This isn't my typical review post. This week I wanted to share something amazing that I've stumbled upon. I don't even remember how I found it other than it was truly an accident. I found a FREE weight loss support forum! Well, It's more than a forum they also have numerous articles and other tools. It's all found at 3 Fat Chicks on a Diet.
Pros
It's totally free! Use of the forums, articles and everything else is all at no charge!
You get lots of great support from lots of great people. There's a few men, but a whole lot more ladies on there. Forum topics are divided up well. One other thing I also love is they aren't "clicky" like a lot of other forums I've seen are.
It's easy to set up your account, it's very much like setting up any other online account.
Cons
It's a little confusing at first. The layout of the website is a little confusing. There's just too much on the page. The forums are fairly straight forward, but you definitely need a day or two of exploring to get the hang of it.
There are so many forum posts it's hard to keep up with the ones you've posted in. Especially if you decide to post in multiple sub-groups on the forum.
Well that's all I can think of right now. While navigating might not be the easiest, 3fatchicks.com is a site with a wealth of information. The support you get on the forums from other people with the same struggles is amazing!
This recipe was inspired by a yogurt recipe I found on Fitness Magazine's website. The yummy pumpkin pie taste mixed with the oatmeal is delicious. It almost makes you feel like the fall is almost here!
I like to add some protein powder on some mornings to really pack in some extra protein. Just be sure to add in the protein at the end. You can add as much of the pumpkin pie spice or cinnamon as you'd like.
Pumpkin is so good for you! It's packed with a lot of very beneficial nutrients. Oatmeal has also been shown to lower Cholesterol, and is a great complex carb. Walnuts are also rich with antioxidants and are a great source of heart-healthy omega 3 fatty acids.
The almond milk can be substituted with regular skim milk, soy milk, or coconut milk. I like vanilla flavored the best. Almond milk really packs in the calcium (50% more than regular milk) which is especially good for women.
I usually count the exchanges as 1.5 carb, 1 fruit, 1 milk, 1 protein, 1 fat. They are probably not exact exchanges, but it's healthy so what the heck lol.
Haven't heard of it? I hadn't really either, though I *think* it might be part of the P90X workouts.
According to Health.com, it's a really great workout! It's also a super way to get in cardio and strength at the same time! The particular workout they feature is a circuit of 30 seconds on then 30 seconds rest. Here's the link for it!
Here's another great workout from Sarah Dussault working for diet.com. This one looks a little less intense than the Health.com workout. (you can see more by searching and following both diethealth and sarahsfabchannel on youtube or visit Sarah's website sarahfit.com)
Both of these workouts do require the use of a step. An aerobics step is best, but you could use stairs if you have them. You'll also need a bench for the health.com workout and a bosu ball is needed for the video. You might be able to come up with something else that you could use that wouldn't require those tools. If you're busty like me, you'll need a good, high impact sports bra.
WARNING: I've looked and looked and can't find any study to support what I'm going to say, but I know it works cause I've done it and can tell a huge difference. Just be careful and know this could all be in my head lol.
The challenge is to workout without in a little hotter environment. For a long time I thought that sweating meant you were burning more calories, but my search for something to prove that actually proved otherwise. It's fairly understandable since various environmental factors, such as humidity, can play a roll in how much you sweat.
So what benefit does it have? It gets my heart rate up where it needs to be to burn fat effectively MUCH more quickly and with less effort. Working out at 60-75% of your maximum heart rate has been shown to be the most effective zone for burning calories. (check out what WebMD has to say and see a formula for calculation your max HR here) In a time-crunched society, we need our workouts to be more efficient. For me being turning off the air right before I work out gets my heart to the target zone faster and I don't have to kill myself in my workout to get there.
I'm not suggesting you go and workout in 100 degree weather. That could be very dangerous. Heat exhaustion and dehydration are a huge concern for working out hot. We use window unit air conditioners in our house, so I just turn the one off in the bedroom just before my workout. We generally keep that one at 65 degrees, anyway so it is by no means very hot in the room.
