Monday, December 7, 2009
Taking the "good" food for granted.
It's funny how the foods that we eat everyday influence the way we feel and operate. I have always known that the healthier we eat, the better we will feel. Until recently,each day my diet consisted of Pepsi, greasy foods, fast food, and sugar, a lot of sugar. Last week I began getting a severe pain in my right side. I went to the doctor and was referred to a surgeon. The surgeon thought that it could be my gallbladder, but I am still going through tests to figure out what it is. He told me to change my diet and cut out caffeine, greasy food, and carbs. It is a very hard thing to do, since I depended on caffeine on a daily basis. My meals use to consist of a lot of fatty, unhealthy items that left me feeling gross, but now my meals have to consist of water, apples, and vegetables. It is a major change, but I am slowly getting use to it. The lesson I have learned from this all is to take care of your body and your health should stay good. I don't know the results of all my medical tests yet, but it has helped me realize that I am what I eat. I will keep you posted. Until next time...-Elizabeth
Sunday, December 6, 2009
Working those ABS! by: Amanda
Hi everyone. I'm sure many of you out there have tried endlessly to get your abs into shape to no avail. But fear not...it's not that you're not trying hard enough, it's just that you're neglecting to remember the FERST rule!
In order to get great looking abs, simple crunches aren't enough: You have to take into account other parts of your body as well. As an aerobics instructor, we're taught to teach different parts of the FERST rule during ab training exercises. The following depicts each step of the rule, which should be done to properly train your abs. So, if you've been struggling, consider the following!
Examples
Flexion Exercises:
1. The simple ab crunch
2.The double leg raise (raising both legs up straight while keeping your back on the floor).
Extention Exercises (involves the lower back):
1. "Superman" (lying on your stomach while raising the arms and legs in an alternating style)
2. "Good Mornings" (bending down as far as you can with your back straight)
Rotation:
1. The Russian Twist (using a partner and passing a medicine ball at your sides while your backs are touching)
2. Shoulder-to-knee side crunches
3. The dreaded "BICYCLE"! (keeping your abs in and back on the ground while pumping out your legs in an alternating motion)
Stabalization:
1. Sitting against the wall with your back pressed firmly against the wall and your knees in a squatting position. You'll need to hold the position for awhile
Transfer of Force
1. While kneeling, throw a medicine ball into the air, catch, and repeat.
Try following these exercices, one by one, for each of your workouts. If you don't have a medicine ball, you can use weights or something heavy that will require you to work a bit harder.
Good luck!!!
~Amanda
Hi everyone. I'm sure many of you out there have tried endlessly to get your abs into shape to no avail. But fear not...it's not that you're not trying hard enough, it's just that you're neglecting to remember the FERST rule!
In order to get great looking abs, simple crunches aren't enough: You have to take into account other parts of your body as well. As an aerobics instructor, we're taught to teach different parts of the FERST rule during ab training exercises. The following depicts each step of the rule, which should be done to properly train your abs. So, if you've been struggling, consider the following!
Examples
Flexion Exercises:
1. The simple ab crunch
2.The double leg raise (raising both legs up straight while keeping your back on the floor).
Extention Exercises (involves the lower back):
1. "Superman" (lying on your stomach while raising the arms and legs in an alternating style)
2. "Good Mornings" (bending down as far as you can with your back straight)
Rotation:
1. The Russian Twist (using a partner and passing a medicine ball at your sides while your backs are touching)
2. Shoulder-to-knee side crunches
3. The dreaded "BICYCLE"! (keeping your abs in and back on the ground while pumping out your legs in an alternating motion)
Stabalization:
1. Sitting against the wall with your back pressed firmly against the wall and your knees in a squatting position. You'll need to hold the position for awhile
Transfer of Force
1. While kneeling, throw a medicine ball into the air, catch, and repeat.
Try following these exercices, one by one, for each of your workouts. If you don't have a medicine ball, you can use weights or something heavy that will require you to work a bit harder.
Good luck!!!
