Wednesday, January 9, 2013

p90x experience day one

I got p90x for Christmas and I am so excited. I have been wanting to try it for a long time now and even did a blog post on it for BeachBody not to long ago. Yesterday was my first day and it was intense. I plan on doing my measurements and taking pics sometime this week. I did not do the fit test but maybe I will try to sometime this week if I can. The only thing on their fit test I know I can't do is the pull ups. I never really do push-ups or pull ups so it was challenging.

I felt really good after the first workout which was chest and back followed by ab ripper. When I woke up to get my daughter off to school today I was surprised that I felt no pain at all. I really expected to be in pain because after the workout I really felt spent. Well by this afternoon I started to feel the pain. It pretty much rocked my entire body.

I was happy to feel the pain. No pain No gain!

I am following the nutrition plan book that came with the program. I landed in the level 1 1800 calories a day group. I read over some of their recipes but some of them were just too fancy for me. I also cannot eat peppers, green, red, or other. I also cannot eat garlic as much as I like it, it hates me. Eating these things gives me a bad belly ache and I just feel horrible the rest of the night. I have so far really enjoyed the changes to my diet and feel great!

Here is what I ate yesterday:

I woke up late so lunch/breakfast was a chicken salad made with romaine lettuce, spinach, tomatoes, broccoli, carrots, feta cheese, and yogurt ranch. I also had a cup of strawberries.

My snack was a string cheese.

For dinner I had rotisserie chicken, 1 cup of wild rice, and veggies.
 
I have to work out in the evenings because hubby works late so after workout I had a protein bar and shake.
 
Because I missed breakfast I ate a light and fit yogurt for snack later that evening.

I must say I felt full all day. I normally eat dinner around 4pm but was not hungry so waited until 6pm. I feel great other than I am really sore which that will be less and less the more I do the program. The workouts have been very challenging and I like the change and newness of it.

I will keep you posted on everything as I do this program. I will try to post as often as I can.

Thursday, August 9, 2012

Almonds Lower in Calories Than Thought

Very interesting read. I love almonds! They are so good for you, so it is awesome to find they are lower in calories. How great is that? Now they just need to find that cheese cake is uber good for you and half the calories and I will be set :P


Here is a link to the study as well: Almonds 

Almonds Lower in Calories Than Thought | News:

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Tuesday, August 7, 2012

How many calories are you drinking?


While trying to lose weight every calories counts. Knowing how many calories are in the foods you eat and in your favorite drinks is half the battle. It's always shocking to find out your favorite food or drink is more caloric than you thought.

It is really easy to drink a large amount of calories and not even realize it. For example coffee. If you are anything like me I like to treat myself to a coffee every so often. When I do I like go to Starbucks. I used to get a venti coffee then add creamer and zero calorie sweetener. Coffee its self doesn't have any calories, it's all the items you add to the coffee that adds up.

Half and half is 20 calories per-tablespoon, which doesn't seem like a lot but adds up quickly. I add about 1/2 cup of half and half (8 tablespoons) to mine which brings the calorie count for the coffee to 160. If you use the flavored creamers your looking at 35 calories per-tablespoon so then you would be looking at 280 for that same coffee.

If you like sugar in your coffee add 15 calories per-tablespoon. Once again doesn't seem like a lot right? Say you add 3 tablespoons of sugar and 8 tablespoons of flavored creamer, your looking at 325 calories. That's a lot of calories in a drink. If you drink a smaller drink and use less sugar and creamer of course the numbers would go down but my point was that it is very easy to drink more calories than you are aware of.

Starbucks specialty drinks are another example. It is shocking how many calories are in some of there drinks.

Venti White hot chocolate     520 calories
Venti Vanilla Frappuccion     400 calories
Venti Java chip Frappuccion 440 calories

Those are just a few of the higher calorie drinks. Here is the link if you would like to check out the calories of your favorite drink: Starbucks nutrition

You can get a Venti non-fat latte for 170 calories. You just have to take the time to look at the nutritional information to find the lower calorie healthier choices. I like the non-fat latte because instead of creamer which is not nutritional it is made with skim milk which adds protein and calcium to your drink. You may still choose to treat yourself to your favorite coffee but you will be aware of the calories you choose to drink.