If you choose to try this challenge, then please take a few precautions. First, make sure you've worked out and are beginning to get fit before attempting this. I would not recommend it to anyone with heart problems or to people who don't sweat. You do not want to overheat. Second, take it slow. Don't do like my hubby and workout with 3 layers of clothing in 90 degree weather right off the bat. He's worked very hard to get there and is extremely fit. The room I workout in probably gets to around 75-80 degrees, which is quite mild in this Houston climate. Thirdly, stay hydrated. Be sure to drink enough water. Having enough water will help you recover faster and help keep you cool. Drinking too much can make you water-logged, though so drink only just as much as you need. If you start to feel like you're getting too hot or start getting nauseated just turn the AC back on.
So like I've said, this could all just be in my head, but I don't really think so. I certainly notice a big difference in my workouts when I turn off the AC. Like with anything on here, ask your doctor if you're healthy enough before trying this.
This workout comes from Fitness Magazine's website. It's a great power packed, challenging, 15 minute workout. You can increase the number of sets you do if it isn't challenging enough for you. (All pictures comes from the workout website. They are very unique exercises that will burn! Can you endure? :)
Lunge to right with right leg, keeping toes pointed forward and bending right knee 90 degrees. Hinge forward from hips and touch left hand to floor.
Push off right foot to stand on left leg as you bend right knee to bring foot toward butt, reaching left hand behind you to tap right foot. Quickly return to side lunge. Do 20 reps. Switch legs and repeat. Do 2 sets.
Stand with feet shoulder-width apart, arms by sides.
Bend knees and hinge forward from hips to touch hands to floor a few inches in front of feet. Lift left foot behind you a few inches off floor and point left knee slightly to left.
Lift Bent Left leg diagonally behind you toward right.
Targets: abs, obliques, butt, inner thighs, quads, and hamstrings
Stand with feet shoulder-width apart, elbows bent by sides, hands in front of chest
Lunge back with left leg, bringing left foot toward right and bending both knees 90 degrees into a curtsy [same as crossover lunge which are my FAVE!] Swing bent left arm forward, right arm back as [same as if walking]
Stand up on right leg, bringing bent left knee directly out to side at hip level and tapping left hand on left knee
Quickly return to curtsy lunge. Do 20 reps. Switch sides and repeat. Do 2 Sets.
Target: abs, obliques, butt, inner thighs, and quads
Stand with feet wider than shoulder-width apart, toes turned out slightly, elbows bent with hands in front of you.
Lower into squat
Return to standing, balancing on left leg as you swing extended right leg diagonally across body to left lift right leg as high as you can)
Quickly return to squat. Do 20 reps. switch sides and repeat. Do 2 sets.
Don't forget to cool down with some water, and get some protein about 20 minutes after you're done! All the pictures and instructions are from the website!
I got my kettle bells Saturday and just love them. They are such a great workout. I've been watching Marienne's workouts for several weeks to see if KBs are really for me. Here's one of her great beginners workouts. The first video is SUPER important! It's the one I was talking about on Monday that gives pointers on how to do the moves properly.
Please take the time to not only watch the videos here, but to like them on YouTube as well! Huge thanks to Marienne for working so hard to bring these to the public!
I've been having such a hard time! It's amazing how just letting your determination slide even just a little can effect how everything goes.
Wasn't able to get to a pic today, but I am somewhat happy to announce that everything is pretty much the same as last weigh-in. I was down to 192.6 lbs so I was down a little, but definitely not where I should be. My waist was at 38", and everything else staid the same as well. If I had followed everything the way I should I'd be down into the 180's.
Last week I worked out only 3 times. I was really down about my weigh-in on Tuesday that I began to self-sabotage, something I do way too often. I lost all motivation and just had no real desire to workout or eat right. On the plus side, I did complete the EA Sports Active cardio jump start!
We had a few drinks twice over the past week, and I swear that changes everything! My body has to work extra hard to detox from the alcohol and it just really sets me back! I'm going to have to keep myself to one drink on rare occasions. I did do pretty good on Saturday with Sticking to vodka and cranberry for a good bit during the night.
I did have a few saving graces, though. First off, I didn't have any junk in the house. So while I didn't control my portions properly, what I was eating wasn't horrific. When we ordered pizza, I chose one with lots of veggies on it.
