Ok. We're getting serious.
I spoke with three different people tonight who were all about fitness and getting me in shape for this pageant. Now that I have people depending on me other than myself, there's no turning back. It's time to go for the gold, give it all I've got, and stop eating chocolate. Dun dun dun.
January 1st marks 90 days until I leave for the pageant ... convenient with the new year, eh? Although I really don't prefer to start my super ridiculously healthy lifestyle until Monday, I've gotta go the distance. I've got to kick it up a notch. I've got to train my body to be healthy and fit, and I've got to teach my body to like it! Luckily, this has been done to my body before, and although my 4 weeks of eating whatever I wanted was bad, it is undo-able in a matter of ways ... and manner of ways that is about to begin January 1st!
This is what I've learned so far:
1. Eat small small small small meals every 2.5 hours to keep your metabolism in check. By doing this you are training your body to remember that it will be fed and keep it away from "starvation mode." When you don't eat regularly your body is always wondering when it is going to get its next meal, and as a precaution it holds on to the food you put into it just in case. When you teach your body that it is ALWAYS going to be fed every 2.5 hours or so, it starts to expect food more regularly, and will therefore "let go" of the food you put into it rather than storing it. However, this is only if you eat small meals. If you eat huge meals every 2.5 hours it is obviously going to end up storing much of those meals. Think of it as if your stomach has a mind all of its own! Just teach it how to act. It's like potty training. Kind of. Errr, OK it's nothing like potty training.
2. Protein in the morning. Protein in the evening. Protein before and after workouts. Protein is your friend.
3. Fruits before 2:00pm. Never after.
4. Water. Water water water water water. A gallon a day.
5. Interval cardio in the morning will burn a higher amount of fat than in the afternoon. And now that I'm typing this I'm wondering why he said that to me ... I should probably ask and clarify for you. *Taking mental note now.*
6. Believe in yourself. Do it for you body, for your attitude, for your fit and healthy lifestyle. Don't call it a "diet," that's a nasty word that society has come to associate with punishment. A healthy lifestyle isn't punishment, it's WONDERFUL, and it makes you feel so so good!! You just have to teach your body how to get used to it. When it's used to eating crap, it has to ween itself off! Give it time and STAY MOTIVATED. Eye on the prize girls and boys. YOU CAN DO THIS.
Tuesday, December 29, 2009
Wednesday, December 23, 2009
Convince Your Brain to Stop Overeating
This is my biggest problem: Overeating. Especially when my boyfriend is in town and we go out for dinner -- I feel like I must subconsciously be trying to keep up with him or compete with him for portion sizes consumed.
Think about it ... our stomachs are supposedly only the size of one of our fists. Can you imagine how far those suckers have to stretch out to be able to hold all of the food that is given to us at dinner restaurants? It seems to me that we weren't meant to have that much food at once ... so I did some research.
WHY DO WE EAT TOO MUCH?
According to How Life Works that's the way our brains are programmed. Throughout our evolutionary history, food has been scarce, so in order to ensure survival, humans have been conditioned to eat as much as they can whenever food is available. Unfortunately, when food is abundant and rich in calories, as it is today, the results can be ugly.
Well, again according to How Life Works, Dr. Alan Hirsch did a study and noticed that many patients who had lost their sense of smell and taste due to illness or accident experienced rapid weight gain. Certain smells and tastes seemed to be acting on the brain to control the appetite. Could it be that the smells in processed food are tricking our brains to consume more of them? Well, I believe it may have something to do with it ... maybe a similar affect to how sugar makes us crave more sugar once the high has died down.
So how do you convince your brain to stop overeating? Well, you have to get serious and know that you're just trying to help your body and your health. You have to think ... am I really hungry, or is it just my mind playing tricks on me? When you think you're hungry try drinking a huge glass or two of water first. Maybe you were just thirsty and now you will have saved yourself some calories. Also ... when you're craving that big slice of pumpkin pie during Christmas dinner you can ask yourself ... how will I feel after I eat that? Does it really taste that good or is it the cravings doing all the talking? Is that pie something my body needs?
Toni told it to me this way:
Would you buy motor oil to put in your car if you heard it might break the engine? Would you clean your clothes with soap that warned it could cause sickness? Would you brush your teeth with toothpaste that was said to possibly put holes in your teeth? NO! So why would you put sugar and processed foods into your body when it has been PROVEN to do harm? Well obviously we're all human and I, myself, am ADDICTED to sweets ... but with everything there HAS to be some moderation. We can even overeat fruits and vegetables if we aren't careful!
So lets all do our best, perhaps not to go on any crazy diets at the first of the year, but to just be more careful. Measure your food, be careful, and just eat what your body requires. Remember, whatever your body doesn't need it gets rid of, but some it saves as fat on your bootie! With 4 months until the Miss USA Pagant and 5 months until Summer, I think it's time to get serious!!
:)
Think about it ... our stomachs are supposedly only the size of one of our fists. Can you imagine how far those suckers have to stretch out to be able to hold all of the food that is given to us at dinner restaurants? It seems to me that we weren't meant to have that much food at once ... so I did some research.
WHY DO WE EAT TOO MUCH?
According to How Life Works that's the way our brains are programmed. Throughout our evolutionary history, food has been scarce, so in order to ensure survival, humans have been conditioned to eat as much as they can whenever food is available. Unfortunately, when food is abundant and rich in calories, as it is today, the results can be ugly.
Well, again according to How Life Works, Dr. Alan Hirsch did a study and noticed that many patients who had lost their sense of smell and taste due to illness or accident experienced rapid weight gain. Certain smells and tastes seemed to be acting on the brain to control the appetite. Could it be that the smells in processed food are tricking our brains to consume more of them? Well, I believe it may have something to do with it ... maybe a similar affect to how sugar makes us crave more sugar once the high has died down.