Soda or pop can also add up. An 8 oz soda is between 80-110 calories. This means a 24 oz soda is between 240-330 calories. For 330 calories you could eat a lot of food. A turkey sandwich, a smoothie, or a ton of vegetables. Cutting out high calorie drinks is a great way to kick off your weight loss journey.


Wine, beer, and other alcoholic beverages are another type of high calorie drinks. From what I can gather red wine is about 25 calories an oz. Does not sound like much right? 8 oz red wine = 200 calories. Sometimes you just need a nice glass of red wine to unwind from your busy day but just make sure you are aware of the amount you are drinking and if you have the extra calories to spare. Beer can be quite caloric at around 90-300 calories per 12 oz, most of them being in the 150 range. Here is a good chart if you would like to see where your favorite beer lands: Beer Chart.

Sweet tea is another high calorie drink. A McDonald's sweet tea 21 oz is 180 calories. Tea is like coffee it is zero calories so all the calories comes from sugar or sweeteners. Tea has many health benefits check them out here: tea health benefits. If you want to enjoy some tea with out the bad calories try honey, or zero calorie sweeteners.

Finding ways to enjoy your favorite drinks for less calories will help your weight loss dramatically. It is always so exciting to find a drink that is low to zero calories that you really enjoy and can be healthier for it. Water is always the best zero calorie drink but can get boring over time. My favorite drink has to be my homemade chocolate latte. I invested an espresso/latte machine because at $4 a coffee it was adding up. I buy Starbucks dark espresso beans and have them grind them for my machine, Silk light chocolate milk, and a little zero calorie sweetener. Yummo!

I would really like to find some good organic espresso beans. My sister suffers from headaches when she drinks coffee but she found that the organic brands do not give her a headache. That says a lot to me so time to hunt down some good organic coffee!

A brilliant way to make breakfast!

I am going to have to try this one! Looks so yummy!


A brilliant way to make breakfast! | Funny Pictures, Quotes, Pics, Photos, Images. Videos of Really Very Cute animals.:

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Friday, August 3, 2012

Svelte Gamer Project

My friend is starting his journey to weight-loss and good health. He is going to track his journey and what works and does not work for him. I am excited to read his blog and follow his progression! Check it out :)

Svelte Gamer Project:

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Thursday, May 10, 2012

Cincinnati Flying Pig Marathon 2012: My first marathon




I really trained hard for this race. Keeping paces between 10 minutes mile on slow days to 8 minutes really pushing it.  I ran some hills towards the end but not as many as I should have. I stuck to this training plan almost to the letter, only changing runs to different days if needed.

WEEK
MON
TUE
WED
THU
FRI
SAT
SUN
1
Cross
3 m run
5 m run
3 m run
Rest
5 m pace
10
2
Cross
3 m run
5 m run
3 m run
Rest
5 m run
11
3
Cross
3 m run
6 m run
3 m run
Rest
6 m pace
8
4
Cross
3 m run
6 m run
3 m run
Rest
6 m pace
13
5
Cross
3 m run
7 m run
3 m run
Rest
7 m run
14
6
Cross
3 m run
7 m run
3 m run
Rest
7 m pace
10
7
Cross
4 m run
8 m run
4 m run
Rest
8 m pace
16
8
Cross
4 m run
8 m run
4 m run
Rest
8 m run
17
9
Cross
4 m run
9 m run
4 m run
Rest
Rest
Half Marathon
10
Cross
4 m run
9 m run
4 m run
Rest
9 m pace
19
11
Cross
5 m run
10 m run
5 m run
Rest
10 m run
20
12
Cross
5 m run
6 m run
5 m run
Rest
6 m pace
12
13
Cross
5 m run
10 m run
5 m run
Rest
10 m pace
20
14
Cross
5 m run
6 m run
5 m run
Rest
6 m run
12
15
Cross
5 m run
10 m run
5 m run
Rest
10 m pace
20
16
Cross
5 m run
8 m run
5 m run
Rest
4 m pace
12
17
Cross
4 m run
6 m run
4 m run
Rest
4 m run
8
18
Cross
3 m run
4 m run
Rest
Rest
2 m run
Marathon


My only mistake during training is pushing it to hard. I like to run fast and my mind will push my harder than it is ready for. The last half of my training my ankle hurt a lot. I decided to do a little research on my ankle pain. I believe although I am not a doctor but based on location of pain and feeling that I had an eversion ankle sprain. It never got worse and with form I could elevate the pain. I am strong and dumb so I trained through it. I am one of the lucky few that did not hurt myself more by doing this. The last 2 weeks of my training I got a really bad shin splint, by race day this pain was almost gone.


