Saturday, February 11, 2012

When You Can't Make it to the Gym

I decided to head to the gym last Wednesday morning for a cardio workout.  So, I packed up my 2 yr old son and off to the Y we went.  Now, Aiden goes to school two mornings a week and I can leave him without a single tear.  I walked into the gym's childcare and all of a sudden Aiden has a complete meltdown.  He is squeezing my neck so hard that when I released my hands he was literally climbing up me.  So after 10 minutes of attempting every Mommy trick in the book we were leaving the Y without my workout.

Frustrating---Absolutely!!!!!  I hate going one day without some kind of workout.  Instead of losing all hope of no workout, I decided to use the things around my house and create my own.  I waited until Aiden napped, turned on my ipod and started working out.  I could even get some things done around the house as I was exercising (added bonus).

Here are some of the things I did, and what I used for equipment.
  • Running in Place; I did this in between exercises to keep my Heart Rate up. 
  • Running in Place with Overhead press; With backpack filled with books, I would press it up over my head (can be done stationary too)
  • Walking Lunges; great for getting from one room to the next (maybe carrying a laundry basket?)
  • Crunches; middle and obliques (your sides)
  • Push-ups; sometimes on floor or angle out from a wall
  • Bicep Curls; With backpack (held onto top loop, worked great)
  • Squats; With "hugging" the backpack
  • Step-ups; Using a single stair up and down or climb all the stairs several times
I did each of the exercises several times.  My heart was pumping and I sweated.  What a great way to get my workout in!  A lot more can be added to what I did; it just requires a little imagination.  Remember that almost anything you do at the gym you can do at home.  This means...........NO EXCUSES!!!!!

Give a try.  

    Monday, February 6, 2012

    A Lesson to Learn

    Week #3 is near completion and I lost another 1 lbs.  I'm definitely not disappointed as I was the first 2 weeks.  How can I be?  I have lost 3 lbs in 3 weeks and I feel so much better.  I don't feel as hungry and my workouts have been great.  As long as I keep up what I am doing my body will respond.  It may take longer than I want it to but, "Rome wasn't built in a day."  Yes, it is easy to gain but hard to lose but at least I am going in the right direction.  What more could I ask for?

    I also learned something important this week that I want to share with others.  My eating this week was maybe 80% good and the rest was moments of bad.  But I didn't let those moments take me over.  I realized what I was doing and I would stop.  The rest of the day I would get back on track and eat healthy.  The results, one pound loss.  Before this I use to get all down on myself for eating one unhealthy item.  The rest of the day I would just stuff my face with junk, figuring my day was a complete loss.  This is not a positive way to go about things and it will only create an unhealthy environment for both your mind and your body.   

    Remember that a big part of losing weight is being in tune with your body and what you are doing with it.  Just stay focused on your goals and the rest will follow.  

    Good luck!

    Monday, January 30, 2012

    If you were wondering......

    If you were wondering, this is how I looked about 5 years ago when I was a Police Officer and Drill Instructor for a Youth Police Acadaemy.  The weight came on after working 3rd shift and having a child.   Now I have no excuses.  Working my way back there though, no matter how long it takes. 

    Change It Up

    Ok.  Week 2 of the Winter Weight Loss Challenge is complete.  I'm down another 1lb.  How's this make me feel?  A little frustrated (ok, maybe a lot frustrated) but I overall I think that the scale does no justice.  My body feels like I have lost more than the number on the scale.  Yes, I would of loved to see another pound or two come off but I can't say it is from lack of effort.  All I can ask is BODY, PLEASE RESPOND!  But onward I push and see how week 3 treats me.

    What I find important in keeping the motivation going is changing my routine up.  I am the type that gets bored with things very quickly.  I can't just show up to the gym and run everyday or do Nautilus each session.  I would never make it.  Also, your body starts to adapt to the repetition and your workouts becomes less effective.  Here is what my 2 weeks have looked like;

    Monday: Morning- 30 min interval training on treadmill
                   Evening- E2 class (it's like a boot camp type class)

    Tuesday: Nautilus or free weights
                   Pickleball (it's a game that is kinda like tennis, a lot of running and fun)

    Wednesday: Off or Cardio

    Thursday:  Free weights

    Friday:  Cardio

    Saturday: E2
                    Free weights

    Sunday: Pickleball

    I am getting in over 200 minutes a week of cardio.  I am also planning on adding a Group Active class or another group class.  With a variety of activities it makes going to the gym that much easier.  For instance, playing pickleball is very fun and you don't even notice that you are exercising.  Love that!

    Anyways, give it a try.  Switch up your routine and try new things.  You never know you might like it.


