Emotions and Weight Gain ...Connection?

So you are ready to take on the new year with an exercise program and eating plan that you know is going to give you the results that you are looking for right?
You have an entire month of planning that is written up and in your planner to remind you what you are to eat and what you are not to do at every minute of the day.
Eat this not that. Drink this not that. Clean eating, no sugar no gluten.
You are driven and motivated to take your diet and exercise program to the next level because this year unlike any other year you are GOING to make this happen for yourself.
Then something happens and you are desperately seeking a box of Ritz crackers and bottle of soda or a loaf of bread. Hey right now that would be great with a jar of the stickiest peanut butter while you whine about how horrible it feels to be you right now.
There are no straight clear answers to why people eat when they are upset. Some eat for the comfort, some are known to eat for protection from abuse as a child. There are so many reasons why. It is up to you to make the decision to find out what causes you to be different this year and take control.
If that means recognizing what causes you to eat. Is it the sight of an ex boyfriend or girlfriend? Is it the sound or smell or atmosphere of the past that cause the chemicals in your brain to react and beg for a calming feeling of something filling and comforting to calm you down? Learn to recognize that and then make those changes to do something different at those times.
Consider a walk or a run when your emotions want to get the best of you. Meditate or take deep breaths instead of running to the cupboards or the fridge to calm yourself. Better yet deal with the emotion of what you are facing at that moment you may find that is really not as bad as you thought and if it is consider seeking professional help if your budget allows.
Make the decision to have a better chance at winning the war you have waged on your weight and that you are going to win this year.

Week Two Is About To Begin

For those of you who are looking to continue on with the program that we started last week, here is the second week of walking that is encouraged to be used. This is an easy program that can be used quickly in 30 minutes and if used properly with correct diet and exercise you should already be feeling a bit better in terms of energy and better sleep.
Please understand that this is a day to day process and that you will have to know that the time it took you to get where you are was also a process. In other words, it did not take you a day to gain the weight it is not going to take a day to get the weight off. I suggest that in this process of looking good that you make the time to understand that you are required by me to feel good as well.
Feel good about the process, feel good about the energy, feel good about the fact that you are not perfect but you are trying.
If you want the entire article on this four week work out I encourage you to go to That's Fit
Now know this as well. This is week two. You made it to week two. Check back with us and lets get your cupboards and your refrigerator filled with good wholesome foods.
See you soon.



Week 2: Circuit walk

Length: 30 minutes

Goal: This walk mixes everything up so your body stays challenged and your mind doesn't get bored. You'll do some untraditional walking, which will work your muscles differently, in the end challenging you even more. The bonus? These untraditional moves engage the abs so you'll get a little tummy toning while you walk. One note: If you're on a treadmill, slow down a little so you can do these moves. You might even want to do the entire walk on the floor, marching in place when the plan calls for regular walking.

5 min: Warm up (intensity 2-3)
1 min: Straight arm/leg walk (as you extend arm in front of you, lift it to head height, keeping arm straight; at same time, lift opposite leg to hip height, keeping leg straight) (RPE 3)
1 min: Walk, lifting knee to hip height and pumping arms as if you're running (RPE 4)
2 min: Straight arm/leg walk (RPE 3)
1 min: Walk, lifting knee to hip height and pumping arms as if you're running (RPE 4)
2 min: Regular walk (RPE 4)
1 min: Straight arm/leg walk (RPE 3)
2 min: Regular walk (RPE 4)
2 min: Walk, lifting knees to hip height and pressing both arms overhead as you lift knees (RPE 3)
1 min: Walk on toes (RPE 3)
2 min: Walk, lifting knees to hip height and pressing both arms overhead as you lift knees (RPE 3)
2 min: Regular walk (RPE 4)
1 min: Walk, touching heels to butt (RPE 3)
1 min: Regular walk (RPE 4)
1 min: Regular walk, taking intensity down slightly (RPE 3)
5 min: Cool down (RPE 2)

Cleaning Out The Fridge

I decided that if I am going to really get serious about my looking good this year, I was going to have to go back to some old habits I had back when I was living in a larger city.
The number on thing that I myself along with many of you reading this post do is we workout. What we don't do is check ourselves on our eating habits. I wanted to make sure that if I was going to really look good I had to make sure that what went inside my mouth was going to make me look good as well.
What that means to me is I am going to have to fight my addiction to sugar.
I literally cleaned out the refrigerator and left nothing but a two dozen eggs, butter and seven gallon jug of Aloe Vera Juice.
Now it's time for some clean eating like I know how to do.
That was one way when I was in the city to keep control of my blood sugar, my energy levels and my appetite. Eating clean is boring at times because I kept it basic and simple. Now it seems to be catching on thanks to Tosca Reno. I saw this book The Eat-Clean Diet: Fast Fat-Loss that lasts Forever! in Oxygen Magazine about two years ago and finally bought a copy of it. Well I followed it cause it was super easy and there were sample recipes in there as well. I even broke down and began subscribing to Clean Eating magazine which came out only a couple months a year but had the BEST pancake recipes and entire calendars worth of meals that I could just use instead of guess working it through.
So rather than trying to make this hard on my self I am going to just start doing it again.
Eating clean has not failed me ever. I lost weight and I gained muscle and energy whenever I did it.
So I know what my refrigerator is about to look like and I am ok with that. I will post some recipes later in the mean time I suggest you take a look at what you have in your fridge that you can let go of and replace with something healthy.