We went to the expo the day before the marathon to pick up our packets. I did not know what to expect but there were a TON of venders at the expo. Lots of gear was 20-90% off . I had wanted to order some hot pink compression socks before the race but had not done so. I was excited to find them at the expo at 20% off ($48 vs the normal $60)!

I have been wanting to try the KT tape to see if it would help with my ankle pain and shin splints. We saw people getting taped up and found out they would tape you for free. So Jim(the hubby) and I both got in line. I believe the poor over worked tape guy taped my ankle wrong. He taped me for the more common inversion ankle sprain which ended up putting more strain on my ankle causing it to hurt more during the race. It hurt from take off to finish and even the next day during my recovery run. After I researched I took the tape off and have been resting my ankle in hope to heal it before my next training cycle.
 
At the expo we also got a bunch of free swag, a shirt, poster, and a duffle bag. Free stuff is always great!! I got an email with a link to a virtual goodie bag with a 10% off the Detroit marathon!


We hit Ihop on the way home as our pre-marathon carb load and it was awesome! We really like Ihop but the closest one is in Cincinnati which is a good hour from our house. That night I could not get to sleep. I knew I needed to but I was nervous and excited. We had to wake up at 3am and leave by 4am to give us more than enough time so we would not need to rush. I believe I was finally able to shut down at around 11:30pm that night, not giving me much sleep.

Next morning we got up and got ready. I made my normal morning chocolate latte for the caffeine boost and we grabbed our gear and made our way to Cincinnati. We arrived a little after 5am so we had an hour and a half till race time. We hit the restrooms then ate our peanut butter bagels. I was uncertain if we were aloud to use our iPods so when I saw people with headphones we went back to the car to get mine. By the time we made it back it was time to get corralled. We took our place and waited for the race to begin. I was surprised that it only took about 5 minutes to get over the start line.

Early on in the race about mile 2 or so we hit a bridge and I started to feel the earth moving under my feet. I felt good but wondered if I was going to faint or something. I relayed my thoughts to my hubby and he said "oh good it's not just me". To my relief  I realize the bridge was flexing under the weight of all the runners yikes! The view from the bridge was spectacular!

I ran/walked with the Jim. He got hurt early on in his training so he NPH'ed it (if you have ever seen How I meet your mother s2 e15 you know what I am talking about. If not and you have Netflix watch it!). I knew he had not trained and it would be slow going. We ran more than I expected. Even while running at his pace my heart rate never went over 140 and consistently stayed around 110-130 woot! Jims' heart rate was between 130-175 mostly between 160-175. I trained harder than we ran it so it was cake for me. I enjoyed every minute of the race and just had a blast! I was able to just enjoy the race and not stress about pace and time. I am glad I decided to run my first marathon with my hubby because the 6 hours I spent with him were unforgettable!

The views along the course were just awesome. We stopped at the top of the highest hill around mile 8 to take a picture, it was just to good to pass up. It looked over city and river. Just beautiful and breathtaking!
 

As I stated above my ankle hurt from the start but about mile 15 it was really bothering me, dang ankle! My shin was doing well but we had to hit a med tent and got some Motrin. 20 minutes later I loved everything and everyone!!

Somewhere in there (mile ~10) the half-marathoners were directed down a different course and the course really cleared out! It went from being packed to being deserted. That was a little strange.
The whole experience was just amazing! I loved the spectators cheers! I loved the views, and there were some amazing ones along this course. I loved the people dressed up on the side lines. I loved the music here and there. I also thought it was neat that we got to run part of the marathon on the highway, even though it was a hot.
Jim was able to muster up a little bit at the end and we sprinted across the finish line at the same time. It was the best feeling in the world to hear your name announced right before you crossed the finish line. It still seem surreal that I finished a marathon!

Our time was far from epic at 6 hours and 27 minutes but we finished! Which is amazing because as I stated earlier Jim did not train. I am so proud of him for finishing!

I expected to be in more pain the day after than I experienced. My quads hurt mildly but I am sure it is do to my lack of hill training. Over all it just feels like I hit weights for every muscle group yesterday. Pain is very mild not bad at all. I ran a 2 mile recovery run and it felt great. I watched some videos on youtube of people the day after a marathon and I could not believe how great Jim and I were doing compared to them. We are active people and workout so I am going to assume that is the reason.
 