~Amanda
Saturday, December 5, 2009
Working on the Inside
Hello everyone...
I hope everyone survived their Thanksgiving holiday. I had a wonderful food and family filled day, and I managed not to put on any weight from the stuffing and pie! All in moderation, I guess.
And I hope my fellow livinghealthy5 ladies are surviving the last few weeks of a very hectic semester. We can do it, girls! [let's be honest: do we have a choice??]
My 4th and probably final post is a look at the tougher side of weight loss-the emotional effects. Losing the weight is difficult, but it's only half the battle. Working on loving yourself takes time too, and in most cases can be even harder.
Before my weight loss, I had been the heavy girl my entire life. I was never teased or tormented (fortunately), but I was consumed by the fact that I didn't look as pretty as the girls on t.v., or my friends even. I wanted desperately to fit in to the cool clothes everyone was wearing at the time (you know, the Abercrombie's and Hollister's of the world that say they carry an x-large but would never fit over my hips or boobs). I wanted to be the same size as my friends, so I was always comparing myself to them. I also have a mom who is incredibly fit and thin and has been her whole life. While she never put me down because of my weight, she was always giving me tips and advice on how to get healthy. She knew I was unhappy and that losing weight meant happiness. Her suggestions made me think she was more unhappy about my weight than I was. (I know now that everything she ever tried to do for me was out of love. After all, my mom is the BEST.)
So I've lost the weight. I now fit into the same sizes as my smaller friends. I'm happy to say that, according to standards, I no longer fit into the obese and over-weight categories for my height. I'm incredibly proud of my accomplishments, however...
Most days, I still feel like the fattest girl in the room. There isn't a day that goes by that I don't think about my weight or losing more weight before my wedding. Instead of comparing myself to the skinny girls and wishing I could be more like them, I'm comparing myself to the skinny girls and wishing I could be skinnier than them. After a life-long battle with self-esteem and body issues, I'm finding it difficult to let that go with the weight.
Weight loss is a simple idea--it's all about calories in vs. calories out. It takes strong will and determination, but it is possible for everyone by following simple rules. The emotional and psychological work is the difficult skill--a technique I have yet to master. I'm sure that once I hit my weight-loss goal (another 15 and final pounds) it will be easier. I need to find satisfaction in my progress and realize that the only person that can make me happy is me.
Thanks for listening all!!
*sara
I hope everyone survived their Thanksgiving holiday. I had a wonderful food and family filled day, and I managed not to put on any weight from the stuffing and pie! All in moderation, I guess.
And I hope my fellow livinghealthy5 ladies are surviving the last few weeks of a very hectic semester. We can do it, girls! [let's be honest: do we have a choice??]
My 4th and probably final post is a look at the tougher side of weight loss-the emotional effects. Losing the weight is difficult, but it's only half the battle. Working on loving yourself takes time too, and in most cases can be even harder.
Before my weight loss, I had been the heavy girl my entire life. I was never teased or tormented (fortunately), but I was consumed by the fact that I didn't look as pretty as the girls on t.v., or my friends even. I wanted desperately to fit in to the cool clothes everyone was wearing at the time (you know, the Abercrombie's and Hollister's of the world that say they carry an x-large but would never fit over my hips or boobs). I wanted to be the same size as my friends, so I was always comparing myself to them. I also have a mom who is incredibly fit and thin and has been her whole life. While she never put me down because of my weight, she was always giving me tips and advice on how to get healthy. She knew I was unhappy and that losing weight meant happiness. Her suggestions made me think she was more unhappy about my weight than I was. (I know now that everything she ever tried to do for me was out of love. After all, my mom is the BEST.)
So I've lost the weight. I now fit into the same sizes as my smaller friends. I'm happy to say that, according to standards, I no longer fit into the obese and over-weight categories for my height. I'm incredibly proud of my accomplishments, however...