So how do you convince your brain to stop overeating? Well, you have to get serious and know that you're just trying to help your body and your health. You have to think ... am I really hungry, or is it just my mind playing tricks on me? When you think you're hungry try drinking a huge glass or two of water first. Maybe you were just thirsty and now you will have saved yourself some calories. Also ... when you're craving that big slice of pumpkin pie during Christmas dinner you can ask yourself ... how will I feel after I eat that? Does it really taste that good or is it the cravings doing all the talking? Is that pie something my body needs?
Toni told it to me this way:
Would you buy motor oil to put in your car if you heard it might break the engine? Would you clean your clothes with soap that warned it could cause sickness? Would you brush your teeth with toothpaste that was said to possibly put holes in your teeth? NO! So why would you put sugar and processed foods into your body when it has been PROVEN to do harm? Well obviously we're all human and I, myself, am ADDICTED to sweets ... but with everything there HAS to be some moderation. We can even overeat fruits and vegetables if we aren't careful!
So lets all do our best, perhaps not to go on any crazy diets at the first of the year, but to just be more careful. Measure your food, be careful, and just eat what your body requires. Remember, whatever your body doesn't need it gets rid of, but some it saves as fat on your bootie! With 4 months until the Miss USA Pagant and 5 months until Summer, I think it's time to get serious!!
:)
Monday, December 21, 2009
Weight Training Workout
Proof that you NEED to try this workout: MY BODY IS KILLING ME!!!!! In a good way. I did this routine Saturday morning and it's hard for me to get up out of my chair today at the office. A much as the aching is a pain in the butt (haha, no pun intended!!!) ... it's nice to know I worked my body, and I bet you'll appreciate it too, so go give this workout a shot!!
I'm going to call it the "Three and One Point Five" Workout:
It's easy.
At your gym I'm sure there are a bunch of weight machines. Choose three, complete three sets of 15 reps at a weight that is challenging (but do-able three times through). When I did this, I was grunting and groaning by the end of each set of 15 because it had gotten that difficult -- aim for the grunt. :) After the weight lifting ... you're sprinting. See example that follows.
First I chose two leg machines and a butt machine. After 3 sets of 15 reps on each machine I went to the treadmill and sprinted for 1.5 minutes at 9.0 speed. It's only a minute and a half, and it takes the machine about 30 seconds to get up to 9.0 anyway. YOU CAN DO IT!!!
After the sprint, go back to three DIFFERENT machines. This time I chose a bicep, a tricep, and a shoulder exercise. When I finished three set of 15 reps on each I went to the treadmill again for a sprint -- 1.5 minutes at 9.0 speed. DO IT!!!
Repeat this until you have run on the treadmill 5 times. At 9.0 for 1.5 minutes you should be traveling approximately 0.2 miles. After 5 times you have run 1 mile at 9.0, which when mixed in between weight training is amazing for your heart, your metabolism, your endurance, your everything!!
This whole workout took me about an hour, and I'm telling you ... it was awesome. And for those who have not yet conquered your fear of the free weights area -- try venturing to that scary beyond during this workout. I used the smith machine and did arm curls in the free weights area and since I was running back and forth between free weights, machines and the treadmill, it looked like I knew what I was doing, lol.
GOOD LUCK!! And let me know what you think :)
I'm going to call it the "Three and One Point Five" Workout:
It's easy.
At your gym I'm sure there are a bunch of weight machines. Choose three, complete three sets of 15 reps at a weight that is challenging (but do-able three times through). When I did this, I was grunting and groaning by the end of each set of 15 because it had gotten that difficult -- aim for the grunt. :) After the weight lifting ... you're sprinting. See example that follows.
First I chose two leg machines and a butt machine. After 3 sets of 15 reps on each machine I went to the treadmill and sprinted for 1.5 minutes at 9.0 speed. It's only a minute and a half, and it takes the machine about 30 seconds to get up to 9.0 anyway. YOU CAN DO IT!!!
After the sprint, go back to three DIFFERENT machines. This time I chose a bicep, a tricep, and a shoulder exercise. When I finished three set of 15 reps on each I went to the treadmill again for a sprint -- 1.5 minutes at 9.0 speed. DO IT!!!
Repeat this until you have run on the treadmill 5 times. At 9.0 for 1.5 minutes you should be traveling approximately 0.2 miles. After 5 times you have run 1 mile at 9.0, which when mixed in between weight training is amazing for your heart, your metabolism, your endurance, your everything!!
This whole workout took me about an hour, and I'm telling you ... it was awesome. And for those who have not yet conquered your fear of the free weights area -- try venturing to that scary beyond during this workout. I used the smith machine and did arm curls in the free weights area and since I was running back and forth between free weights, machines and the treadmill, it looked like I knew what I was doing, lol.
GOOD LUCK!! And let me know what you think :)
Interesting Birthday Appearance
Well ... not an "official" appearance, but an interesting story nevertheless. This past Friday night, Miss Illinois USA showed up at a little girl's 9th birthday party. I thought it would be fun to visit with the girls, talk about what they do at school, encourage them to spend lots of time with their families over the holidays, telling them to help their moms and dads as much as they could because Santa was watching. You know, things you tell little girls! However, 9 year olds aren't the same as they used to be ... or maybe I just don't hang out with 9 year olds enough.
Anyway ... the story:
Kelly, the birthday girl, is the daughter of my mom's close friend. Kelly's mom thought it would be great if I could come by, but she didn't prep me for what to expect (and maybe she didn't know). I walked into a family room full of girls sitting around the couches and floor. When I stepped around the corner adorned in my crown and sash, their eyes lit up unlike any I'd ever seen -- and trust me, my eyes light up a lot because I get excited about everything. I felt like I was Hannah Montana or something by the way they reacted. YIKES!