My nutrition:
Chocolate latte
Panera bagel with peanut butter lightly spread
Roughly about 6-8 gummies
A Dixie cup of water every mile
A Dixie cup of Gatorade every mile
3 orange slices
2 Fig Newtons
30g of protein Myoplx shake
4.5 oz steak for a victory dinner
Half a platter of chili cheese fries victory dinner
3 Dark chocolate squares
I started to drink hot tea with my chocolate because I love the combo but I just wanted water.



My stats:
32 years old
139-140 lbs
5'9"

Post marathon I weighted 134 lbs and have maintain 136 lbs.

I plan on dropping down to 129-130 for my next marathon!




Hubby's comments:

I started training for distance running last summer and did just about everything wrong. My mileage went up too fast, going from literally never running to slowly jogging 3 miles to 14 miles in 4 weeks! I wasn't stretching correctly or enough so I started getting all kinds of pain from my arches, shins, calves, Achilles heel, knee, IT band, hamstring, hip flexor and my lower back! then I added hill sprints, interval training and fartleks. I started a daily dose of Motrin several times a day and 10 weeks ago when it had been taking me literally 15 minutes to limber up enough to hold the hand rail and get down the stairs I completely quit all exercise... hence the NPH "who trains for a Marathon" motto. I am SOOOOOO happy to say today I am pain free and have been stretching for the last week in preparation for the Flying Pig Marathon.

The damage from taking 10 weeks off all exercise? I gained 10 lbs (42yrs old, 225 lbs race weight 5'11" ~20% body fat(normally 15%)) and my heart rate went from 10 beats per minute higher than Janet's' to 30 beats per minute higher at the same effort during the marathon.


During the Marathon: I kept my heart rate under 175 as I knew 183 is my max sustained anaerobic rate for 13 minutes max...I didn't think I could keep 170's for much longer and tried to keep it under that and hope for the best. Like Janet, I was about getting miserable at around mile 13 and hit the med tent for 4 Motrin. We had been running/walking for 3 hours and 30 minutes. 15 minutes later I was feeling awesome! I knew I was going through a TON of water sweating so I did 1 Dixie cup of Gatorade and 1 cup of water until around mile 10 then it was 1 Gatorade and 2 cups of water. I did 3 of the GU Espresso things at approximately mile 10, 18 and 24 plus the 2 fig newtons around mile 24 and I felt SO revived.

At around mile 23 I was feeling REALLY fatigued not like I was going to stop but my enthusiasm was definitely getting cooked out of me in the 80+ degree full sun! The heat and effort was taking it's toll. At this point my heart rate was in the 130's just walking briskly ~3.5 mph. I tried a few jogs in here until we got down to the last .2 mile Janet told me she wanted to run so we picked up the pace to about a 6:30 mile! I was amazed I had enough left to sprint for almost a 1/4 mile. We got our Medals and hit the rest room one more time (2 other times during the race mile 8, 15).

Post Marathon: Euphoria after we walked the 2 miles back to the damned car! Yes the start and finish were not in the same place :  ( NOTE: park near the finish line not the start. BUT when we got to the car and I took my shoes off for a little stretching I was feeling awesome and jabbering at Janet about how much fun this was to run it with her.

I did immediately drink around 50 grams of Myoplex protein shake along with another couple pints of water we had in the car just for recovery. What was bazaar was about 15 minutes into the drive home I felt a huge wave of fatigue and tiredness hit me. I drank some more water and caffeine pre-workout drink (Super Pump 250) to get us the rest of the 45 minute drive home.

Shower, clean dry clothes and for out victory dinner we split a 9 oz Flo's Fillet and LARGE chili cheese fries at the Lonestar Steak House along with 2 more glasses of water. It was oh so good! 3 hostess cup cakes sitting in bed that night while watching the How I met your mother, marathon episode "lucky penny" and dead asleep at 9pm...only to wake up at 2:30 for a glass of water, 4 more Motrin and 30 gram protein shake and bathroom break then back to sleep till 7am.

I only woke up with tired legs and needing a good stretch on the mats then off to work. 4 more Motrin at 3pm and I really only have super sore legs that limber up after a couple steps. I somehow gained 2 lbs the day after the marathon, water weight?