Most days, I still feel like the fattest girl in the room. There isn't a day that goes by that I don't think about my weight or losing more weight before my wedding. Instead of comparing myself to the skinny girls and wishing I could be more like them, I'm comparing myself to the skinny girls and wishing I could be skinnier than them. After a life-long battle with self-esteem and body issues, I'm finding it difficult to let that go with the weight.
Weight loss is a simple idea--it's all about calories in vs. calories out. It takes strong will and determination, but it is possible for everyone by following simple rules. The emotional and psychological work is the difficult skill--a technique I have yet to master. I'm sure that once I hit my weight-loss goal (another 15 and final pounds) it will be easier. I need to find satisfaction in my progress and realize that the only person that can make me happy is me.
Thanks for listening all!!
*sara
Tuesday, November 24, 2009
Hectic schedule? A few health tips...
Since school has started getting a little more hectic and final projects and one hundred page papers are due sooner than we know...working out has fallen to the bottom of my to-do list. I usually try and work out at least three times a week for a good hour or two each time. Lately , I have neglected working out all together and have had to improvise by eating healthier and drinking a lot more water.
I now have to spend more time to think about what I can eat that won't add on the pounds while I am not working out as much. I have started to get a lot more foods that are high in fiber when I go to the grocery store. High fiber cereals, breakfast bars and even high fiber lemonade packets to add to my water keep my metabolism up to speed. Another personal favorite is the Steamers bags of veggies...if you like vegetables they are so convenient!
Longer hours on campus during these last few weeks of school can also mean you have limited options for a snack or a decent meal. If I know that I am going to be on campus for a long time I try to pack a small portion of either cereal or another healthy snack along with a couple waters or crystal light energy drink(10 cals total and ZERO grams of sugar and it's delicious!). Most importantly, I leave the debit card AT HOME! When I bring it with I am tempted to buy cappuccinos, bagels..which are secretly terrible for you, snacks from the convenience store, etc. Healthy snacking throughout the day is great for your metabolism and lowers your appetite.
During these last few weeks of school, be prepared and make healthy decisions. Although you may not be able to squeeze in an hour of cardio, you will feel better knowing you picked the apple over the bag of chips from the vending machine today! Plan ahead, don't let school completely take over your ability to live healthy :-)
Have a great Thanksgiving everyone!
Jenna
I now have to spend more time to think about what I can eat that won't add on the pounds while I am not working out as much. I have started to get a lot more foods that are high in fiber when I go to the grocery store. High fiber cereals, breakfast bars and even high fiber lemonade packets to add to my water keep my metabolism up to speed. Another personal favorite is the Steamers bags of veggies...if you like vegetables they are so convenient!
Longer hours on campus during these last few weeks of school can also mean you have limited options for a snack or a decent meal. If I know that I am going to be on campus for a long time I try to pack a small portion of either cereal or another healthy snack along with a couple waters or crystal light energy drink(10 cals total and ZERO grams of sugar and it's delicious!). Most importantly, I leave the debit card AT HOME! When I bring it with I am tempted to buy cappuccinos, bagels..which are secretly terrible for you, snacks from the convenience store, etc. Healthy snacking throughout the day is great for your metabolism and lowers your appetite.
During these last few weeks of school, be prepared and make healthy decisions. Although you may not be able to squeeze in an hour of cardio, you will feel better knowing you picked the apple over the bag of chips from the vending machine today! Plan ahead, don't let school completely take over your ability to live healthy :-)
Have a great Thanksgiving everyone!
Jenna
Monday, November 23, 2009
Response for Sara
When I work out I like to do a mixture of cardio and weights.
I Always begin with at least 20-30 minutes on the treadmill or elliptical. I found that trying to maintain 45-60 minutes of cardio each time I would work out, and adding weights on top of it, made me look forward to working out less, so I shortened the cardio time but increased the intensity. You want to make sure you work up a sweat and get your blood pumping.
After a cool down I move on to weights. For arms I focus on three main muscle groups: Biceps, triceps and deltoids. I use free weights or machines depending on the kind of mood I am in I guess. Usually I work all three groups in one session. Since muscles need recovery time, I spend the next day toning my legs.