The girls jumped off their seats, came up to me and started touching me, asking questions and wanting to take pictures without even taking a second to ask my name. I have purely become Miss Illinois USA to them with no care for what I do, what I stand for, who I am, what I can teach them, or anything like that. As much as I was disappointed by the fact that I didn't get to teach them the things I had hoped to while I was there, I was excited about their enthusiasm -- until it got a little weird.
One girl asked me if I lived in a castle, hehe. :) Another asked me if I could tell her where I lived, because she would love to come visit and possibly have a sleepover. One little girl offered me her brother's bedroom in the basement, "since he just moved away to college, and there is plenty of room for all of your stuff," she said. But after all of the cute questions were asked and all of my thoughts about, "Aww, aren't they so adorable," wore off ... their inner creeps came out to play.
One girl asked me if I could please provide her with my fingerprints. Later, when we were eating the cake, the same little girl asked me if I could put frosting on my lips and kiss a piece of paper for her. She also asked me to write down my birthday, my boyfriend's name, what town I'm from, how tall I was, and what my favorite color was. I was just waiting for her to ask my blood type! It was bizarre!
Then the little girls thought it would be a great idea if I were to hold them. Literally, 9 year old girls wanted to crawl into my arms like 6 month old babies while I rocked them back and forth. It's cute that they admired me and wanted to be near me, but it was most definitely a unique request. Later, they decided it would be fun to wear my high heeled black mid-calf boots around the house ... so each of them took a turn wearing my boots, which came all the way up to their knees or further for most of them. It was sweet, and they were very excited to be wearing "big girl shoes!" Haha.
To make a long story short, it was an interesting experience filled with good points and bad, although all points that I will always remember. I hope Kelly will always remember her birthday party, and I hope the girls will remember it as well. Even though I didn't get to teach them anything specifically, hopefully I taught them what it means to be friendly and kind, and how not to give strangers your finger or lip prints, lol. :)
Anyway ... the story:
Kelly, the birthday girl, is the daughter of my mom's close friend. Kelly's mom thought it would be great if I could come by, but she didn't prep me for what to expect (and maybe she didn't know). I walked into a family room full of girls sitting around the couches and floor. When I stepped around the corner adorned in my crown and sash, their eyes lit up unlike any I'd ever seen -- and trust me, my eyes light up a lot because I get excited about everything. I felt like I was Hannah Montana or something by the way they reacted. YIKES!
The girls jumped off their seats, came up to me and started touching me, asking questions and wanting to take pictures without even taking a second to ask my name. I have purely become Miss Illinois USA to them with no care for what I do, what I stand for, who I am, what I can teach them, or anything like that. As much as I was disappointed by the fact that I didn't get to teach them the things I had hoped to while I was there, I was excited about their enthusiasm -- until it got a little weird.
One girl asked me if I lived in a castle, hehe. :) Another asked me if I could tell her where I lived, because she would love to come visit and possibly have a sleepover. One little girl offered me her brother's bedroom in the basement, "since he just moved away to college, and there is plenty of room for all of your stuff," she said. But after all of the cute questions were asked and all of my thoughts about, "Aww, aren't they so adorable," wore off ... their inner creeps came out to play.
One girl asked me if I could please provide her with my fingerprints. Later, when we were eating the cake, the same little girl asked me if I could put frosting on my lips and kiss a piece of paper for her. She also asked me to write down my birthday, my boyfriend's name, what town I'm from, how tall I was, and what my favorite color was. I was just waiting for her to ask my blood type! It was bizarre!
Then the little girls thought it would be a great idea if I were to hold them. Literally, 9 year old girls wanted to crawl into my arms like 6 month old babies while I rocked them back and forth. It's cute that they admired me and wanted to be near me, but it was most definitely a unique request. Later, they decided it would be fun to wear my high heeled black mid-calf boots around the house ... so each of them took a turn wearing my boots, which came all the way up to their knees or further for most of them. It was sweet, and they were very excited to be wearing "big girl shoes!" Haha.
To make a long story short, it was an interesting experience filled with good points and bad, although all points that I will always remember. I hope Kelly will always remember her birthday party, and I hope the girls will remember it as well. Even though I didn't get to teach them anything specifically, hopefully I taught them what it means to be friendly and kind, and how not to give strangers your finger or lip prints, lol. :)
Wednesday, December 16, 2009
Flogg Daily -- Record Book
This book rocks.
I bought it in July and started using it at my 90 day mark to the Miss Illinois USA Pageant this past August. It has pages for an exercise log, a food journal, places to record your weight, sleep, measurements, etc etc. It has a spot for before and after pictures in the back, and I have inserted my own food pyramid to the space in the front. It is so useful, and it's light so I carry it in my purse with me at all times. There are pages in the back with lists of foods and exercises and the amount of calories and other facts that correspond with each. It really is an all around great record book. I would recommend it to anyone interested in getting really serious about fitness and a healthy diet.
It can be found at the Flogg Daily Website. I think I might have to order another one for the 90 day mark for Miss USA!!!
I bought it in July and started using it at my 90 day mark to the Miss Illinois USA Pageant this past August. It has pages for an exercise log, a food journal, places to record your weight, sleep, measurements, etc etc. It has a spot for before and after pictures in the back, and I have inserted my own food pyramid to the space in the front. It is so useful, and it's light so I carry it in my purse with me at all times. There are pages in the back with lists of foods and exercises and the amount of calories and other facts that correspond with each. It really is an all around great record book. I would recommend it to anyone interested in getting really serious about fitness and a healthy diet.
