Day 28 It just becomes Routine

They say it takes at least 3 weeks to become routine..and I certainly agree. This is not a diet...it is just eating healthy. Eating healthy does take planning and you do not have to deprive yourself from anything...You just need to plan for it if you are going to enjoy it. So yes, I eat healthy but I still enjoy desserts. Desserts like Fat Free puddings, or jellos. I sometimes will have an International coffee like Swiss mocha. Fat Free - Decaffeniated of course. If I want a glass of wine or 2, or even a beer there are light alternatives like Miller MGD which is only 64 calories and counts only as 1 point. A glass of wine (4oz) is 2 points. So do not deprive just figure your eating desires into your plan. It is possible to lose weight and eat a little of what you want and like, even if it isn't totally Low Fat or Calorie conscious.

Tomorrow is March 1 and I am still as motivated as ever. I have lost 12.5lbs and I feel better. I can tackle the next 10 without a hitch. The next 10lb weight loss will bring back into the teens again. 10lbs from now I will weigh 117.5 and that I must say Is truly motivating :)

Day 28 Feeling GREAT...after my run that is

I had a restless night of sleep last night...not sure if it is the food intake or the wine but I woke up a few times. I was feeling a bit dehydrated and really kind of crappy this morning. I had a 6 mile run ahead of me and was really questioning myself if I could get thru it. I have to tell you the first 2 miles were hard but my runs are getting progressively easier as I increase my mileage. I felt fantastic after my 6 miles were done and I must say I am so glad that I pushed myself out of bed this morning and got out there and told myself...."JUST DO IT!!"

Day 26 Have fun with friends

Tonight I planned a get together with some girlfriends...Healthy pizza from Whole Foods. A artichoke, spinach and calmata olive blend on a thin crust. Very yummy! And then I had a couple of glasses of wine. I had planned for this so saved up my calories or rather WW points and even though I went over a little, I have not lost control. This is key. I had a good workout in the morning followed by a much needed massage. I am good to go for the weekend.

Day 25 Cover all My Bases

This morning I did Body Flow which is a great Yoga class. Yoga is great for balancing and strength and a good class to put into your routine. It really helps you work you muscles especially in your core area with holding various positions. And Yes you will break a sweat when you do Yoga. After a great strengthening workout you get to lay back and relax. You can just cover yourself with a light jacket , put on your socks and really get into the Zen of the music. It is great for the mind to just lay back and unwind before you go on with your day.

Today, I am really covering all my bases. After having a Rest day yesterday..I will also be taking a Circuit class tonight. Circuit is a combination of weight stations and aerobic exercise. The class starts with a 2-3 minute high energy aerobic workout and then you head to various stations for a weight workout of approx 10-12 minutes. Every minute or 2 you change stations and truly get an entire body workout.

Heading to class shortly...

Day 24 RELAX

Today was a Relaxation day and a much needed one. I have worked out for the past 10 days and decided to take a day off. Your body really needs time to recover and I am glad that I took the day to do so. Sometimes the Rest days are just as important as the Exercise days.

Day 23 Uping the Anny

I had a great workout today at my Body Combat class. Always a great class that delivers an awesome workout. Tonight I will be heading back to the gym to run a couple of miles on the treadmill and then add in a 45 minute Spin class. Not too motivated now am I????

Tomorrow may be a Rest Day so I can recoup...I have been exercising pretty consistently for the past 10 days or more??? I am not even sure right now.

Day 22 Cause and Effect

I am at Cause with my Journey. I am making things happening and the effect is Great. I am feeling and looking better. It always feels great when someone says...."You are looking thin" . "Wow - Your so tiny..Are you losing weight?" " You are Looking Good."

All these comments have been coming my way and they are very motivating and the proof of my efforts are paying off. I feel the muscles coming alive and I notice the difference in my clothes. My motto is Nothing Tastes as Good as Being Thin Feels. This journey is Easy..It is now routine to eat healthy and exercise.

Have a good night!

Day 21 OH YES I CAN!!!

It is Sunday, Feb 21st and on this snowy day all I can say is OH YES I CAN!!!! I have to admit I was a bit disappointed on my Friday weigh in when I only saw a .25lb change. I could not understand it...I felt thinner and I was sure to see a couple of pounds gone. It did not deter me in the least. I kept on my track as a matter of fact I was determined to really have a good week next week and see some major movement.