Sara, since you are interested in toning your arms, you may want to just work on a specific muscle group or two each day and just alternate between workouts. As far as what exercises to do….good lord there are so many. When I first started toning my arms I did your basic bicep curls, lateral raises for deltoids and triceps extensions. I do four sets of basically however many reps possible.
Since I started, I have added on different exercises to my routine to target the different muscles in each group as well as back muscles (I feel like they are neglected). But those three exercises were a good starting point for me and it didn’t take long for me to notice changes.
I know you said you have your diet set, but I usually drink a protein shake right after a workout.
Hope it helps,
Margot
I Always begin with at least 20-30 minutes on the treadmill or elliptical. I found that trying to maintain 45-60 minutes of cardio each time I would work out, and adding weights on top of it, made me look forward to working out less, so I shortened the cardio time but increased the intensity. You want to make sure you work up a sweat and get your blood pumping.
After a cool down I move on to weights. For arms I focus on three main muscle groups: Biceps, triceps and deltoids. I use free weights or machines depending on the kind of mood I am in I guess. Usually I work all three groups in one session. Since muscles need recovery time, I spend the next day toning my legs.
Sara, since you are interested in toning your arms, you may want to just work on a specific muscle group or two each day and just alternate between workouts. As far as what exercises to do….good lord there are so many. When I first started toning my arms I did your basic bicep curls, lateral raises for deltoids and triceps extensions. I do four sets of basically however many reps possible.
Since I started, I have added on different exercises to my routine to target the different muscles in each group as well as back muscles (I feel like they are neglected). But those three exercises were a good starting point for me and it didn’t take long for me to notice changes.
I know you said you have your diet set, but I usually drink a protein shake right after a workout.
Hope it helps,
Margot
wedding weight
Hey all!!
Because of school conflicts, Brian and I set our wedding date pretty far in advance (Sept. 9, 2011). And because we have so much time, we haven't planned anything besides booking our hall. This summer I plan on picking my dress, which is why I'm writing this post.
My plan is to (hopefully!) lose another 15 pounds by then. I know from experience that the last leg of weight loss is always the most difficult, so I need to get a head start. My goal is to go down 1 dress size before I go dress shopping. Now I know what foods to eat that will help the process, but I need help in the exercise department.
I loathe working out! My whole life I've been waiting for a switch to flip that will make me one of those crazy women that enjoy running and going to the gym, but it's never happened. I know that I could lose the 15 pounds faster if I incorporated exercise. What I really want are some tips or specific work outs that I could benefit most from. And who doesn't want toned arms for the big day?? I WANT TONED ARMS!!! =]
To my other livinghealthy5 ladies who love to work out---any advice?
Thanks, all!!!
*sara
Because of school conflicts, Brian and I set our wedding date pretty far in advance (Sept. 9, 2011). And because we have so much time, we haven't planned anything besides booking our hall. This summer I plan on picking my dress, which is why I'm writing this post.
My plan is to (hopefully!) lose another 15 pounds by then. I know from experience that the last leg of weight loss is always the most difficult, so I need to get a head start. My goal is to go down 1 dress size before I go dress shopping. Now I know what foods to eat that will help the process, but I need help in the exercise department.
I loathe working out! My whole life I've been waiting for a switch to flip that will make me one of those crazy women that enjoy running and going to the gym, but it's never happened. I know that I could lose the 15 pounds faster if I incorporated exercise. What I really want are some tips or specific work outs that I could benefit most from. And who doesn't want toned arms for the big day?? I WANT TONED ARMS!!! =]
To my other livinghealthy5 ladies who love to work out---any advice?
Thanks, all!!!