This week I've rediscovered my motivation. Sunday I sat down and re-worked my plan and made a detailed menu for the week! It's already made a HUGE difference to know what I can eat and when to eat it. The plan also forces me to get up earlier which helps me get more done throughout the day and sleep better at night. I'm very curious to see what kind of difference getting a good nights sleep will make in my routine. I'm also tracking everything I eat. I have apps on my iPhone and iPad where I can put in what I eat. That really helps a lot.
I followed my own challenge and got my very first pair of kettle bells! I couldn't wait to get home and use them!
My journey for the perfect one lead me to Academy. I actually happened across this set way in the corner away from all the other KBs. It comes with three weights. 5 lb, 10 lb, and 15 lb. I think that's a great set for a beginner. The set was about $30. It also came with a DVD.
These are not a piece of metal dipped with some sort of coating to help grip it with like the more expensive ones are. They are a thick vinyl that has cement inside them that makes them weighted. They are definitely not the best quality, but I think they'll do for what I'll be using them for. If you're planning on using them to burn out or you're known to drop weights at the end of your reps, then I definitely don't recommend them. I find the grip to be pretty good on them. I haven't gotten in a super sweaty workout, but I never fealt like they were going to slip. If you ever do, then you might want to get some lifting gloves.
I had been watching workouts on YouTube, so I knew what kind of things to expect as far as a workout goes. I got home got my workout clothes on, then popped in the DVD ready to follow along for a workout. I was pretty disappointed to find it's not a workout so much as it is directions on how to do several of the more common KB exercises. Some of the exercises weren't even done with proper form. There were a few good tips, so it's worth the 20 minutes or so it takes to watch it. (check out Wednesday's workout for some instructions on the proper form!)
All in all I think this is a great set for beginners. They might not be the most durable but for someone that doesn't use them for every workout, and didnt even know if they would like KB workouts, they make a great starter set. I'd say if you're just getting curious about KBs and all they can do for you, then go ahead and get this set!
I don't know about you, but I'm always ready to use something I've just bought. Whenever I get home from shopping trips, the first thing I want to do is put on my new clothes. Whenever I buy workout gear, I can't wait to get home and try it out. So my challenge to you is to get some new gear!
You don't have to go out and spend a fortune. Maybe you just spend 15 bucks on a new sports bra like the Danskin Now one I reviewed. Or maybe you want to shell out some dough and get a treadmill. I don't care what you go for, just get something that you want to use BAD.
I've been doing a lot of research on kettle bells. I'm really wanting one. It looks like such a great way to get a good cardio workout at the same time as using weights. So, I'm getting one this weekend and I'm sure I'll want to rush home to use it!
This routine looks awesome! I can't wait to try it out! Of course, it's from one of my new favorite fitness people Sarah from sarahfit.com. You can also follow Sarah at her Facebook Page. As always, make sure with your doctor that you're healthy enough for exercise.
Having extra weight on is so much MORE than just a little fat. It's not ever Really feeling attractive and feeling like no one else will think you are either. It causes a lot of extra toll on your body. But most of all I think it's an overwhelming feeling of failure.
It really sucks to feel like you've just completely failed at life. One of the basic human functions is to take care of yourself, right? It's extremely humbling to reslize I can't even do that right.
I'm not morbidly obese, or even extremely unhealthy. But there are many areas where I can tell the weight has worn on me. For one, I have stretch marks that are there just from gaining weight. I can't stand for extremely long times cause my feet hurt. Last summer I worked weighting tables. I was definitely way more sore At the end of a shift than I was when I was young. On nights my hubby and I go dancing, I feel I can barely make it through a few songs. I'd love to be able to dance the entire night!
Perhaps the most telling way is in not being able to play with L the way I want to. I can't go chase her through the yard without getting too winded. I can't do the cartwheels with her or even sit in the floor beside the bath for very long. I really hate not being the fun-loving mom I always thought I would be.
I really hate not feeling like I'm good enough fro my husband. I know he's not really attracted to someone who is obese. I don't like feeling like I need to constantly be pulling my shirt down in the bedroom, or having to make sure there's not even a glimmer of light. I would LOVE to be able to go completely naked and feel good about myself.