Great Post on That's Fit - Week One Here

Great Post on That's Fit

So now here we are right here at another year and we might as well get started right away getting in shape right? No I don't think we should.
What we should do this year that has been different in all the other years we all vowed to lose weight is to think about this a bit different. We all need to be able to be healthier. We all need to be able to feel good about ourselves in what we wear and what we do and be confident in that.
Sounds good doesn't it? Easy enough right?
My truth is I want to look good and if being healthy is a by product of me wanting to look good then hey, I am all for it.
I am going to start off late this week with a 30 minute work out that I found on That's Fit. You will find the link to the post and the four week walking program right above in this post so you can work out here or choose one of the workouts on the site which are free and full length. Come on now there is no way you can lose and I am going to working out as well along with Cardio Chick
I started today. Just thirty minutes and I feel better and awake.
Here is the work out that I used from the link above.

Walk 1: Steady-State walk

Length: 30 minutes

Goal: During this walk, your goal is to keep yourself moving at one steady pace for the entire workout. The pace shouldn't feel too tough, but yet it shouldn't feel like a walk in the park either. By doing this walk, you'll build what's called your aerobic base, which you'll need if you want to get fitter.

5 min: Warm-up (RPE 2)
20 min: Walk at a moderate pace, pumping arms forward and back (RPE 3-4)
5 min: Cool down (RPE 2)

Now this is to be done for one week then follow the week two program.

Mmm now what's for breakfast?
Oh I hope I don't get myself in trouble with this one!

Another Clean Eating Day...Well Sort Of

I had a wonderful eating day today! I didn't get a full six small meals in today but I'm trying to get it done what with my busy day. I had to finish with my work from home job and get Imani to drill team practice, stop at the bank and get money ready for the back to school rally my organization is donating money to, pick up merchandise for the swap meet and drop it off.
Groceries oh yeah groceries! Yeah I did that too. I actually purchased all clean items too! I was feeling really good about that choice too. Then I came home after playing chauffeur, cooked dinner and THEN get this, I worked out AGAIN! I did a circuit training program that I love doing while I'm listening to dance and house music. It was awesome. I should sleep really well tonite.
Matter of fact I think I just might shut it down right after this post. But I can't. I have too many other things to do.

So what did you do today? Did you make some progress on your way to getting healthy, did you drink some water today? If not its cool you have yet another day to make that happen.

till then

Be Well

Work Out Now!

Ok I took off the kooky little tag on the side about how much weight I was losing because I am realising that this journey is about more than me just losing weight. This is about me staying healthy and not getting skinny.
There is a history of diabetes and alheizemer's on my dad's side of the family and on my mom's side of the family I lost two aunt's to breast cancer. Hmmmmm sounds like my life depends on me getting up and moving and eating better to take care of the only thing that will follow my entire life. ME MYSELF AND I.
So why don't you join me and move something daily. I have little radio station that I added on the side.
Why don't we press play and shake it for at most ten minutes? Got three minutes? How about through one song? You can do this. I can do this!
Work Out Now!

Till next time!

Clean Eating and Circuit Training

I'm still going through this book by Tosca Reno call The Eat Clean Diet. So far this is still like a refresher course for me since I used to work out like this and eat like what they talk about in this book. But you know what? I am so glad that I bought the book. I carry it around with me from room to room and in my laptop bag trying to stay creative with ways to get that exercise and good diet in me daily.
So for the past couple says well really a week I have been packing my little cooler whether I stay home or if I go up to my swap meet which we are still setting up.
Since I may be spending a lot of time during the day here at the swap meet I am thinking about bringing a cooler along with a slow cooker since there is like a break room here.
My daughter thought it was bit much but it is either that or when you come home from school there will be no dinner for you. I mean this cannot be hard really. Just cook it at the swap meet and drive it home at the end of the day. Come on.
So I have my exercise bands that I bought when I first got p90x, I have several sets and so I put them in my laptop bag as well. I have been getting in 10 minutes here and there working a certain group of body parts all at once with a 90 second burst of cardio like I dunno jumping jacks or running in place. Basically the cute term of scientific term is vertical progression according to Oxygen Magazine where you work one muscle group and then move on to the next while letting the other muscle group you just worked take a rest. I like that, you get more done and in less time and with the same results really.
I know this works because I used to do this on the regular. So I am just really back to my old beat.
I know what you all want to know too. Have I lost any weight yet? Yep I did. I wasn't really paying attention but I did thanks to this book and following it to the letter. I lost 4 lbs last week!
Now most of that no doubt was water but you know what? I'm going to claim it anyways and keep going. I would like to see how much I can take off and tone up by the time Kevin comes home off the ship! That would be fun to see the look on his face when I meet him at the airport!
That hot! Don't you think?
Anyone else tried the eat clean diet? Let me know how it went for you.

Chat later