*sara
Thursday, November 19, 2009
My weight struggle
Hello! My name is Liz and I am the last member of the Healthy Living group. You may wonder why my post is so late compared to the others, their is a reason for this. The reason is that it is difficult for me to discuss my weight and the struggles that I have with it. I have been overweight my entire life. Growing up I never really realized what weight was and how the food choices I made would eventually impact the way I look. I remember as a child my dad would tell me to go to bed and set a good example for my younger sister, but once she was asleep he would allow me to sneak downstairs and watch television with him and eat chips and dip, while enjoying his company. It wasn't until I was in 5th grade that my body began "changing". I was getting taller and heavier, but I just felt it was a normal change. I felt this way until fellow classmates started poking fun of me for my weight and the way I looked. I didn't let this bother me too much.
I was entering middle school, and the kids that once teased me about being a "giant" had "changed" as well. In middle school I was happy with who i was. I was active in three sports and felt good about myself. In 8th grade I was 5'10" and 180 pounds, not too heavy, but not too skinny either. As I finished middle school, I had to transition to high school. I still stayed active throughout my four years of high school, but there were more changes to my daily routine. Those changes were that I had my license and I had a job. The reason i mention this is because when I had a craving, something like McDonalds, Taco Bell, Hardees, etc... I would drive to satisfy my craving. Even though I usually ate what I wanted, I stayed pretty "solid" at 5'10" and 180 pounds at a size 16...or so I thought I was staying "solid".
There were many experiences throughout my high school years that destroyed the image I had of myself. One in particular that really sticks with me and still is painful to think about dealt with basketball. As I was coming off the basketball court, a group of boys from Berlin, the visiting team, started "moo-ing" at me and calling me a cow. This was just the "tip of the iceberg" the taunting and teasing continued up until I graduated. Then I had a fresh start.
I was now in college, where no one knew me nor knew my past. I commuted everyday and because of this I really didn't have a chance to make many friends. I felt lonely, so I turned to food. Everytime I would have a break between classes I would drive to a fast food establishment and buy food. I had gained a lot of weight. It wasn't until the summer between my sophomore and junior year of college where I started working out and running about 5 miles three times a week. Along with running, I also made better food options and I felt great about it. I had lost thirty-five pounds in three months. It was a positive life transformation, but then winter came and I gained all the weight back. Not only did I gain the weight back, but I also gained additional weight as well.
To date I have gained over 100 pounds since high school and I really want to do something about this. I hope that with the help of my family and friends that I can loose the weight and feel great.
Until next time!
Love--Liz
I was entering middle school, and the kids that once teased me about being a "giant" had "changed" as well. In middle school I was happy with who i was. I was active in three sports and felt good about myself. In 8th grade I was 5'10" and 180 pounds, not too heavy, but not too skinny either. As I finished middle school, I had to transition to high school. I still stayed active throughout my four years of high school, but there were more changes to my daily routine. Those changes were that I had my license and I had a job. The reason i mention this is because when I had a craving, something like McDonalds, Taco Bell, Hardees, etc... I would drive to satisfy my craving. Even though I usually ate what I wanted, I stayed pretty "solid" at 5'10" and 180 pounds at a size 16...or so I thought I was staying "solid".
There were many experiences throughout my high school years that destroyed the image I had of myself. One in particular that really sticks with me and still is painful to think about dealt with basketball. As I was coming off the basketball court, a group of boys from Berlin, the visiting team, started "moo-ing" at me and calling me a cow. This was just the "tip of the iceberg" the taunting and teasing continued up until I graduated. Then I had a fresh start.
I was now in college, where no one knew me nor knew my past. I commuted everyday and because of this I really didn't have a chance to make many friends. I felt lonely, so I turned to food. Everytime I would have a break between classes I would drive to a fast food establishment and buy food. I had gained a lot of weight. It wasn't until the summer between my sophomore and junior year of college where I started working out and running about 5 miles three times a week. Along with running, I also made better food options and I felt great about it. I had lost thirty-five pounds in three months. It was a positive life transformation, but then winter came and I gained all the weight back. Not only did I gain the weight back, but I also gained additional weight as well.
To date I have gained over 100 pounds since high school and I really want to do something about this. I hope that with the help of my family and friends that I can loose the weight and feel great.
Until next time!
Love--Liz
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