tablespoon of low-fat cottage cheese to make tuna salad.

Put barbecue sauce, not honey mustard, on your chicken sandwich at Wendy’s.

Top your burger with onions, lettuce, and tomato and skip the cheese.

Ask for the 12-ounce child-size soda instead of the 21-ounce medium at the drive-through.

Slim down your sandwich by using Arnold Select 100% Whole Wheat Sandwich Thins instead of whole wheat bread.

Toss your salad with 1 tablespoon of dressing until every lettuce leaf is coated. You’ll get away with using half the usual serving size. Try this trick at dinner too.

Skip the crackers and shredded cheese on your chili.

Cut 100 Calories at Dinner

Trade butter for a flavorful spread made with garlic, fresh rosemary, and light, trans fat-free margarine.

Making meatballs? Mix half the amount of ground beef the recipe calls for with half as much cooked brown rice.

Instead of two slices of medium pepperoni pan pizza, choose thin-crust.

When munching on chicken wings, don’t toss the bones midway through. Seeing the evidence of your feast may help you eat less, studies show.

Cut 100 Calories from a Snack

Trade 1/2 cup of premium vanilla ice cream for 1/2 cup of Breyers Chocolate Chip Cookie Dough ice cream.

Ordering a cone? Make it the sugar, not the waffle, kind.

Munch on Pirate’s Booty. In a study, switching to an air-puffed cheesy snack twice a day saved about 70 calories a pop.

Grab a Dannon Light & Fit yogurt, not a low-fat fruit blend.

Replace half the butter in cake, muffin, and brownie recipes with an equal amount of applesauce or mashed bananas. You’ll save about 100 calories for every tablespoon you swap.

Indulge in a slice of angel food cake drizzled with chocolate syrup rather than three cookies.

via Cut Calories to Lose Weight — 41 Calorie-Cutting Tricks.

Health

Health (Photo credit: Tax Credits)

Are you sabatoging your weightloss?

Beachbody

Beachbody (Photo credit: Wikipedia)

If you just started an exercise plan or are getting your butt in gear by working out more consistently, you may need to change how you fuel your body to get the most out of it. Common nutrition mistakes such as drinking your calories or eating too much post workout may be the reason why you can’t lose weight (or inches) even though you’re giving it your all. Although getting fit isn’t just about the scale, it’s still an important factor, so we’ll break down 5 common problems—and how to fix them—to get you back on the path to results

Woman eating an Apple

Problem 1: You have no idea how many calories you’re really eating

It’s common to think more exercise = more calories. But if you’re trying to lose weight, you may be adding on as many calories as you’re burning—or more. “Think about the food that you’re eating to fuel your workouts and ask yourself how it fits into your total calorie allotment for the day,” advises Felicia Stoler, MS, RD, a nutritionist and exercise physiologist. Just because you hit the cardio hard today doesn’t automatically mean you can supersize dinner. “Most people have no idea how much they’re really eating.” To get honest with yourself about your calorie needs, write down everything you eat for a day (yes, even that handful of nuts you’re holding right now) or use a site like MyFitnessPal®. You’ll probably be surprised by your final number.

Problem 2: You’re hydrating with a sports drink

Man Drinking Sports Drink If you’re doing a hard, prolonged workout, then hydrating with a sports drink can be a good thing, but for your standard, at-home program, you’re usually better off with water. Sports drinks contain about 50 calories per 8 oz., and 14 grams of sugar (about 3.5 teaspoons). Your body will probably burn though that in an hour-long workout, but then you won’t be mobilizing fat stores as much. As for the electrolytes, yes, an hour-long program depletes them, but it’s nothing a good recovery drink can’t fix.

Problem 3: You’re addicted to that preworkout snack

As long as they’re getting enough balanced calories in their diet, the average person should have all the glycogen stores they need to get through an hour-long workout, even first thing in the morning. Eating something beforehand might give your performance a little boost, but if you skip it you’re better off—teaching your body how to mobilize fat stores for energy (just like in Problem 2). The exception to this is if you “bonk” or run out of glycogen and blood sugar partway through your workout. When this happens, you don’t just feel a little pooped; you feel as though you’ve just run into a brick wall. If this happens, 50–100 calories of simple carbs, 10 minutes before you start, should fix it. Half a banana would be ideal. If you’re looking for a boost with minimal calories, Beachbody‘s E&E Energy and Endurance® Formula or a strong cup of coffee are two great ergogenic aids.

Via Team Beachbody

 

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