I went to the gym today and ran on the treadmill. Happily I did my first mile at a 11:30 pace and then increased my second mile to a 10:30. The last and final mile on this 3 mile run I increased my pace to a 10:20 and at the half mile mark to a 10:00. The final quarter mile I went to a 9:50 pace and the last 1/10 brought it in at a 9:40...Woo Hoo!! Feeling so on top of the world I decided to step on the scale. I am down 3lbs since Friday...No I did not lose all that weight over the weekend. Chance are I was holding water on Friday when I weighed myself. Sodium intake will do that to you! So I am happy to tell you that I am down 12lbs since the beginning of the year....I rewarded myself with a soak in the hot tub to ease my aching muscles.

OH YES I CAN...I can run, I can lose weight and I can be the most motivated person in the world.

Day 20 Increasing my speed

Today felt great. I had a 5 mile run with my running group. Started out at an 11 min pace but felt a burst of energy and I increased over the entire run. My last 1.5 miles, I ran in 14 minutes so that is less than a 10 minute mile. I was surprised and it felt good. I plan on increasing and will probably start out pacing the 10:30 group next week. Eating well and sleep are definitely important factors to this workout. Next week is a 6 mile run. Eating good this weekend and my plan is to do a 2 - 2.5mile run tomorrow morning...I am ON FIRE!!!

Until tomorrow!!!!

Day 19 Weekends

Getting ready to start another weekend. I am psyched to have a fantastic weekend food wise and exercise wise. Eating healthy and running 5 miles tomorrow morning.

Back on top of the world!!! See you all tomorrow.

Day 18 - Avoid the Buffet Line

Day 18 - And we all know in this journey there will be bad days. Went out to dinner with the family at a local casino and they opted for a buffet. Not a very good choice when you are trying to watch what you are eating! I was very hungry since we had a full afternoon out and about. Everything looked good so I know I blew my points for the day. I definitely did not overstuff myself but I know what it feels like to eat just enough at dinner and I was a bit over that feeling of contented fullness. Fortunately for today my points reset for the week.

Learn from your mistakes- Get right back on track which I am doing today! Get out there and do a workout, eat right and forget about the slip ups. But most of all my point to this post is Avoid the Buffet Line. Buffets give you good choices but they are also very tempting to try alot of other foods and usually offer an array of tempting desserts. Buffet Lines are OK when you are in maintenance but when you are trying to lose weight...Opt for a sit down restaurant!!!!

Day 17 Just Dance

It was a fun and great workout today doing the Body Jam class. I had a great time doing a little salsa and learned some great new dance moves, and all the while burned some calories while having a blast. This weekly class changes a little each week so it really keeps you on your toes and you are guaranteed a great fat burning workout as well as a good time.

Making Fitness Fun is so important and when you can take a class, learn something fun and new while getting your groove on - what a better way to get your exercise in for the day!

Day 16- Winning is the Only Option

Day 16 of my Fitness challenge and I have decided to increase my workouts. Today I did Body Combat and a Spinning class. I think I probably burned close to 900 or maybe even a cool 1000 calories today!! Awesome day...and now I need a good night sleep to rest up for tomorrow.

Still doing well with the Weight Watchers plan...this is the first week that I started using up my Fitness points...so it is a good thing I am earning extra. Hope to see some good changes on the scale this Friday..Wish me luck!! I am in this to Win this Challenge!

Day 15 - I DO LIKE MONDAYS!!

Happy Monday and Happy Presidents Day everyone! I really DO like Mondays because it gets me back into my regular eatting and working out routine. This morning I went to my Body Pump class - this is an hour class that trains your entire body to some great uplifting music. I have to admit I really felt it today. I can truly feel my muscles underneath starting to fire and I think it is time to increase my weights.

It has been 2 weeks since I have been talking to all of you. I am now 9lbs thinner than I was at the beginning of the year, Jan. 1, 2010. I have to tell you that I am Absolutely Feeling Terrific...I can see some changes in the mirror and I can feel the changes in my body. It has elevated my mood and I love the feeling of success!

Make it a GREAT day everyone!

