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Showing posts with the label Workout Plan

New Year Creative Intentions

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Good morning good people. As promised in the last post, I decided to bring my readers into my plans (fitness wise) for 2017. I did stop calling it new year resolution since last year because it has been researched and known that resolutions don't last, on another note now I think the way we do our resolutions is what makes it pre-termed most times. I mean what do you say of plans that are made hurriedly in the wake of a new year for some selfish reasons; or I decided to jump into a plan because I am trying to take a revenge; or I am even angry at myself and that's what informed my decisions, such plans must be truncated immediately I get even with any of the above negativity. I will like to reiterate today that a plan,  resolution or creative intention (whatever you decide) that would work and successful must be SMART  (click to know what that's about).

Week 25 Weigh-in: Biggest Loser Challenge

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I am sure you are familiar with the Biggest Loser TV series that ran its 17th season this year - since 2004. It is a challenge where obese or overweight contestants are made to go through rigorous exercise and strict dieting disciplines. They compete for cash reward for 3 months and after which a ranch winner and a home winner emerges. So when next you hear " biggest loser ", its not pessimism they mean the individual with the lowest number on the scale, I will most love to be in that category, lol.  Post today is about a replica of this TV series that I have been involved in over the past 4 years. This is an online version of the biggest loser TV series. This challenge runs for 15 weeks straight with a weekly Wednesday weigh in and some other in between activities just to keep team mates on their toes for the period, some of which are:

Week 23 Weigh-in: Food Pushers

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What or who are food pushers? We encounter them daily during our weight loss journey and instead of avoiding them I think we can be polite. This post is based on some facts about food pushers and as I had personally encountered them and the few reasons why they push food at you. They can be categorized into 3.

Week 19 Weigh-in: 166.2lbs

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I have been weighing myself and blogging about it for almost 20 weeks consecutively. I feel proud of myself because I know that consistency is very important in a weight loss journey and I am doing just that. For the past 3 weeks I had been posting on eating, hunger and other things in-between. I posted about CRAVINGS , DESIRE TO EAT and HUNGER , today and I am going to make my inference from the past posts and how it could affect me as a person (one of the purpose of this blog is for readers to learn from me and succeed). My conclusions goes thus : 1. I now know what true hunger means, which according to Dr. Fuhrman is felt at the throat and at the back of the mouth (refer to the last week's post)

Week 17 Weigh-in: New Series (Cravings)

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Thank God for another week. It had been hectic this past few days such that I had been extricated from my daily routine, I had attended to everything as they came. I mean this past week had been without a proper planning just because it was not working and many things are being undone at the close of the day (when I retire to bed nightly). I decided to start my series on CRAVINGS;  this is a strong desire for something such that unless it is satisfied it could jeopardize other things. Food cravings on the same page is the strong desire to eat a particular food or a food group, if not satisfied the person could either go hungry on other essential foods or could overeat other foods. It is quite unfortunate to know that cravings tend to the wrong foods especially sugars, it is really rare to see someone crave veggies or fruits, we tend to crave ice-cream, chocolate and simple carbs. We also crave foods we normally will not eat. Craving is not hunger, in fact we normal

Week 12 Weigh-in: Plateaux

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Last week, I was very religious with tracking both food and workout on a daily basis and all was going well till Saturday when I was supposed to have tabata, I just realized my heart rate was high, my body was not ready and till this morning I had not lifted a finger in my home gym.  It would be a lie if anyone told you it's all rosy and active through a weight loss journey there are lots of ups and down. In fact I think my own journey had been unique. I cannot work on a regimen for 4 weeks straight, No I can't! BUT I WILL, as you know that I get bored easily, so to be frank the road is not easy at all and I am not exempted.