Alright, here's the very first challenge! Each week I'll post new challenges to keep us all on the right track! I'll be posting these on Friday because of the grocery challenges. I know most people do Grocery shopping on the weekend, so it just made sense :)
Challenge 1: Clear out the Crap
This one is perhaps the most important, and possibly hardest, part of any weight loss journey. Get rid of everything in your pantry that is unhealthy. No candy, ice cream, snack cakes, chips, fatty dips. Nothing that will cause you to stumble! Instead fill your pantry with fruits and Vegetables, low fat dips (I like to dip my veggies in low fat Ranch dressing), plain yogurt (to go on the fruit, nuts, etc. There are healthier versions of nearly everything out on the market. Instead of full fat chips, get baked chips, or better yet, organic, whole wheat pretzels! Switch out the fattening pre-made bean dip, for delicious hummus!
Challenge 2: Make a Menu
This one is as important as clearing out the crap. It will help your budget too! Choosing a meal plan that works for you may seem like a daunting task, but it's key to loosing weight. No matter if you choose low carb, low fat, counting your bites, or standing on your head for 3 hours a day to lose weight, not planning properly will sabotage your diet. It doesn't have to be too in depth, either. My menu plan looks like this (click to enlarge):
Challenge 3: Don't Buy White
Make all of your grains whole grains. Exchange white rice for brown. Get whole wheat bread and buy whole wheat pasta. You'd be amazed at how much they have switched now days! At first, I was scared things would taste HORRIBLE if they were whole grain. I was amazed that the whole wheat pastas didn't taste very differently, at all. I even think they are better! I absolutely LOVE brown rice, but hate white. Some flavors and textures do take a little getting used to, but it's well worth the effort!
Challenge 4: Read the label
Read the labels on just about anything you buy. Educate yourself about healthy amounts of things to consume. (you can start here). There are several things you need to try to avoid altogether. Trans Fats, I'm not an expert so can't tell you why, but stay away! (I'm sure a simple google search will get you the answer ;)) High fructose corn syrup, this stuff is in everything you wouldn't think it would be in! It's just added, often completely unnecessary sugar. It's processed and tends to indicate a lower quality product. Partially-hydrogenated oils, your recommended daily intake of these is 0. So just stay away, far, far away.
Challenge 5: Lean Protein
Choosing lean proteins will help you tremendously. Consider replacing ground beef for ground venison, turkey or buffalo (yes, you can still buy buffalo). Eat lots of fish. Take the skin off of your chicken breast. Go out on a limb and try some tofu. Heck, eat beans and rice one day for dinner or for lunch. Swap Greek yogurt for regular, it has 16g of protein! Nuts are also a great source of protein and they have heart-healthy fat! I'm quite in love with blue diamond sea salt almonds :)
I know this is a lot for one week. You can break it down into smaller tasks, but it really is best if you just do it all at once. NOW is the time to get healthy. Breaking it down will just prolong it, and in my experience, will make it harder for you to stay on the right track. It will be harder if you have others in the house. They won't like the change, but it's great for EVERYONE. We are going for a lifestyle change, not a diet. Nothing makes me feel prouder than when L asks for a plate of veggies for lunch, or fruit salad for a snack.
No this is not an endorsement for Nike! Just a little encouragement for you! It's something I've been telling myself over and over. Like every overweight person, over the years I've given excuse after excuse to not workout or eat right. Well, the excuses stop here! Now! I mean it! I'm not going to allow myself to give another excuse, and you shouldn't either!
No more excuse of no more time. You can make time throughout the day to get a little in here or there. You can fold clothes and do squats. You can do sit ups when watching TV. Got a crying baby? No longer an excuse! Pick him up and run in place, or do jumping jacks with him on your hip (just switch sides half way through :))
Today time totally got away from me. L has a cold and like any mommy I kept waking up to check on her. Long story short, we didn't even get out of bed until 11:30 this morning. Then I got caught up working on a new, much, much better design for the blog. Next thing I knew, it was time to get up and get dressed to go out for moms night and I hadn't worked out, yet. No longer making any excuses, when I got home I quickly got dressed and worked out. I didn't care that it was 10:45 pm that I did it. What counts is that I did it. I got my workout in. Now I don't have to feel guilty, and even better I burned off some of the extra calories I got from eating out!