Day 14 - On my Journey of Fitness

Happy Valentines Day everyone! I went out to dinner for sushi last night and I have to say I am feeling rather full this morning. I did not do the All You Can Eat, and I am glad I did not because I know I can tend to overdo it when I decide to eat this way. Instead I picked 2 rolls and when presented with the 16..I could only eat 12. I felt very full as I ate and enjoyed one glass of sake. A tasty rice wine. I finally ended with a scoop of green tea ice cream. Too many calories for the night so my plan today is to really cut back. I have enough food to last me at least until noon today. The plan is to get in a workout this afternoon. See you all tomorrow.

Day 13 Wings beneath my Heels

I had an incredible run today on the Steamboat ditch trail with my running group. It was a beautiful clear day here in Reno - not a cloud in the sky and the trail has definitely improved from last week. I had the pleasure of pacing a small group this morning and I have to say I think I had a break through. I was running along my usual 11 minute mile pace and an incredible feeling of energy came over me. I can run faster and so I took off and by the end of the 2nd mile I had the 10min mile pacer clearly in my view. I felt so terrific that day that I can honestly say I felt like I had Wings beneath my heels. What a GREAT day it is!

Day 12 Think before You Eat

I wanted to share some ideas when it comes to eating and determining if you are really hungry or just experiencing cravings. These tips come directly from Dr. Agatston, creator of The South Beach Diet. This is a great meal plan that really helps you get off eating sugar.

Hunger is natural, but cravings can hit from time to time, and if you're like many people, it's not always easy to tell them apart. Here are some simple guidelines that can help you determine the difference:

When It’s Hunger:

Hunger is the feeling you get when you experience a normal and gradual drop in blood sugar about four or five hours after a meal. It's your body's way of telling you that eating is overdue. Hunger signals can come from your stomach (in the form of growls, pangs, or a hollow feeling), as well as from your brain (which may include feeling headachy or fatigued).

Make sure that you are adequately satisfying your hunger with the right foods, such as lean protein and plenty of vegetables at every meal. Another way to ward off hunger is to enjoy a mid-morning and mid-afternoon snack. Strategic snacking is especially important when you’re following a healthy eating plan. Studies show that it takes relatively few calories to prevent cravings but many more to satisfy them once they occur. "The quality of calories in your satisfying meals and snacks, along with a dessert that contains protein, should help keep your hunger at bay," says Dr. Arthur Agatston, creator of the South Beach Diet. "We encourage you to eat until you’re full and snack before you get hungry." Some snack ideas include turkey roll-ups, reduced-fat cheese, celery sticks with hummus, or fresh fruit (on Phase 2).

When It’s a Craving
Cravings, on the other hand, happen within a couple of hours of your last meal. Ironically, eating some foods can make you hungry! "Cravings can be caused by exaggerated spikes and dips in blood sugar that occur after you eat highly processed carbohydrates like white bread or cake or other highly refined baked goods, or white rice or white pasta. These foods are digested so quickly that they cause an almost immediate rise in blood sugar followed by a rapid dip soon after," says Dr. Agatston. It's this drop in blood-sugar levels that causes a craving. Moreover, the sight and smell of food can produce cravings as well. This is when the South Beach Diet "Three-Bite Rule" comes in handy: Simply take three bites of something you’re craving that you normally wouldn’t allow yourself to indulge in, such as a decadent dessert, for example, and then put it aside for a few minutes. Most likely you won’t come back to it. You’ll soon discover that just a few bites can be very satisfying.

The good news is that eating the South Beach Diet way (which means enjoying wholesome, fiber-rich foods, lean protein, whole grains, fresh fruits and veggies, low-fat dairy and heart-healthy unsaturated fats) can actually help you curb your hunger and cravings by reducing spikes in blood sugar.

Day 11 Rest Day

Sometimes you Must give your body a rest! I have been working out consistently for the past 7 days and decided to take a rest day. I most likely would not of done so but I also had an early morning doctors appointment so it was a given to take a day off. I find that working out in the morning works best for me. I just get dressed in my workout clothes and go. Every once in a while I will do an afternoon workout before dinner and this is also a good way to start off your evening. I find when I workout in the evening, I usually will not undo my entire evening by indulging in too much food or drink.

See you all later....

Day 10 - An All Time High!!

