Sassy Schtuff

Travel tips for when you are trying to lose weight

I have been doing a little research trying to prepare for this trip I'm about to take to Florida on the best types of "healthy" foods to pack and I found some really great choices. I'm planning on taking a cooler with ice and when we arrive at our hotel, transfering the cold items to the fridge in the room. Here's that list of items that I plan to bring:

• Water: No problem if you're driving but If you're flying, just make sure you buy it after passing through the security checkpoint so you can bring it onboard.

• Fruit: Apples, pears, grapes, berries, melon, etc.

• Dried fruit (mix with nuts for an extra boost of quality protein)

• Energy bars: There are so many varieties available but try to choose those packed with nutrients, not ones packed with fat, sugar and empty calories

• Cereal or granola bars: Look for bars with less than 10 grams of sugar and 3 or more grams of fiber.

• Almonds, peanuts, cashews, soy nuts, mixed nuts, etc. Keep servings to a small snack sized baggie

• Animal crackers, graham crackers or another type of low sugar cookie, cracker or wafer - lower fat/sugar choices than other cookies if you have a sweet tooth

• Fruit snacks (preferably made with whole fruit or juice)

• Trail mix- homemade or from the store, keep the serving to a snack sized baggie

• Canned fruit (remember to bring a plastic spoon!)

• Instant oatmeal (you'll need to add hot water)

• Canned or carton shakes (ex: Carnation Instant Breakfast)

• Peanut, almond or apple butter with rice cakes

• Low-fat/low sugar yogurt or yogurt combos (with granola, fruit or cereal within the lid or packed separately)

 • Single serving carton or can of orange juice

• Reduced-fat pudding packs

• Snack packs of cut up veggies with light dip or low fat dressing

• Baked or reduced-fat potato chips, pretzels, veggie or tortilla chips

• Low fat string cheese

• Sandwiches:  Peanut butter and jelly or turkey with low-fat cheese on whole grain bread

• Small packs of cold cereal (preferably low sugar). Just add milk and remember to pack a spoon

As for my excersise regiment, I am bringing my P90X dvd's with me and using my laptop, will play them in my room. The hotel we are staying in also has a fitness center that I plan to use. HECK> for the amount of money I'll be spending during my stay, they ought to throw in a personal trainer with the fitness room. So, since I know that is a fantasy I won't see happen anytime soon... Tony Horton will have to be my guide. 

Planning to post from my phone my updates on my facebook page about my activity levels while I'm on the road. Trying not to let a change of schedule interfer with my mission.

How are you doing today? I'd love to know.  

What does a 1300 calorie day look like; weightloss journey diary

So, one of the areas that I struggled with the most while I was running was the balance of the right kind of fuel to put in my body to keep my energy level up and burn up those calories instead of letting them develop into those unfortunately named "love handles"

One of the wonderful added bonus features on theTeam BeachBody website, once you become a member, is the meal planner. What I love about this is how it solves the old age question that is asked almost daily in my home: What's for supper. OY! If I hear that one more time, I think I'm liable to run from the house with my arms flying above my head screaming "NO MORE" at the top of my lungs. I wanted someone to point me in the right direction to make GOOD nutritious meals that my family would eat and that *I* (that being the operative word) wouldn't gain massive amounts of weight while consuming.

So here's some of the incredible meal selections that I've been trying lately for dinner:

Turkey Parmesean:

Ingredients

• 2 teaspoons bread crumbs, plain
• 1/8 teaspoon parsley, dried
• 1/8 teaspoon oregano, dried
• 1/8 teaspoon black pepper
• 1 tablespoon Parmesan cheese
• 3 ounces turkey cutlet, raw
• 1 tablespoon liquid-egg substitute
• 1 1/4 teaspoons olive oil, extra virgin

 

Preparation

Mix breadcrumbs with parsley, oregano, pepper and cheese. Place bread crumb mixture on a plate. Dip both sides of turkey into egg substitute and press into the bread crumb mixture to coat. Heat the olive oil in a skillet over medium heat. Place turkey in the skillet and cook 5 to 7 minutes on each side, until lightly browned and cooked through.

We had this with an awesome Beet Salad and Sweet Pototaes.

