Friday, February 27, 2015

Getting Bigger and Better

I am sorry I had not blogged in a while, I am truly sorry. I am trying to improve on this blog and make it better. I hope you can bear with me...


Tuesday, February 17, 2015

6 Steps to Choosing a Safe, Successful Weight Loss Plan



Are you looking for the safest, most effective way to permanently lose unwanted pounds? Millions of us are, and experts agree that the safest and most effective way to achieve permanent weight loss is to follow a healthy eating plan and get adequate physical activity. The weight loss plan you choose should be one that promotes healthy eating habits to lose weight and to maintain weight loss. When you’re ready to select your weight loss plan make sure you choose one that includes:

1. Healthy eating. Choose a weight loss plan that reduces calories without leaving out specific foods or food groups. Make sure your weight loss plan includes foods from all the food groups on the nutrition pyramid.

2. Exercise. Enough cannot be said about the importance of a regular workout plan that includes 30 to 60 minutes of cardiovascular activity at least 5 days every week – 6 to 7 days a week is even better.

3. Medical supervision. If you’re going to follow a diet plan that includes a modified eating plan such as a very low calorie diet, or a liquid diet, make sure that regular medical care is incorporated. This can mean seeing your own health care provider before, during, and after your weight loss, or seeing a medical professional who participates in your weight loss plan.

4. Behavior modification. This is a key element of permanent weight loss. Learn to recognize what triggers you to eat. Often seeing a therapist who specializes in weight loss is a great way to discover what your eating triggers are, and help you learn to say “No” to inappropriate eating.

5. Slow, steady weight loss. Choose a weight loss plan that provides gradual and consistent weight loss of about ¾ to 2 pounds per week. While you may lose weight faster than this at the beginning of your diet, generally, you should not lose more than 3 pounds per week to maintain good health while losing weight.

6. Maintenance plan. Any weight loss plan that doesn’t include a maintenance plan for after you’ve reached your goal weight isn’t worth your time. Make sure you have a plan to maintain your healthy new weight after your diet. Your plan should incorporate healthy eating and regular physical activity as a permanent part of your daily life.

By Tracee Cornforth (Women's Health Expert)

Monday, February 16, 2015

Surprised!!!

I decided to weigh in this morning and...



166.6lbs.

Was that me? I climbed the second time and the same number flashed. The least in 6 years. I could not believe this. [Let us see what Wednesday Weigh In brings]

I really thank God.

Friday, February 13, 2015

Day 131 Update: Slight Delay in Challenge

This delay was not intentional but I found myself not able to start the challenge immediately. This week, all I have been doing is low impact  in nature. I got some nice fitnessblender videos on YouTube which had helped me to keep everything low pace and sweaty too.

I realized about ME, that to see a significant weight loss on the scale and measurements, I have to do at least 250 minutes a week of 80% HIIT  or over 300 minutes of moderate exercise. Some medical constraints will not allow me to do any HIIT this week, so that is the cogent reason for the slight delay.

I am doing a meal plan for the next one week today, and I will do that today. It helps me a lot [I have done it before], I am released of all the stress accompanying "what will I cook today" and I am able to shop in a more healthy manner as I prepare for the coming week.

In short, planning is very essential to life and living. When you plan yourself, you are relieved of the headaches that comes with making decisions. You find yourself just slipping effortlessly into your timetable. Meanwhile, some people are more convenient with this fire-brigade approach to life. They will never do a thing till it is at the late hour and as such things are done haphazardly. We can learn to organize our life, we can learn to plan.

I read a friend's blog yesterday who has planned her exercise for the remaining months of the year [why wouldn't she lose weight in a healthy way]. I felt really challenged and the dire need to plan ahead is on my mind right now.

Sometimes, the best of plans meet with unplanned life challenges - like the "medical constraints" - that is the place of Plan B. Note this that not meeting goals or not working according to plan is never a do-or-die affair, and that is why planning ahead covers all these "in case". There is no error in failing, the error is not making amends to forge on.

As you go through your daily routine today, plan. It maybe late right now depending on when you are reading this blog, trust tomorrow is another good day to start. Keep at it and you will get there.