Week 6 Weigh in: 168.2lbs

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168.2lbs flashed me yesterday on the scale. It's a relief since I have not had a number this low in the past 12 weeks of my Wednesday Weigh in. I tried to do all that is in my power to exercise throughout this week (as promised in the last post), though not the expected minutes. I have strongly decided not to make excuses nor complain anymore (as Nia advised in her blog), I am going to shut up and do something . I love to plan whenever I can and this in turn helps batch cooking which also eases me off every wrong choice in meals, unhealthy snacking, binge eating, exercise rut and overeating as the case maybe.  Now I really wonder why we don't plan to plan??? The place of proper planning cannot be over-emphasized in any weight loss journey.  When you plan : You will likely have extra time on your hands to rest or have some ME time You make your exercise sessions an appointment that must not be disappointed You will save a lot of money because the plan

Running Plan

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When I first started my journey to weight-loss in 2010, one of the easiest exercises for me was running. I loved the environment way back when the morning breeze will blow on my face as I was doing the 5k training. No gadgets to measure my pace, heart rate or speed, I just ran. I did high speed, easy pace and some walking till I am done for 30 minutes every other morning. I was also not alone because I met guys who love to run too. Fast forward to 2012 and we moved to another place where running was almost impossible (not safe enough). I had to register in a gym very close to the office and my passion for running continued and I even became the leader of a running group on sparkpeople, yay. 2014 I was posted to another department that made going to the gym practically impossible, I tried to adjust my schedules but it looks like every adjustment tightens the space harder. Since last month I have been following a blog Katie Froster's  runsforcookies which sparked running

Week 1 Weigh In: 169lbs

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Today is week 1 since I decided to stop the monthly challenges and tweaked to weekly plans . That is rather doable for me and I think I am reaping the dividends of the change coupled with intermittent fasting (Church matters).  My scale had been misbehaving for a while now so I decided to weigh my 10lbs dumbbells this morning before weighing myself, it showed 9.8lbs so I concluded I will be removing 0.2lbs from every of my weigh in pending when I will reward myself with a new scale. I eventually weighed in at 169.2lbs and that automatically gives me a 169lbs for Wednesday Weigh in. That truly made me happy because I was tired of seeing 170 something every time for the past few weeks now. I was both surprised too because while breaking my fast last night, I ate everything in site including BREAD (my weakness). I was doing this because today was going to be a full day fast no tasting, no water too till breaking period.  Food is on point because there is no way I would over

Valentine's Month Walking for Love

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The first month tagged #ProjectScaleDown was a huge success, save three days within the 31 days when I was down with flu I worked out every single day and I had a 4.2lbs loss to show for it, if I lost 4.2lbs consistently for 12 months I would be 50.4lbs less by December and trust me that is way beyond my weight goal of 145lbs.  I followed all the instructions as I spelled them out in my first blog this year and I am reaping it's benefits because the scale is going down. This is February, the month of love and I will love to give some love to this body. No stress, just some walking comfort for my body. I am intending to walk this month, 6 days in a week till I can attain 10,000 steps per day i.e. 5 miles approximately. I have my calendar designed and ready to be executed just like I did in January .  I have concluded tagging this year's challenges as #ProjectScaleDown , this is the hashtag you will follow on twitter and then the mini hashtag defines the month.

Stand Up and Sweat

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One of my little secrets is that I hate going down when exercising, I mean any type of exercise that will make me either be on my back, bend my knees so much, sit down etc. If you ask me I dislike exercises such as lunges, squats, lying bench press etc. Find below some wonderful workouts you can do while standing and still break a sweat. Core : Upper Body : Thighs : I love Shaun T so much when it comes to working out without getting down. I can fully recommend this video (Hip Hops Abs) for a crunchless exercise. STAND UP AND JUST DO IT

Day 142 Update: Workout Plan

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In my search, I eventually found something I can work with. It is a workout plan that gives enough rest and cardio/strength training in the correct frequency. I need all the discipline to be consistent till month end. I have re-started my streak yesterday [my streak involves only the days I do at least 10 minutes of intentional exercise]. Find below the plan for the remaining part of the month. Do not mind that this is for the month of January but I am using it for March.