Transform!

I was selected to be part of a new group at our fitness center at work called Transform.  It's the first time it's been offered and I'm really excited to be part of it.
We meet twice a week for workouts and nutrition and, gulp, weigh-ins and body measurements.
I have big hopes for the next 6 months.  The support system and weekly weigh ins is going to help me stay on track.
Our homework for this week is about goal setting which is essential if you want to have success.

I have an interview today at 9 am.  I've been wearing my jeans for the past 2 weeks because it's the only thing that fits me right now.  I had to go shopping yesterday and now I'm squeezed into a pair of size 16 pants and an XL top.  As if I needed another reason to get in shape!
Rewarding myself with a super long cardio workout this afternoon.

Here we go... take 2

So a week ago I was on track for starting my new lifestyle, of getting strong and fit and healthy.  I was going to stop the endless talk about doing it and just START!
That hasn't happened.  I'm more aware of what I'm eating but I don't think I've made any changes to support my goal.
Hmmm...
This is how it begins.  This is how it's always begun.  Good intentions pushed aside for old habits. 

I'm going to enroll in a Healthy U Transformation program at work. The first meeting is tomorrow.  I think  I'm waiting for that before I do anything.

A few things I've noticed-  I want someone to tell me what to do, to eliminate the guesswork but when that happens I find myself rebelling.

During this next 6 months I expect change, not miracles.  I want to lose weight, not be at the end goal.
I want to stop thinking of this process as having an 'end' to it.  There is no finish line or if there is, it keeps moving to a different place.

Packed a good lunch today.  Eating well so far. Trying to drink all my water and tea.  I'll get there!

I'll post my progess- pix ,weight, the good, the bad and the ugly. 

6 months.  I can do it. 

Happy New Year!

Here we go...
Cliche to start something new on January 1, but motivation is high and the time is right.
Enough writing and talking about it.
It's time to Start. Eat. Move. Go. Inspire. Motivate. Change. Grow. Work. Succeed.

All the best to you this year. I hope 2013 is everything you want it to be!

So What's the Plan? part 2

Strength training, Tabatas, cardio (in that order)

First, some truths:

True!  The food will always win. You have to be smart about this one.  Who has a spare 3 or 4 hours a day to workout? Eating clean and balanced will make you so much more effective and efficient.

Yes!  That 30 minute stroll around the block does not mean that you get to eat cheesecake. That 30 minute Tabata session doesn't mean you get to have cheesecake either.  If you did it right, you won't be able to do much of anything, let alone eat!  Haha!

and my favorite reminder-

500 crunches a day will eventually give you a stronger core, but if you are layered in fat, who cares? No one will be able to see all your hard work!!  

So What's the Plan? part 1

Lean protein, green vegetables, oatmeal, sweet potatoes, berries, apples, grapefruit, greek yogurt, very limited cheese, seeds/nuts optional,olive oil, no refined sugar, no refined flour, nothing heavily processed, nothing fried

When I was losing weight before, this is how I did it. I was highly motivated (makes a HUGE difference) and  honestly, I didn't even want to eat crap.  I didn't 'cheat' because I was feeling so good about my progress and about the way I looked.   I wasn't feeling deprived either (makes a HUGE difference!)

I did learn a few things- I really have to limit my sugar intake, even when it comes to fruit.  I have to eat low glycemic fruits and those 1 a day (in the morning) or every other day.  

I also have to really limit my cheese intake, usually to once or twice a week.

mmmm, shrimp

Examples of some lower glycemic fruits:

Supplement

Supplements

I never really thought about adding supplements to my diet but the more I've seen and read it seems like most people who are serious about their health and nutrition use supplements in some form or other. The array can be overwhelming if you don't know where to start or know what your goals are. I found this video yesterday and thought she had some good suggestions about what to add to your daily routine.  These don't replace food, just enhance what you are eating now and making sure that you are getting a full store of everything your body needs to run well and efficiently.  

So I just started taking the 5-HPT based on her suggestions here.  A bottle of CVS brand was about $12 for 30 capsules. It recommends 2 capsules a day or 1 at bedtime since it can induce sleepiness!  I'll keep you all up to date on how this works.

In addition, I take 4000 iu a day of Vitamin D- strongly recommended for anyone living in areas with little sunshine for months on end.  Friends in NE Ohio, you know what I'm talking about!

I also take Omega 3 fish oil.  Most of the time.  Sometimes I forget to take it every day.

I drink green tea every day and try my best to have LOTS of water.  I can easily drink the recommended 8, 8oz servings a day when I'm at work but I struggle with it when I'm at home. I just got a big 1 gallon jug to keep in the fridge full of water so there's always some ready to go. I add lemon and lime slices to it.  Tasty!

This may change as my diet and program changes but for now, this is plan!  What do you take and why?  How has taking supplements improved your performance, endurance, strength etc.?