It can be found at the Flogg Daily Website. I think I might have to order another one for the 90 day mark for Miss USA!!!
Conquer Your Fear of Weight Training
If you're a woman who is anything like I was a year ago, you're terrified to enter the scary terrain at the gym known as the "free weights area." However, taking that step across the border between the lady-safe zone and the "man's-area" is not as frightening as it may seem ... let me tell you why:
For me, it was about intimidation. I was scared to lift weights with the boys because I was nervous that they were all starring at me, wondering what business I had in a weight room, and secretly making fun of me for lifting incorrectly or for lifting weights that were not very heavy. The fact of the matter is though, I had to get over it! First of all, the boys could care less about you and your weight training. Second of all, it's about YOUR HEALTH, not about the way others perceive you (although if you're at the gym lifting weights I'm pretty sure the only way they should be perceiving you is "good for her for working hard.") So I thought of it this way: In the beginning I am going to look stupid and weak, but as I progress I will be able to train more seriously and will get stronger. Someday maybe those boys won't be starring at me for looking out of place, but for looking muscular, tone, and fit! I just had to get there first.
Here are some of the reasons why you should stop being intimidated and just get in the weight room!
01
Weight training tones your muscles which looks great! Also, it raises your basal metabolism which causes you to burn more calories 24 hours a day. You'll even burn more calories while you're sleeping!
02
Weight training energizes you.
03
It has a positive effect on almost all of your 650+ muscles.
04
Weight training makes you strong. Strength gives you confidence and makes daily activities easier.
05
It helps to ease aches and pains in your back and shoulders.
06
It decreases your resting blood pressure, which is good for your heart.
07
It decreases your risk of developing adult onset diabetes (along with a healthy diet!)
08
It improves your posture.
09
It improves the functioning of your immune system (less time feeling like crap and more time feeling strong and beautiful!)
10
Weight training improves your balance and coordination (important for walking on stage in heels at pageants :) but also important for your core muscles and your daily life).
11
**Most important**
Weight training elevates your mood.
***********************************
Now, if those weren't good enough reasons for you to hit the weight room, here's my own little recep -- the boys really don't care that you're in there, so suck it up and hit the weights. After all, it's only for your benefit, not theirs! If you practice, you'll eventually get it right and won't look stupid, just awesome. If you're doing a move incorrectly, hopefully some nice boy will help you out and then you'll have a friend.
Plus ... do you really want to do the same boring cardio every day when you can be giving your metabolism a boost with weight training (which will cause you to burn more fat, longer)?!?!
Weight training ... the way to go ... NOW GO GET 'EM GIRLS!!!!
For me, it was about intimidation. I was scared to lift weights with the boys because I was nervous that they were all starring at me, wondering what business I had in a weight room, and secretly making fun of me for lifting incorrectly or for lifting weights that were not very heavy. The fact of the matter is though, I had to get over it! First of all, the boys could care less about you and your weight training. Second of all, it's about YOUR HEALTH, not about the way others perceive you (although if you're at the gym lifting weights I'm pretty sure the only way they should be perceiving you is "good for her for working hard.") So I thought of it this way: In the beginning I am going to look stupid and weak, but as I progress I will be able to train more seriously and will get stronger. Someday maybe those boys won't be starring at me for looking out of place, but for looking muscular, tone, and fit! I just had to get there first.
Here are some of the reasons why you should stop being intimidated and just get in the weight room!
01
Weight training tones your muscles which looks great! Also, it raises your basal metabolism which causes you to burn more calories 24 hours a day. You'll even burn more calories while you're sleeping!
02
Weight training energizes you.
03
It has a positive effect on almost all of your 650+ muscles.
04
Weight training makes you strong. Strength gives you confidence and makes daily activities easier.
05
It helps to ease aches and pains in your back and shoulders.
06
It decreases your resting blood pressure, which is good for your heart.
07
It decreases your risk of developing adult onset diabetes (along with a healthy diet!)
08
It improves your posture.
09
It improves the functioning of your immune system (less time feeling like crap and more time feeling strong and beautiful!)
10
Weight training improves your balance and coordination (important for walking on stage in heels at pageants :) but also important for your core muscles and your daily life).
11
**Most important**
Weight training elevates your mood.
***********************************
Now, if those weren't good enough reasons for you to hit the weight room, here's my own little recep -- the boys really don't care that you're in there, so suck it up and hit the weights. After all, it's only for your benefit, not theirs! If you practice, you'll eventually get it right and won't look stupid, just awesome. If you're doing a move incorrectly, hopefully some nice boy will help you out and then you'll have a friend.
Plus ... do you really want to do the same boring cardio every day when you can be giving your metabolism a boost with weight training (which will cause you to burn more fat, longer)?!?!
Weight training ... the way to go ... NOW GO GET 'EM GIRLS!!!!
Tuesday, December 15, 2009
10-10-10
This workout was shared with me by one of my favorite boot-camp ladies. Kathy, a true master of the 10-10-10 workout has been working her butt off with Toni and I in the gym and has lost TWO PANT SIZES!!!!! I think that's a good reason for you to try out her secret weapon ...
10-10-10 = 10 push ups, 10 sit ups, 10 squats ... 10 times.
Kathy suggests trying to fit it in once a day or once every other day. She varies her activities as well (see below)!
EXAMPLES:
PUSH UPS
1. regular push ups
2. triceps push ups -- keep your elbows close to your body when you push up. They should graze against the side of your body on the way down.
3. wide handed push ups -- place your hands wider than shoulder distance and push up.
4. triangle push ups -- make a triangle out of your thumbs and forefingers on the ground beneath your chest and push up.