Nutrition:
1.5 whole grain bagels, lots of peanut butter with water
2 packs multi vitamins one before one after
Glucosomine and Chondryten before and after
3 Espresso GU
2 Fig Newtons
1 delicious orange slice
~1 quart Gatorade
~3 quarts water
50 grams myoplex after
quart water after
4.5 oz steak and bunch of chili cheese fries for victory dinner
3 hostess cup cakes
24 oz skim milk
          
End of Jims comments.


We can not wait until our next marathon! I have already picked it out! The Detroit marathon woot! I grew up in Michigan so I thought it would be a great 2nd marathon. I read the description of the course and it sounded awesome! Jim is going to get on a training plan and hopefully our next race will be Legendary! I have not decided yet if I will run with him again or go for it and see what all my training and hard work will get me in time? I do not regret running my first marathon with Jim but can not help to wonder what my time could be?

If you have read my other blog posts then you know I use Dailymile as a way to keep track of my training. Thank you all my Dailymile friends for your encouraging words and good wishes. I wish you all the best in your training and goals!

 



Update:


It's been 2 weeks sense the race and I have maintained a 133 lb weight. I contribute this to cleaning up my diet as well as post race loss of about 4 lbs. As my husband said could have been water weight I don't know but I'll take it. I can not wait to start my next training. Happy running!

Monday, April 30, 2012

Exercise with cancer

Prevent Obesity and Cancer with Exercise
Guest post by David Haas  

There is a strong correlation between obesity, cancer and fitness in survival rates of cancer patients. Studies have shown that obese patients who lead sedentary lifestyles were less likely to survive after cancer treatment than those patients who were fit.

Many factors attributed to low survival rates. The most common factors included a compromised immune system, diabetes, heart disease and conditions related to depression and energy levels. In general, the overall quality of life for obese cancer patients was much lower than fit cancer patients.

What Can Obese Patients Do to Increase Survival Rates After Cancer?

Obese patients must incorporate exercise into their daily routines. Five days per week obese cancer patients should attempt to get 30 minutes of moderate exercise.  Some physicians may recommend exercising three days per week vigorously for 20 minutes if this is more accommodating to a patient’s schedule. Exercise will help patients lose weight and improve survival rates after cancer treatments.

In addition to exercise, a healthy diet must be maintained. This will also promote weight loss and improve a cancer prognosis. Since obese patients are more prone to diabetes and heart disease, improper eating habits can cause insulin levels to soar. Imbalanced insulin levels and hormone levels may affect the overall effectiveness of the body’s immune system. Compromised immune systems cannot fight cancer. Healthy diets must be maintained, in addition to exercise, for increased survival rates.

Weight maintenance, exercise and diet are all components of Cancer.gov’s energy balance measurements. People with good energy balance measurements are more likely to survive cancer than those with poor energy balance measurements. Obese patients should strive to have a good energy balance levels to improve life expectancies.

Does Obesity Negatively Affect All Cancer Types?

In general, the answer is yes, but more studies must be conducted to prove this finding conclusively. The effects of obesity on certain cancers are greater than others. Physicians can inform patients of the effects of obesity on their specific condition. Some general findings for specific cancer types are explained in brief:

Breast Cancer

Studies have shown that breast cancer risk was significantly reduced in women who incorporated a regular exercise regimen. After reviewing over 60 studies on major continents all over the world, experts found that exercise could reduce risk of cancer by 20 to 80 percent. This is significant and provides proof that obesity is not good for health.

Colorectal Cancer

Colorectal cancer risk can be decreased by 30 to 40 percent with exercise. Sedentary lifestyles are more conducive to developing cancer. Thirty to 60 minutes of vigorous exercise per day is recommended to reduce colon cancer.
   
Mesothelioma

No conclusive evidence has been gathered to show the effects of exercise in mesothelioma, but experts believe that exercise can be beneficial and obesity can exacerbate the condition. Exercise should be incorporated in cancer treatment for mesothelioma under the advisement of a physician.

Treat Obesity and Cancer with Exercise

Exercise can be beneficial for both obesity and cancer. Incorporate exercise into the daily regimen to improve a cancer prognosis and recovery. Exercise is an important part of most cancer treatments.

This is a guest post by David Haas. Thank you so much for this wonderful article and your passion for cancer and exercise awareness!

Check out David's blog HERE!