I am feeling on top of the world today. I am eating well and I am exercising extensively. I can feel every muscle in my body and I know that my body is in burning mode by the way that I eat and exercise. It is noticeable not only in my clothes but in the mirror. I only weigh myself once a week - Fridays and I am actually looking forward to it. This is a journey and I will succeed..it is in my mind. I see myself at my goal weight..I see myself accomplishing physically what I want...The Reno Tahoe Odyssey Run. For those of you who do not know what this event is...it is a 24 hour run around Lake Tahoe. You are part of a team and you run 3 runs ranging from 5 -7 miles in a 24 hour period. I see myself wearing the clothes that I truly love and want...and damn I look good in them!!

So, are you in? How are you all feeling out there? Comments welcome!

Day 9 Kick it!!!

I have had an awesome workout at Double Diamond Athletic Club today....Body Combat class which is also known as Kickboxing. This is a Total body - High Energy workout that has you punching and kicking...and has your muscles screaming!!!! If you truly want to get your body is shape put a Tae Kwon Do or Kickboxing workout into your routine. It is a fun and energizing workout that is sure to tone your body and burn mega calories!! All in all I feel great today after my workout. I am very focused this week and ready to see a loss on the scale.

If you need some extra motivation...Ask me about my DVD...Know for Yourself. A great motivational video that will help you put your goals into prospective and strive to achieve them.

I also have my DVD - Join the Evolution that is totally free to all my registered users when they become a community member at http://www.laurak.ijango.biz
This DVD is the beginning steps of positive and motivated thinking!!!

Day 8 -Spin Your Way to Success

Today I would like to talk about Spin classes. For those of you who are not familiar with Spinning - it is an awesome cycle class set to music that you may be able to find at your local gym. This aerobic burning workout can deliver 500-700 of pure calorie burning fitness in one hour! If you have not tried a class, I highly recommend it. If it is your first time Spinning definitely consult with the instructor and let them know. They will help you set up your bike so you are most comfortable and effective. Some terms you will hear are Jogging (out of the saddle) Running(also out of the saddle) Jumps (in and out of the saddle)...and the different positions you will hold your hands on the handlebars are Position 1 - 3.

You don't need Cycle shoes to do a Spin class but if you happen to really enjoy the class and do Spinning consistently then I highly recommend you invest in a pair. The biking shoes clip into the pedals and really increase the effectiveness of your workout.

Make sure you do have a bottle of water with you. This conveniently fits into your cup holder on all of the Spinning bikes. Drink often and a good rule of thumb is the 40 oz rule 8 -20 -12 - 8 ozs before the class, 20 during the class and 12 ozs after the class. It is also a good idea to have a healthy snack after the class like a fruit and a mozzerella cheese stick or a yogurt that offers a balance of protein and carbs.

Spinning is such a great workout...and it uses much more than just your legs. You get a great ab and glut workout as well. Not to mention the arms when you are balancing yourself in and out of the saddle or doing jumps.

Variety is the Spice of Life...I definitely recommend trying a Spin class to really give a jolt to your metabolism by trying something new in your routine. So Spin Your Way to Success!!!!

Day 7 Super Bowl Sunday

And so my blog now brings me to Day 7 of my 150 days to Fitness and to the ultimate party day of the year, Superbowl Sunday. Snack foods, alcohol beverages and partying with festive people. My plan is in motion today. I got a weight training workout and I am eating well. I had a couple of eggs in the morning and a salad for lunch. I am going to get through this day and still have fun. Superbowl Sunday is all about spending time with friends and watching the game. It is not about what I put in my mouth so I have the proper mindset to go into this day. This will be a GREAT DAY. See you tomorrow.

Day 6 Weekends

I have alway found weekends to be the most difficult when I am trying to eat healthy. Lets face it we have the challenges of breaking up our daily weekly routine and this can often lead many people astray from their eating and working out. I like to schedule in a workout at least one of the days over the weekend. Keep it to my typical morning workout time and this usually will set my tone for the entire day. Most importantly you must Plan. Plan for your day. If you are having a dinner party or going to an event then make a plan on how you are going to eat up to that point. I like to eat as few calories or points as possible so I can have more available points to eat at the event. Even so I make a mental note of what I am eating and if I slip the most important tip I can give you is - Get right back to it with your very next meal. This is a process and don't lose your Focus.