    Friday, January 27, 2012

    Healthy Snacks

    I don't know about you but I have to eat every couple of hours.  By doing this your metabolism increases which helps with weight loss.  However; make sure they are healthy, low calorie snacks.  Here are some easy, yummy snacks to enjoy:

    • Low-Fat Cottage Cheese and fruit
    • Apple slices (Add Cinnamon for flavor) and part-skim string cheese
    • 2 hard boiled eggs and an orange
    • Carrots and hummus
    • Triscuits and salsa
    • Frozen fruit smoothie  (one of my favorites)
      • Frozen fruit
      • Low-fat plain yogurt 
      • Small amount of OJ or low-fat milk
    • Trail Corn 
      • Air- popped popcorn 
      • High-fiber, low sugar cereal 
      • dried cranberries 
    •  Fruit Salad
      • Hint: Use a little amount of OJ so that the Apples do not turn brown
    What kind of healthy snacks do you eat?

      Side Note

      I just want to remind everyone that my goal is to write 2-3 blogs per week.  Please check back often!  Also, you can complete an easy sign up to be a follower.

      Thank you readers,

      Sharon McG.

      Wednesday, January 25, 2012

      Week One Results and Thoughts

      Ok, the results are in......I lost 1 lbs.  What?  After all that hard work? After missing my ice cream?  After sweating my butt off in the gym?  One pound? 

      Yes, it is true.  Was I disappointed, absolutely.  After I huddled in the corner for 24 hours I got over it.  I said to myself, "Next week I will just work harder and keep doing what I have been doing."  Otherwise, I would just end up gaining it back on week 2.  I have to accept that my body is trying to adjust to the  many changes that are occurring inside of me.  I can do this, and I will do this.

      I do have to mention that my other 2 teammates also did an awesome job!  They did what they had to and trained when they could and they both had losses.  I couldn't be happier with their progress and it makes me want to work harder for them too. 

      Remember the first couple weeks are not going to be easy, but you can do this!!!!

      Next blog topic-----Healthy Snack ideas.  Please share some that you have.  Remember you can email me at my google account.


      Monday, January 23, 2012

      Anticipated First Week Weigh-In

      So tomorrow marks my first weigh-in of the Winter Weight Loss Challenge.  I have many feelings floating through my brain.  I am excited, nervous, and anxious about the weigh-in.  I have worked very hard this first week with eating healthy, getting in my cardiovascular workouts and strength training. 

      There is not much I could of done differently this past week to loss weight.  I hope that it all pays off.  If it doesn't well its off to the store for ice cream...............JUST KIDDING!!!!  But seriously, I will be disappointed if I had no weight loss but I can at least say that I tried my very best and that week #2 I will work even harder.  That's all I can ask of myself.  That's what everyone should ask of themselves. 

      So, did you do everything you could?  If you didn't, week #2 is your redemption week.  Get out there and do it!

      The Results of the Weigh-in in my next blog.........(drum roll please). 


      Friday, January 20, 2012

      Broccoli Slaw

      This Broccoli Slaw recipe is a great, healthy alternative to regular coleslaw.  I found this recipe in Eating for Life by Bill Phillips.  I substituted coleslaw with broccoli slaw and it tastes great.   The best part--it is super easy to make!! 


      4 Cups        Broccoli Slaw (Found in Produce, near coleslaw mixes)
      1/4              Chopped Onion
      1/2 cup       Fat-free Mayonnaise
      2 Tbsp        Vinegar
      2 tsp            Sugar Substitute


      Combine all ingredients in a medium bowl.  Cover with plastic wrap and place in fridge.

      You can eat this right away but if you let it set in the fridge for a couple hours it tastes even better.  Give it a try and let me know what you think.

      Wednesday, January 18, 2012

      Winter Weight Loss Program

      My blog is back and better than ever.  I had stopped writing because of what I thought was a lack of interest by readers.  I recently conducted a survey and had very positive feedback so here is attempt number two.

      With that being said, I encourage everyone to comment on my blogs and make suggestions on what you would like to read.  I would love for readers to be able to share their healthy recipes.  I know that I am not a good cook so any suggestions would be very much appreciated by myself and others.  You can email them to me directly at my Google account and I will post them on my blog;

      I am going to focus my blogs mostly on the Winter Weight Loss Program that I entered at my local YMCA.  It started today and goes for the next 10 weeks.  My goal is too push harder, lose weight and score as many points for my team as possible.  I have great teammates, a great Coach, and the motivation to do it, so I think that's a winning combination.  Most importantly is when this challenge is over is to look back and know that I did everything I could to lose the weight.

      So, here we go.  DAY #1.