Sunday, February 8, 2015

Day 128 Update: Beginning of another challenge

I am done with a 30 Days Fitness Challenge, I always love the challenges I see on about.com. The previous ones I had done over the years always left me with loss of weight and a stronger, fitter body.

As I cleaned the house this morning I thought hard and I think I am treading the right path to get me to my desired and healthy weight this year.

Here are some fact findings:
- They say eat 6 meals a day i.e. try to eat small throughout the day so that your metabolism is raised through the day. It never worked for me, in fact I packed on so much pounds on when I tried it I really surprised myself. It cannot work for me because I typically take large portions (I think it is an African thing), they are not just large portions but large portions of carbs. 

- The typical meal is like:
3 cups (peak milk tin) of cooked rice (carbs); 
2 tablespoons stew (veggies); 
4 slices of fried plantain (more carbs); 
2 pieces of meat (protein). 
That is the go to meal around here. 

- You really need all the consciousness to be healthy with what you stuff your mouth with. So, one of the major things to do is to skip some meals or drastically reduce the portions and workout so hard to create that deficit that is needed to lose weight.

-It is like our bodies have been customized to eat that much food at a time, coupled with the emotional struggle that comes with living comfortably and at peace here too.

- All the staple foods are fattening.

- The food is a major setback for anyone who wants to lose weight here [when I say here, I mean Naija] and until you take charge of your meals and the combo, I am sorry you are on your own still.

- Research keep warning us against diets and unsustainable steps towards weight loss but I want to also believe there is no one-size-fits-all journey to weight loss. I believe in studying your body, know what works for you and be determined to Just Do It. Be disciplined to overcome your obstacles and move on.

- Life itself does not come all white or black, there are grey times. There is no all mountains or all valleys or all plains, life can be really undulating and you need to also prepare for such so that when issues come as to the the rats in book "who moved my cheese", you learn to move on. That is what I have decided about my journey to my goal weight.

- Go out of my way and make healthy choices daily.

With all the above in view, I am moving on still [mind you since I started this discipline about food - 27th December, 2014 - I moved from 177lbs to 168lbs, what more could I ask for] on to another level of the challenge. Another 30 days ahead, another doable 30 days with results.


Goals for the Challenge

  • 4 Days of Cardio - You're doing two moderate cardio workouts for 30 minutes and one interval workout that will take you well out of your comfort zone (if you're willing to go). The fourth day is an accumulation of light activity throughout the day.

  • 2 days of total body strength training with 2 sets of each exercise - You have a new strength workout this week that includes new exercises along with some of the same moves you practiced in the last phase.

  • 1 core and flexibility workout - Your brand new workout this week is a core and flexibility workout to work on ab strength and relaxing and lengthening the muscles. 
  • 1 day of active rest - Active rest just means you try to stay active as much as you can.
  • This challenge starts February 15, 2015

Thursday, February 5, 2015

Day 125 Update: Such moments...

Well today, I am just a little blue exercise-wise and in such moments there is little appeal to exercise. I think some issues are just on my mind and I am finding it hard ejecting them or rather stopping them from disturbing me.

Anyways, I still ended up with a 15 minutes workout because I am under some compulsion to get my TNT (Tight n Tone) points in today and I will never draw my teammates backwards under any circumstance. Participation not Perfection is what is desired.

I think such days as these are just inevitable, how much I am able to draw myself out of this is what really matters.

So much on my mind...





I hope to feel this way as I wake tomorrow morning.

Saturday, January 31, 2015

Day 121 Update: Going Strong

I am loving that I had kept 21 days straight and strong in the 31 days of the first month in this year. It is a sign of good things coming this year.

I am most grateful for the BLC Round 27, it really did keep me accountable and the need not to let down the team. So I had to really push myself [not beyond limits yet, because I still workout just a little bit above my heart rate target] in order to see the scale move, and to be true to myself it's been cooperating with mama.

Coming week is the mother of them all with 300 minutes in all. I will give myself a week rest from the challenge and I begin again.

Below is my schedule for the coming week.

Week 4
Fitness Minutes Goal = 300

Sunday =  Cardio (60)

Monday = HIIT (50)


Tuesday = Moderate Cardio/ST (Cardio 15/ST 45)

Wednesday = Rest

Thursday = ST (45-60)

Friday = Active Rest (10 minutes walking)

Saturday = Upper Body Workout (60)


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