5. push ups using a ball -- this one is tough (FYI) ... using a large balance ball put your hands on top and your feet on the floor and push up using the ball. You'll have to really squeeze the ball with your arms to be able to maintain your balance. This push up is great because it works your core to the max!
SIT UPS (there are a million variations, but here are a few to start with)
1. regular crunches
2. bicycle crunches -- keep your shoulders off the ground for more core work
3. side-to-side -- balancing on your rear end with your feet off the ground and legs bent in the air, put your hands together in a fist in front of you and touch to the left, then the right, then repeat ten times.
4. butt lift -- lay flat on the ground with your hands behind your head. Lift your legs straight at a 90 degree angle to your body. Raise them to the ceiling, removing your butt from the ground. *Important ... do not rock!! Go straight up and down for the best work out.
5. pretzels -- move to one side of your body with one of your bootie-cheeks on the ground. Your BOTTOM foot should be cuddled over-top of your top foot so they are linked together. Your TOP arm should go behind your head, and your BOTTOM arm should stay on the floor for support. Crunch your legs and head together up in the air using your abs to crunch and not your supporting arm. Switch sides.
SQUATS
1. regular squats
2. ballet squats
3. side squats
Don't try to do the hard stuff all at once if this is your first time. It's important to ease in to your workouts. Heck ... when I first started boot-camp I couldn't even finish a one minute plank. You just have to keep practicing and you'll get there :)
Good luck!!
10-10-10 = 10 push ups, 10 sit ups, 10 squats ... 10 times.
Kathy suggests trying to fit it in once a day or once every other day. She varies her activities as well (see below)!
EXAMPLES:
PUSH UPS
1. regular push ups
2. triceps push ups -- keep your elbows close to your body when you push up. They should graze against the side of your body on the way down.
3. wide handed push ups -- place your hands wider than shoulder distance and push up.
4. triangle push ups -- make a triangle out of your thumbs and forefingers on the ground beneath your chest and push up.
5. push ups using a ball -- this one is tough (FYI) ... using a large balance ball put your hands on top and your feet on the floor and push up using the ball. You'll have to really squeeze the ball with your arms to be able to maintain your balance. This push up is great because it works your core to the max!
SIT UPS (there are a million variations, but here are a few to start with)
1. regular crunches
2. bicycle crunches -- keep your shoulders off the ground for more core work
3. side-to-side -- balancing on your rear end with your feet off the ground and legs bent in the air, put your hands together in a fist in front of you and touch to the left, then the right, then repeat ten times.
4. butt lift -- lay flat on the ground with your hands behind your head. Lift your legs straight at a 90 degree angle to your body. Raise them to the ceiling, removing your butt from the ground. *Important ... do not rock!! Go straight up and down for the best work out.
5. pretzels -- move to one side of your body with one of your bootie-cheeks on the ground. Your BOTTOM foot should be cuddled over-top of your top foot so they are linked together. Your TOP arm should go behind your head, and your BOTTOM arm should stay on the floor for support. Crunch your legs and head together up in the air using your abs to crunch and not your supporting arm. Switch sides.
SQUATS
1. regular squats
2. ballet squats
3. side squats
Don't try to do the hard stuff all at once if this is your first time. It's important to ease in to your workouts. Heck ... when I first started boot-camp I couldn't even finish a one minute plank. You just have to keep practicing and you'll get there :)
Good luck!!
Monday, December 14, 2009
Miss Iowa USA 2010
Congratulations to my beautiful friend Katie Connors who won the Miss Iowa USA Pageant last night!! I have been rooting for her, and her for I, and we are so so so so so thrilled that we're going to get to be in Vegas together in April! It's going to be awesome to have a friend along the way ... and she's a sweetheart so I know it's going to be lots of fun.
YAY KATIE -- Miss Iowa USA 2010!! We're pageant neighbors! Haha. :)
YAY KATIE -- Miss Iowa USA 2010!! We're pageant neighbors! Haha. :)
Friday, December 11, 2009
Workout
OK I tried the high intensity workout below and it was rough. You just have to keep thinking that it's ONLY three minutes of each level and you can get through it. 15 minutes total. NOT that bad!
I do have another workout though that might make your bones ache:
5 minutes, Run, 3.0 incline, 7.0 speed
5 minutes, Stairs (run REAL stairs (not the machine), preferably TALL ones that make you keep going up and up and up! I use the ones at the local high school's pool in the winter, and at the football stadium in the summer)
5 minutes, Run, 0.0 incline, 7.5-8.0 speed
2 minutes, Jump Rope - QUICK!
1 minute, Squat Jump - It's going to hurt, but keep going! Only 1 minute!
1 minute, Jump Jacks
1 minute, Jump Rope
5 minutes, Run, 5.0 incline, 6.5 speed
5 minutes, Elliptical - FAST!
5 minutes, Bike - MEDIUM
and the best part ... REPEAT!!!
I do have another workout though that might make your bones ache:
5 minutes, Run, 3.0 incline, 7.0 speed
5 minutes, Stairs (run REAL stairs (not the machine), preferably TALL ones that make you keep going up and up and up! I use the ones at the local high school's pool in the winter, and at the football stadium in the summer)
5 minutes, Run, 0.0 incline, 7.5-8.0 speed
2 minutes, Jump Rope - QUICK!
1 minute, Squat Jump - It's going to hurt, but keep going! Only 1 minute!
1 minute, Jump Jacks
1 minute, Jump Rope
5 minutes, Run, 5.0 incline, 6.5 speed
5 minutes, Elliptical - FAST!
5 minutes, Bike - MEDIUM
and the best part ... REPEAT!!!