Another great meal is the Orange Glazed Chicken:

Ingredients
• 4 1/2 ounces chicken breast, boneless/skinless, raw
• 1 teaspoon canola oil
• 1 tablespoon orange juice
• 1 teaspoon jam, orange marmalade, low sugar
• 1/8 teaspoon ginger, ground
• 1/4 teaspoon Worcestershire sauce
• 1/2 teaspoon brown sugar, packed



Preparation
Place chicken breast between two pieces of plastic wrap to 1/2-inch thickness. Heat oil in a skillet over medium heat. Cook chicken in oil about 5 minutes or until brown on one side; turn chicken. Stir in remaining ingredients; reduce heat to low. Cover and simmer for 15 to 20 minutes, stirring occasionally, or until sauce is thickened and chicken is no longer pink inside. Cut chicken into thin slices and spoon sauce over top.
I had this with Garlic potatos and Spinach Greens with fresh tomatos
My meals have gotten rich in nutrients and made with less fat. Everytime I go to put something in my mouth, I think a little harder about the effort it will take to "excersize" it off. If you are working hard at it with your fitness program, you know that this rings true. The harder you are working on burning the calories the pickier you become about the type of calories you are actually going to consume.
So, let me know just say that I get these awesome meal planners and I can change things around according to my taste preferences and I can really customize it. I am finding that I'm REALLY loving the options and the variety AND.... I don't feel like anything that is suggested isn't something I have any problems eating INSTEAD of the potato chips or the ice cream. In some cases, the lightness of the food has a way of making me feel satisfied without the after feeling of regret.
Okay.
I will talk more about food later on but for now, I'm off to do P90X Cardio
I am going to talk a little about how I'm going to manage my exercise while I'm on a trip I"m taking in 2 days. More on that tomorrow.
For now...
tell me how you are doing on your efforts to get a better body?

Before Photos of my weightloss journey

Almost 2 years ago, I got fed up with how I looked and joined a gym. Found a trainer and got really motivated and excited about losing the weight that had crept on me. I weighed in at 173 and at that moment when I saw the results of that scale, I had one of those Biggest Loser moments of shame, shock and desperation. I was motivated by the uncomfortable feeling I had being in my own skin and my sister's upcoming wedding. This was August of 2008. I lost over 10lbs for the wedding that was in October but what started as a desire to lose weight became a passion for running.

That feeling lasted for over 6mos and I even ran a 5K in November (just 4 short months after starting my journey). I slowly slipped off that horse and begin a more sedentary lifestyle and not watching what I ate as much and so 7lbs crept back on. Weighing 170 again... I was determined to get back out there and start running again back in March of this year. I lost 5lbs in combination of watching what I ate (more on that in a sec) and running and incorporating Slim in 6. But I've learned the hardway that consistency is the key and it was the one major player in the triangle of fitness that I felt that I was lacking. I ate decent (although... I've learned that I still ate too much processed foods) and I excersised but I never put these two things in place DAILY!

So this past June, I made the decision to make myself more accountable. Weighing in at 162 at my parents house made me realize that my running efforts just weren't cutting it and I needed to step it up if I really wanted to push past this plateau weight that I've been sitting at for years.  So, here's what I've been doing:

Mon, Wed, Fri: Run 3-4 miles

Sat or Sun: Run 5-6 miles (and this will increase by a half mile to a full mile each week)

Tues and Thurs: Slim in 6 for one hour

I have one rest day a week (the day on the weekend I don't run).

I am working up to doing the Slim in 6, 5 days a week and keep my running days in there as well.

Here is how my diet has looked:

(Keep in mind, I used to fill up on coffee for breakfast and not eat anything substantial until 11pm or noon, then I would eat whatever I could find or eat out and then snack all afternoon and evening before and after dinner)

Breakfast: Oatmeal prepared with water and a 1/4 of a cup of fat free half and half with a little splenda for sweetner, 2 egg whites and one whole egg with mushrooms or just salt and pepper. Coffee.

Late morning snack (about 2 hours later): Light and Fit vanilla yogurt with granola and raisins or carrots and fat free ranch dressing

Lunch: this varies but lately I've loved having:

Fresh lite deli turkey (from the deli as opposed to the pre-packaged stuff in the meat section of your grocery), low fat cheese, lettuce, tomato on a whole wheat bagel or bread. A handful of almonds and a piece of fruit (watermelon, apple, etc.)OR
whole wheat english muffins, 3 oz tuna in water with lowfat mayo, tomato slice and low fat swiss cheese toasted, again with some almonds or baked lays (just a few... I'm addicted to these so I have to remember NOT to eat straight from the bag) and fruit or lowfat yogurt.