I was feeling so hopeful yesterday that my knee is finally better and even had plans to go running on it today. I woke up in the middle of the night with a lot of knee pain. You know how your legs feel after you've been on them all day? That's how my knee feels. I think I just need a few more days of recovery.
It's such a bummer cause I can't do the workouts I want. I can do abs and arms, but not much with my legs.
So here's what I'm doing to work out:
Cardio: hitting the punching bag. I've got to make sure I'm constantly moving and punching with a lot of force to get my heart rate up
LOVE the workouts in the below video. I'm not quite strong enough to do them the way Sarah does, so I modify them. When doing to leg bridges from the first exercise, I do them with both legs down, but still do the same number of reps. For example, when I should be doing one on each leg, I do two with both legs down. When doing the side exercises, I cut the reps in half, I just can't get through that many, yet.
Muscle Building: Arms
Biceps Curls with five pound weights (2 sets of 12)
Triceps Curls (2 sets of 12)
Reverse flys (2 sets of 12)
Dumbbell Bench Press OR Push ups (you guessed it 2 sets of 12)
Lateral Raises (2 sets of 12)
Cardio: Punching Bag
You don't need a punching bag to do this. Just punch the air. The reason I'm using this as my cardio is because of the knee. The key to making this a good cardio workout is keeping your feet moving. If you're unsure how to do this, then watch a video of a boxer on YouTube. Punch with vigor. I like getting mad at someone and envisioning their face on the bag :) Keep your punches sharp and crisp. Do a combination of uppercuts, jabs, and hooks to get a pretty good ab workout too :) I do this for however long it takes for me to get to where I can only talk in short sentences.
I don't do this workout in any particular order. I've read it's best to workout in intervals, so I'd do a little cardio at the beginning, middle and end. Do NOT repeat each set back to back. If you want to do everything in the order it's listed here, then go down the list once, go back to the top and repeat 3 more times.
**I'm not a fitness expert! This may not be the BEST way to do the workout, but It's what I'm doing until my knee is well enough to do the workouts on the EA Sports Active 2. It will work the areas. As with all workouts, be sure to consult a doctor to be sure you're healthy enough for exercise.**
I was really over weight. I'm totally committed to being completely transparent on this blog, but I have to say, this is probably one of the hardest things I've ever done. I've seen pics of myself clothed, but to see them when I'm not so clothed is very difficult. I can't believe I've let myself get this way. My waist is as big as my bust measurement was when I was skinny :(
Below you'll find my stats. They are quite depressing this week, but that's all going to change! Please ignore the knee brace. I hurt my knee last Friday. And please, please forgive me for not picking up the floor before the pics were taken!
Each Tuesday I'll post new pictures and measurements. If you miss the blog post, you can check up with the progress each week on the progress page.
Welcome to my very first product review! I'll do one about every other week, or as my budget allows me to buy things :). I'll review anything and everything from water bottles and pre-portioned meals to workout gear and videos.
Today, I'll be reviewing EA sports active 2 for the Wii. It's a great fitness "game." It's available on the PS3, XBox 360 also, but I chose to get it for the Wii. I was able to get it for $25 at Walmart. It comes with a usb plug-in, heart rate monitor, leg sensor, resistance band, and game disc. It takes 4 AAA batteries (two for each sensor) that it also comes with. You'll need to use your Wii remote. You have the option of using a Wii balance board but it is not necessary. A yoga mat, or being on carpet isn't necessary, but I do recommend it for the floor exercises.
Ease of Use
It's very easy to use. You just connect the USB plug-in into the back of the wii, pop the game disc in and get ready for a great workout. Once you have it running, it will give you video directions of how to put on the heart monitor and leg sensor. You'll then be prompted to create a profile for the game as well as an online profile. You'll also be asked to choose a trainer. I chose the guy trainer.