Wednesday, December 9, 2009
High Intensity Treadmill Workout
3 minutes at 7.3
3 minutes at 7.5
3 minutes at 7.7
3 minutes at 7.9
3 minutes at 8.1
It's only 5 intervals and 15 minutes, but it's FAST. I'm going to give it a shot at the beginning of one of my workouts this week!
3 minutes at 7.5
3 minutes at 7.7
3 minutes at 7.9
3 minutes at 8.1
It's only 5 intervals and 15 minutes, but it's FAST. I'm going to give it a shot at the beginning of one of my workouts this week!
Inspiring Poem
Oddly, I am designing a program for an upcoming Bat Mitzvah, which has been an interesting learning experience for me since I am not Jewish. It has been important for me to learn more about this religion before designing the pieces for the celebration and I can safely say that is has been quite eye opening! I am happy to know more about a religion other than my own and I am now excited to attend the ceremony and reception that is quickly approaching.
While going through the readings for the ceremony I found this poem. I thought I would share it with you, and hope that maybe all of us could take some time to appreciate the good. I certainly forget sometimes ... particularly while I'm walking to work in the rain and cold thinking, "UGH! THIS SUCKS!" Gotta remember to appreciate the fact that I'm walking to my JOB - something that many people wish they had right now. It's the little things, right?
Anyway, enjoy!
SLOW DANCE
Have you ever watch kids play on a merry-go-round?
Or listened to the rain slapping on the ground?
Ever followed a butterfly’s erratic flight?
Or gazed at the sun into the fading night?
You better slow down, don’t dance to fast.
Time is short, the music won’t last.
Do you run through each day on the fly?
When you ask “How are you?” Do you hear the reply?
When the day is done, do you lie in your bed with the next hundred chores running through your head?
You better slow down, don’t dance to fast.
Time is short, the music won’t last.
Ever told your child we’ll do it tomorrow? And in your haste not see the sorrow?
Ever lost touch, let a good friendship die,
'cause you never had time to call and say, “Hi”?
You better slow down, don’t dance to fast.
Time is short, the music won’t last.
When you run so fast to get somewhere,
you miss half the fun of getting there.
When you worry and hurry through your day,
It’s like an unopened gift . . .thrown away.
Life is not a race.
Do take it slower
Hear the music
Before the song is over.
While going through the readings for the ceremony I found this poem. I thought I would share it with you, and hope that maybe all of us could take some time to appreciate the good. I certainly forget sometimes ... particularly while I'm walking to work in the rain and cold thinking, "UGH! THIS SUCKS!" Gotta remember to appreciate the fact that I'm walking to my JOB - something that many people wish they had right now. It's the little things, right?
Anyway, enjoy!
SLOW DANCE
Have you ever watch kids play on a merry-go-round?
Or listened to the rain slapping on the ground?
Ever followed a butterfly’s erratic flight?
Or gazed at the sun into the fading night?
You better slow down, don’t dance to fast.
Time is short, the music won’t last.
Do you run through each day on the fly?
When you ask “How are you?” Do you hear the reply?
When the day is done, do you lie in your bed with the next hundred chores running through your head?
You better slow down, don’t dance to fast.
Time is short, the music won’t last.
Ever told your child we’ll do it tomorrow? And in your haste not see the sorrow?
Ever lost touch, let a good friendship die,
'cause you never had time to call and say, “Hi”?
You better slow down, don’t dance to fast.
Time is short, the music won’t last.
When you run so fast to get somewhere,
you miss half the fun of getting there.
When you worry and hurry through your day,
It’s like an unopened gift . . .thrown away.
Life is not a race.
Do take it slower
Hear the music
Before the song is over.
My Body Screams "No More Junk!"
I swore to myself that this week I would get back on track to the healthy and fit lifestyle I worked so hard to keep over the past 9 months, but temptation got has gotten the best of me so far -- and I'm angry! (However, anger might be good for the fight I'm about to give back. Are you ready temptation? You're gonna get what's coming to you -- a health kick like you've never seeeeen! Muahahaha).
Sitting at work today my legs are uncomfortable inside my jeans that are fitting just a bit too snug. Also, my stomach hurts -- I can feel it rumbling and burning, eeeek. I am on the fourth day of an overpowering headache, and I'm so tired I can hardly keep my head up. I've taken 4 Advil so far today, which is more than I've taken over the past 6 months combined. I NEVER feel this nasty ... until now. Why?
I am convinced that these horrible symptoms are the cause of a care-free diet that has become practically devoid of any physical activity. My body isn't used to being treated this way and it is screaming at me to stop. My motivation to work out is practically gone, where in the past my body craved a good workout. Instead, I am craving junk food instead of the gym -- it has become an unhealthy addiction that I need to kick! But I can do it. I HAVE to do it if I want to get my energy back! (Not to mention my health and being as fit as I was two weeks ago for the pageant. Yikes!)
That being said, you've heard it here first folks. It's time to get serious. No more yucky processed foods, no more sugary treats, no more over sized meals. It all stops now and you're my witnesses! I've been reading about some tricks to get fit online and I intend to utilize them. I'll keep you posted on what's working and what's not so you can try them too!
I know for many people the new year brings resolutions to get in shape, lose weight, regain our health and become overall better people. But I say ... why wait? January 1st is still weeks away and our lives are happening now! We need to treat our bodies right NOW, and we need to do it the healthy way. So lets go. Are you with me?
Food and workout plans coming tomorrow.
Sitting at work today my legs are uncomfortable inside my jeans that are fitting just a bit too snug. Also, my stomach hurts -- I can feel it rumbling and burning, eeeek. I am on the fourth day of an overpowering headache, and I'm so tired I can hardly keep my head up. I've taken 4 Advil so far today, which is more than I've taken over the past 6 months combined. I NEVER feel this nasty ... until now. Why?