Afternoon snack: Brown Rice cakes with almond buttter or fat free jello

Dinner: of course this varies and I'll share more about this soon in a detailed post. I try to keep it to 600 calories and full of protein, good carbs and veggies.

Evening snack: I have been snacking a bit and I'm planning to cut this out by having a shakeology shake for dessert after dinner and help me curb my appetite until morning.

I'm going to be on a 1400-1500 calorie diet and my goal is to burn 300-500 calories daily (or nearly if you don't count my rest day).

SO! I'm being completely transparent and vulnerable by posting these before photos of myself. I have a long way to go to have the body that I envision for myself but hopefully you will stick with me on my journey and watch me as I try to get in the best shape of my life.

SO.. there you have it... NOW! Watch and see as I TRANSFORM!
 
  

Defining moments; story of one woman's weightloss journey

I think I'm not unusual in my struggle to attain my ideal body weight. As a matter of fact, in my life I have found that nearly ever woman and many men are unsatisfied with some aspect of their body. As I've gotten older, I find it harder and harder to ignore this struggle and to find a perfect solution. My mind knows that if you ingest fewer calories than you burn or burn more calories than what is needed to 'live' then you will lose weight. Yes, logically I know this but .... AH... that proverbial BUT.. which leads to the BIG BUTT... quite literally... ehem. Then there comes the excuses. Let's be honest! The reason that anyone has a weight problem is sheer laziness. Yes... indeed that is not a very nice thing to say and I'm pretty sure nobody REALLY wants to say that is the reason. After all... we will blame it on being too busy or feeling sick or being hurt or GASP...not knowing what to do. But who are we really kidding? REALLY?!! It all boils down to; Do you want to move your body and eat sensibly? If you want to, you will. Point blank.

So, this leads me to my defining moment. I have to say that when it comes right down to it, I guess I didn't really WANT to make the changes that would be necessary to fully and completely embrace the lifestyle of a runner. More than that, I also want to have a better body than I've ever had. Truthfully, I never struggled with my weight while I was in my teens or 20's. When I hit 30, however, I slowly saw the weight creep on and I didn't really do anything to change some bad eating habits. A lover of all things sweet and salty and a period in my life when I drank too much soda led to the dirty 30..lbs!

I've been running for close to 2 years now sometimes more regularly than at other times but I am able to easily do 3 miles and have been up to over 5 miles at various times. I believe that I can claim the title of runner with some reasonable amount of pride. Consistency has been my weakness but the desire has always been there. In walks the defining moment of my life; Louisa.

Let me back up and set the scene for ya. So, my Mom and I signed up to run the Chicago Marathon and I was gung ho at first and then slacked off (for a # of reasons... but see above for most of them). I went back to Illinois for a visit with my family (and to work as well, but it was mostly pleasure) and I got around my Mom's enthusiasm for running again. THEN... (yes. yes... the moment you've been waiting for) she took me to her running group dinner. I reluctantly decided to attend not really knowing what to expect but knowing I wouldn't know a soul besides my Mom. I'm game for a new experience but I wasn't quite sure what to expect. I saw this spunky woman there who was so full of energy and life and I had to admire her spirit. My Mom turns to me and says "Do you realize that Louisa is 60?" THUNK... that was my jaw hitting the table. I couldn't believe it. I kept looking around for the 60 year old woman that she was referring to. This woman in front of me looked to be in her mid 40's. Keep in mind.. I'm creeping up to my mid 40's (did I just type that... really?)... I take that back. I just turned 39 but mid 40's doesn't seem THAT far off. I digress. So... as if that wasn't enough.. this woman is getting ready to run her 10th marathon. Did you hear me!? 10.... that's like 10 more than ME! AND and a.... she runs 8 or 9 minute miles. Good LAWD.... What an inspiring moment for me. I let that feeling engulf me for quite some time (like the 17 hour car drive home) and I kept thinking.. WHY are you just pretending to run and pretending to eat right and pretending to live your life?

The answer was always the same... I have lived my life being a lazy slug more consumed with watching my DVR'd shows and making sure my kids and house are in order. What about ME>.. what about taking care of ME? I couldn't honestly answer this question without thinking about how I needed to remove all the excuses that I place in my life.