Doing the Workouts
There are two fitness programs to choose from. There's a 3 week cardio kick start, and a 9 week course as well. Each have 3 levels of fitness for you to choose from. Once you choose your program it will take you to a calendar so you can set the days you want to workout. Don't worry if you miss a day, you can catch up with your missed workouts.
If you're working out on a day not on the program there are other options to choose for your workout. You can make your own custom workout by choosing from over 70 pre-programmed exercises. You can also pick an area of your body you wish to workout and your trainer will create a workout for you. Don't like what he chose? Then just click on regenerate to have a new one generated for you. There are also a myriad of workouts already on the game.
Once you have your workout selected it's time to begin! The first time you do each workout, it will show you how to do them. I recommend watching them because there will be little things you need to do with the wii remote in order for the game to realize you're doing the move.
Pros
It kicks your butt! Absolutely love that I actually get a workout
You do it at home. No more excuses about having to get ready and go to the gym.
It's very easy to use.
I love the options!
The resistance band offers a good bit more resistance than the old one!
Doesn't require the balance board! This is great since I don't have one ;)
The trainer gives you reminders to get water, and suggests an after workout snack.
In the settings menu, you can choose songs you want to play from a list of songs already on the game
It comes on all of the consoles.
Cons
There's not quite enough time to get the resistance band set up right between sets, when going from no band to using the band.
The menus can be confusing at first, and the instructions don't tell you how to navigate them. Don't worry, though. You can't really mess anything up. I do recommend going through everything before working out.
You can't create a workout longer than 30 minutes. It also caps the amount of calories you can burn. It's for safety reasons, but sometimes I just want a super 500 calorie burn workout, and I just can't do it. (there is a 45 minute pre-programmed workout)
Every so often it won't register that you are doing the reps!
At some point the resistance band won't be enough. You're limited on your choices of weights because of having to hold the wii remote. This is not a problem if you are using the program on other systems. I think you can get weights made for using with the wii, however.
I hope this helps you with your decision to BUY this program! I absolutely love it, and am so glad I decided to buy it. It keeps the workouts interesting. I'll be creating a workout group soon and will let you all know what it is so anyone else with the game can join me!
This is one of our favorite recipes around here! Even my veggie-hating hubby loves them! Here's just a few tips to get you started. Be sure not to cut the slices over a 1/4" thick. They need to be uniform slices. Also, make sure to leave a good bit of space around the potatoes on the pan. They steam a lot and need the room so they don't just steam each other. You also will need to watch them closely as they can burn easily. OK, that's it for the tips! Happy cooking!
For years now I've been wanting to lose the weight. I guess I've just never had the right kind of motivation. Don't get me wrong, I've had tons of motivators. I want to be healthy for my daughter, be sexy for my hubby, feel good about myself, wear pretty clothes, etc.
I've often complained about my weight to my wonderful hubby. He's always said, "just do it, you just need will power." While that's true, it just wasn't good enough for me. I've often told him that I just can't flip the switch and lose the weight. The last time I gave that excuse he very lovingly and bluntly told me, "no you can't flip the switch and the weight fall right off, but you can flip the switch and change your lifestyle." This hit me like a dagger. The next day, I decided to flip the switch.
We did make a little wager, though. If I work out 4 days a week, then he will go to church on Sunday. That's the areas that we've both wanted the other to change, but neither of us ever did. Apparently, him going to church was just the right motivation. He is saved, and I know he's going to heaven, but somehow it seems like his soul rests in my hands. Like if I don't workout then he will not grow in his relationship with God the way he should. Yes, his soul is the perfect motivation!
Yay! My first post on this blog! This blog is all about my journey to lose weight the healthy way. I don't want to start a diet, lose the weight quickly then gain it all back. I want to start on a healthy lifestyle change.
Each week I'll be posting recipes, healthy tips I've come across, and my daily workout and eating progress. On occasion, I'll also post product reviews or lead you to other weight loss blogs. You can check out the tabs across the top of the page to see the things I've already written about.
I know, I'm not super, or morbidly obese. I'm, sadly, the average sized woman. I wear a size 14 pants and L/XL shirt. I'm not, yet, at a point where if I don't lose the weight, then I'll die. I'm at the point that if I don't make a change now, I'll have serious repercussions.