I am convinced that these horrible symptoms are the cause of a care-free diet that has become practically devoid of any physical activity. My body isn't used to being treated this way and it is screaming at me to stop. My motivation to work out is practically gone, where in the past my body craved a good workout. Instead, I am craving junk food instead of the gym -- it has become an unhealthy addiction that I need to kick! But I can do it. I HAVE to do it if I want to get my energy back! (Not to mention my health and being as fit as I was two weeks ago for the pageant. Yikes!)
That being said, you've heard it here first folks. It's time to get serious. No more yucky processed foods, no more sugary treats, no more over sized meals. It all stops now and you're my witnesses! I've been reading about some tricks to get fit online and I intend to utilize them. I'll keep you posted on what's working and what's not so you can try them too!
I know for many people the new year brings resolutions to get in shape, lose weight, regain our health and become overall better people. But I say ... why wait? January 1st is still weeks away and our lives are happening now! We need to treat our bodies right NOW, and we need to do it the healthy way. So lets go. Are you with me?
Food and workout plans coming tomorrow.
Thursday, December 3, 2009
Being a Designer
This is off-topic from Miss Illinois USA stuff ... but someone brought this to my attention today and I had quite a good laugh. For anyone who is a designer, please enjoy:
How a Web Design Goes Straight to Hell
How a Web Design Goes Straight to Hell
Homer Horizon
Ryan Terrell from the Homer Horizon wrote such a nice article! I'm very excited ... I've never been on the front page before -- woo hoo!!
Check it out here.
Check it out here.
Dress Designer
If anyone reading this knows the name of a fabulous dress designer please comment back! I am thinking about different colors/styles/etc for my nationals gown ... but I need some help.
Please send:
1. The name of a great dress designer I can google!
OR
2. Pictures of dresses that you think would be great for me!
Thanks a bunch!
Please send:
1. The name of a great dress designer I can google!
OR
2. Pictures of dresses that you think would be great for me!
Thanks a bunch!
8 Most Addicting Foods
I was reading articles on Yahoo! today and laughed when I came across this one -- it's sooooo true!
1. Dark Chocolate M&M's -- Holy cow are those addicting. But you know what else is addicting in the M&M family? Their new M&M's with PEANUT BUTTER IN THE MIDDLE!!! Ohmygosh those things are dangerous. Yum yum yum. I want some right now!
2. Guacamole -- I LOOOOVE guacamole, but I can never stop there. I like to drown my chips in guacamole, sour cream and salsa all mixed together in a beautiful trio of colors from the Italian flag. Wait ... that doesn't make sense. They should relate to the Spanish flag! Regardless, it's simply delightful -- and addicting. *Hint: Never try making guacamole with an avocado that isn't ripe. I attempted this once and thought if I stuck it in the blender it would come out OK (since it was too difficult for me to mash up myself). I ended up eating guacamole beads. Yuck on the texture and yuck on the taste. Take my advice and wait for those little babies to ripen.
3. Popcorn -- OK forget the butter ... just go to Garrett's Popcorn Shop on Michigan Avenue and get delicious cheesy-caramel popcorn mixed together! Uh oh ... why did I even start thinking about these foods. Now I want to run down and buy a bag. Seriously, if you haven't tried Garrett's you just haven't tried popcorn.
4. Rolos
5. French Fries
6. PopChips
7. Chocolate Chip Cookies -- MY WEAKNESS!!!! Someone from college gave me a recipe that includes using crisco (!), making them so amazingly delicious, but soooo amazingly full of guilt! The incredible taste is almost worth the damage they do to my arteries. Err, actually ... now that I put it that way, maybe not.
8. Ice Cream -- I like to go topping-wild when it comes to ice cream. My picture perfect bowl of ice cream would include chocolate ice cream mixed with chocolate chip cookie dough, brownie pieces that have been warmed up, cherry pie filling, about 26 scoops of sprinkles, chocolate fudge, tons of nuts, tons tons toooons of whipped cream, and some peanut butter. And in case you're wondering ... YES, all of those flavors DO taste great together!! :)
1. Dark Chocolate M&M's -- Holy cow are those addicting. But you know what else is addicting in the M&M family? Their new M&M's with PEANUT BUTTER IN THE MIDDLE!!! Ohmygosh those things are dangerous. Yum yum yum. I want some right now!
2. Guacamole -- I LOOOOVE guacamole, but I can never stop there. I like to drown my chips in guacamole, sour cream and salsa all mixed together in a beautiful trio of colors from the Italian flag. Wait ... that doesn't make sense. They should relate to the Spanish flag! Regardless, it's simply delightful -- and addicting. *Hint: Never try making guacamole with an avocado that isn't ripe. I attempted this once and thought if I stuck it in the blender it would come out OK (since it was too difficult for me to mash up myself). I ended up eating guacamole beads. Yuck on the texture and yuck on the taste. Take my advice and wait for those little babies to ripen.
3. Popcorn -- OK forget the butter ... just go to Garrett's Popcorn Shop on Michigan Avenue and get delicious cheesy-caramel popcorn mixed together! Uh oh ... why did I even start thinking about these foods. Now I want to run down and buy a bag. Seriously, if you haven't tried Garrett's you just haven't tried popcorn.
4. Rolos
5. French Fries
6. PopChips
7. Chocolate Chip Cookies -- MY WEAKNESS!!!! Someone from college gave me a recipe that includes using crisco (!), making them so amazingly delicious, but soooo amazingly full of guilt! The incredible taste is almost worth the damage they do to my arteries. Err, actually ... now that I put it that way, maybe not.