This is when I decided to join Team Beachbody to be a coach. I'm inspired to lead a life that defines me as a motivator and hopefully an inspiration to others. I will admit that I will have moments of human weakness. I know that I won't be perfect. I want you to know that it's not perfection that I'm hoping to achieve but a change that is permanent.

Tell me your defining moment. I want to hear what is motivating you right now to begin your weightloss journey. If you aren't on a journey... tell me what is stopping you.

I want to hear your story!

Video Diary of a Weightloss Journey

I've made the commitment to become a beachbody coach. Here is my website if you would like to learn more about this amazing company:

My Beach Body Website

Blogging isn't for wimps and a diary of a 30 something

I love to blog.. no! Really.. I do.

I can see where looks can be quite deceiving if you actually stayed here long enough to peruse my blog and noticed the lack of frequency in my blog posts. Yes, I really do love to blog but I often feel as if my rambly little self has no real 'substance' and would entertain... NO ONE and so I leave it unsaid and days...weeks can go by and no word from me. To use my blog for good or evil...always seems to be the question.

Not LITERALLY evil... but the good of a blog is that you have readers (or so you hope) and that they are 'entertained'...or say at least mildly amused enough to want to drop by again. So if I ramble on and on about...let's say the mundanes of my life. Would you suddenly find that I wasn't such an 'entertaining' blog anymore?

See. Case in point. WHAT was that nonsense above really talking about? I don't know.

I'm simply here to say that blogging can be... quite possibly should be a part-time job. Jobs have always bored me to tears. So... today. I decided that blogging should be a part of me. An extension of who I am... or let's say at least a PEEK into me.

So... Let's get this party started... Today I turn 39 and I have discovered that I'm okay with that. I think it's because the # doesn't really represent me. I mean... after all. 40 is the new 30 and I think my 30's were pretty cool. I'm NOT 40 YET.... but 39 just sorta marks that last year of the beloved decade of being a bonafide adult. However, when I think of myself... all I really feel is about 31... and a half. Not in my 20's anymore (after all... who really WANTS to still be in their 20's) but not on that downward slide to the 40's.. no... I'm somewhere in that early 30's range in my head. Does everyone who starts to creep past their 20's do it reluctantly? Are we all thinking... am I REALLY that old? And when did the word OLD define me? My definition of OLD keeps readjusting and the barometer by which I measure how old is OLD keeps getting pushed back with every passing year. Am I the only one that experiences this? I think not.

So, I'll wrap up my ramblings and put in another plug for my daughter's dance seen in the previous post. I hope you'll put in your vote for her dance. If we win, we get to go to New Orleans.

Vote!! please check this out

We are in the top 5! Please PUH LEEEZE vote!

Jennifer Spivey and Kasi Lynch's dance from Techniques in Motion School of dance entitled "Cleaning Out My Closet", with dancers Casey Hartlaub, Emily Sprenger, Jailyn Gainey, Madison Steveson, Marty Blackmon, and Shannon Clark has been nominated as the FDC Judges Choice Award 2010 for Thuderstruck Dance Competition (Raleigh Competition).

Voting is June 14th - 25th. If we win, we will represent our competition organization (Thunderstruck) at the August 16-19, 2010 FDC Gala in New Orleans.
MARK YOUR CALENDAR and PLEASE PLEASE VOTE AND INVITE EVERYONE YOU KNOW TO VOTE!

The website is: www.thedancersfederation.com
Click on the right side that says FDC Judges Choice Awards 2010
Click at bottom on Thunderstruck
It is the video titled Raleigh "Cleaning Out My Closet" Techniques in Motion

CLICK HERE

Voting is easy! Click on the green check mark, enter your name, email, the city you are voting for is Raleigh, and agree to the terms and you are done! It takes less then a few seconds.  Please get everyone you know to vite.  It means a lot to us all.  Thank you!!

Check out Madison's Hip Hop Solo:

Last Day to enter to win a copy of The Scrapbook Embellishment Handbook

See the post below for more details.

Featured Guest Artist for Pink Paislee plus a book giveaway

I'm so honored to be featured as a guest artist for Pink Paislee. I loved working with their gorgeous products. I hope you'll check it out here:

PINK PAISLEE BLOG

then let me know what you think of the designs I created. All those that leave comments will go into a drawing to win a copy of The Scrapbook Embellishment Handbook. I'll do the drawing Friday, April 7th.