Day 5 Weigh in day

I have made Fridays my weigh in day. I only lost 1/2 lb this week even despite all my working out. A couple of slips in the eating along the way so it is understandable. All in all I have a total of 8lbs gone since the beginning of the year so I am very happy about this. My goal is to knock off 2lbs by next Friday. I am Determined!!!!

Day 4 Get Organized

Getting Organized is definitely a Key to Your Success. I have to admit my family can be very disorganized and I find that when I take the time to get things in order in the way of the house and my personal items, it not only feels great to be in organization but it makes my day go alot smoother. I always get up first thing in the morning and unload my dishwasher, organize my kitchen and living room while I make coffee and before I plan my breakfast.

Having your kitchen and refrigerator in order with healthy foods is key. I like to have 3 - 5 days, if not more of healthy foods at my disposal. f you do not have them readily available is it way to easy to fall off. I also like having my workout clothes clean and in order. There is no excuse that I do not have my running socks, or my favorite workout clothes when I pre-plan and organize. Organization of foods and workout clothes has been very helpful to my success of getting to my workout and eating good for the day.

Day 3 - Listen to Your Body

You will find as you participate in this Fitness journey that you must listen to your body. There will be days when you may need some extra calories or days when you are not feeling up to your regular exercise routine. You are adjusting to your healthy lifestyle and sometimes you may just need to take it easy some days or indulge in that extra snack during the day. Do not Fret - it will not ruin your routine. Just get back in the saddle the very next day. Do not do like I had for many years. I would mess up mid week and then just shrug my shoulders and say "Oh well - I will start again on Monday." Just start again tomorrow with the very next meal or get back to your exercise routine. Your body will thank you for giving it what it needs.

Day 2 - Eat Clean

Day 2 of my Challenge and my tip for today is to EAT CLEAN - Whole Grain, Natural Foods that are packed with Vitamins and Fiber. A great way to do this is my shopping the perimeter of your local food store. Shopping the Produce, Meats and Fish aisle and Dairy products are the best way to choose your foods wisely. Stay away from the interior aisles as these aisles are usually the shelves that have all the processed foods. It is amazing how America has so many processed foods. I had the opportunity to visit Europe and I have to say that the food tasted so wonderful. The breads, meats and cheeses tasted so delicious and "Real" that it made me really become aware of the Processed taste of some foods we have here in the States.

The Closer you eat to Nature the Better..Eat Organic and enjoy the taste of the fruit without eating all the chemicals they now use to keep fruit fresher longer. Shop your local store that offers a great selection of these foods such as Whole Foods, or Trader Joes.

Day 1 Make the Commitment - Determine Your Mindset

Today, is February 1, 2010 and this is Day 1 of my 150 day Challenge to Fitness. I am making the commitment in a public forum to keep myself accountable to me and to all of you out there who wish to tune in. You see...Failure is not an option....There is only Success.

We all have challenges...each and every one of us. Some big, some small but lets face it, we do not all live in a perfect world. We must overcome our obstacles and our challenges if we truly wish to be successful. Success comes when we make up our mind that this is the only option and we will not let anything stand in our way. Remember you are not alone...our challenges may be different but you must decide Mind over Matter. Some of us may have challenges with time...family, career. Some of us will use excuses like being too tired, too busy, not focused or motivated. Some of us may have unsupportive families, difficult relationships, or use the excuse of genetics. We are not here to speak of the challenges or the excuses...we can only leave them at the door and decide to be successful. I am hear to speak about the focus, the motivation and the success. I am here to offer tips on eating healthy and exercising. So I ask you..."Are you Ready?" I know that I am!

My methods of my journey will be as follows: I am going to follow the Weight Watchers online plan (registration is currently free). It is truly a great plan. I have started on the plan a few weeks ago and I am happy to report that I have lost 7.5lbs since the beginning of the year. My exercise plan will be to use my gym membership at the Double Diamond Athletic Club. I like to participate in several different classes including Body Combat (kickboxing), Body Pump (weight training) and RPM classes (spinning). I also will be participating as a Pacer for the Reno Running and Fitness Club. Training for the local half marathon starts this week. I am making the commitment for the next 150 days and my mind is set only on Success. So I ask you, "Are you In?

Have a Great Day everyone - You Absolutely Deserve it! See you tomorrow.