8. Ice Cream -- I like to go topping-wild when it comes to ice cream. My picture perfect bowl of ice cream would include chocolate ice cream mixed with chocolate chip cookie dough, brownie pieces that have been warmed up, cherry pie filling, about 26 scoops of sprinkles, chocolate fudge, tons of nuts, tons tons toooons of whipped cream, and some peanut butter. And in case you're wondering ... YES, all of those flavors DO taste great together!! :)
Wednesday, December 2, 2009
Robinson & Maites
I love my job. Everyone who works at R&M is very nice. They have made me feel so so great with their kindness and support, and they have given me every opportunity in the world since I began work here back in July. Moving to Robinson & Maites from my previous job was the best move I ever made ... and I'm so glad they took me aboard full time, yahoo! Not only are they sweet here, but they're also an amazing marketing team that I'm proud to be a part of.
Anyway ... they just wrote a very sweet post about me on their blog -- click here to read! It also shows their creativity, as it made me laugh out loud quite a bit :)
R&M you're the greatest. Thank you.
Anyway ... they just wrote a very sweet post about me on their blog -- click here to read! It also shows their creativity, as it made me laugh out loud quite a bit :)
R&M you're the greatest. Thank you.
Tuesday, December 1, 2009
Eat More Protein
I was reading about different eating plans that winners of state pageants were following before gaining their titles, and it seems that a lot of them eat very lightly. They have about 6 very small meals per day, most of which try to include protein in some way.
Protein is a "macronutrient," meaning that the body needs relatively large amounts of it. But unlike fat and carbohydrates (which are also macronutrients), the body does not store protein. Therefore, it has no storage unit to draw on when it needs a new supply. For active women, it is said that the body needs to consume about two daily servings for a total of six ounces of protein.
According to WebMD, when people eat lots of protein but few carbohydrates, their metabolisms change into a state called ketosis. Ketosis means the body converts from burning carbs for fuel to burning its own fat. When fat is broken down, small bits of carbon called ketones are released into the bloodstream as energy sources. Ketosis, which also occurs in diabetes, tends to suppress appetite, causing people to eat less, and it also increases the body's elimination of fluids through urine, resulting in a loss of water weight. There are downfalls to a high protein diet, which you can read about at WebMD if you'd like.
No one really knows the effect of eating a high-protein diet over the long term, but the diet does appear to be safe and effective for up to six months. WebMD says that when it comes to feeling full, the clinical studies consistently showed that high-protein diets increase satisfaction and decrease hunger compared with high-fat or high-carbohydrate diets. In addition, most (but not all) of the studies reviewed showed that most people on high-protein diets took in about 10% less energy (roughly 200 calories) per day, which could account for at least some of the weight loss seen with this type of diet.
Some good sources of protein include:
Fish, poultry, beans, nuts, and whole grains.
***
As for my own diet, I do enjoy foods that are high in protein, but I'm going to have to make it a special point to add these types of foods to my day. I'll keep you posted on any changes I see by adding protein to my diet!
Protein is a "macronutrient," meaning that the body needs relatively large amounts of it. But unlike fat and carbohydrates (which are also macronutrients), the body does not store protein. Therefore, it has no storage unit to draw on when it needs a new supply. For active women, it is said that the body needs to consume about two daily servings for a total of six ounces of protein.
According to WebMD, when people eat lots of protein but few carbohydrates, their metabolisms change into a state called ketosis. Ketosis means the body converts from burning carbs for fuel to burning its own fat. When fat is broken down, small bits of carbon called ketones are released into the bloodstream as energy sources. Ketosis, which also occurs in diabetes, tends to suppress appetite, causing people to eat less, and it also increases the body's elimination of fluids through urine, resulting in a loss of water weight. There are downfalls to a high protein diet, which you can read about at WebMD if you'd like.
No one really knows the effect of eating a high-protein diet over the long term, but the diet does appear to be safe and effective for up to six months. WebMD says that when it comes to feeling full, the clinical studies consistently showed that high-protein diets increase satisfaction and decrease hunger compared with high-fat or high-carbohydrate diets. In addition, most (but not all) of the studies reviewed showed that most people on high-protein diets took in about 10% less energy (roughly 200 calories) per day, which could account for at least some of the weight loss seen with this type of diet.
Some good sources of protein include:
Fish, poultry, beans, nuts, and whole grains.
***
As for my own diet, I do enjoy foods that are high in protein, but I'm going to have to make it a special point to add these types of foods to my day. I'll keep you posted on any changes I see by adding protein to my diet!
Avoid Over-Indulging
When eating packaged products, measure out your portions ahead of time so you won't over indulge. It is very easy to think you are eating a single serving when a package can possibly contain 2 or more. So ... when you buy a new box of cereal, granola, almonds, etc., measure out individual servings and put each one into a separate zip lock bag. Then, stick the zip lock bags back into the product's original box. Now, every time you crave that food you will know exactly how much a serving is without spending the time the measure it out, and without taking the risk of over indulging. This is especially helpful when bringing food to school or work.
For example: I measure out bags of 1/4 cup granola to add to my yogurt, which has become my typical mid-morning snack at work. I keep the bags of granola near my desk, and when it comes time to reach for the yogurt I grab a bag of granola to go with it and know I have exactly the right amount for one serving size. Now I'm satisfied, I don't over-eat, and I know it works!
For example: I measure out bags of 1/4 cup granola to add to my yogurt, which has become my typical mid-morning snack at work. I keep the bags of granola near my desk, and when it comes time to reach for the yogurt I grab a bag of granola to go with it and know I have exactly the right amount for one serving size. Now I'm satisfied, I don't over-eat, and I know it works!
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