Today's Low Carb Diet and Exercise Intake.

I had a really great lunch today.  I cooked up a lemon peppered chicken breast, some mixed veggies (12 carbs = 2/3 cup) and a small lettuce and tomato salad (8 carbs for the ranch dressing).

Before working out this evening, I fried up two eggs, sunny side up , with a slice of toast (8 carbs).

For a before workout snack, I downed one Glucerna protein bar (12 carbs)
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I worked out for two hours tonite.  One Body pump (weightlifting) class , and RPM (bicycle spinning class).

I'm tired now , so OFF to bed for some much needed sleep !!

Your Own Low Carb Spring Training !

I know this time of year rolls around and if you are like I was, we show up out of shape for Spring training. I could blame it on whatever holiday it was, but ultimately, my body was out of shape -- OK, round IS a shape !

Scouting yourself.  Just what does that mean ?  It means to take an overview of your objective. What are you trying to gain ? or Loose ?  Do you want to get physical, or diet alone -- or BOTH ?   Do you have a problem with dieting or hunger ??  Our assessments give us a better understanding of our weak points that need to be addressed.

Your Spring move.  Suck it up and find your current weight and body fat, then see how far you can run and how much you can lift.  Are you out of breath ?  Did you underestimate how much you can lift ? Setting realistic goals will push you toward a good exercise routine. 

I think the best way to find out is to look into joining a gym near you. Most of them offer a certain period of time (7 day pass) or something to let you explore the new territory and make new friends.
ALWAYS challenge yourself.  Say I CAN do something.  You never know what you are most capable of unless you TRY !

Train your whole body. It's a system that works in unison with each other.  It is important to train multiple muscle groups. I learned this first hand in our Body pump weightlifting class.  I found out I had a strong lower core.  So what does that mean exactly ? That means that my upper portion needs more attention.  I have to add more weights and reps to get them fine tuned.  Don't forget to strengthen your weak points and don't focus on the stuff you are already good at !!



When you are working out, it is also important to remember that muscle has MEMORY.  It is important not to follow the same workout routine everyday. Switch it Up. Do it backwards, have a little fun in your workout routine. Add a new class, or walk a little faster, or skip , LOL.   

Get your GROOVE ON !

Throw in a heavy workout day, like I did today. For example, I took an RPM (spinning) class at 6 pm, followed by a Body Pump (weightlifting class) at 7:15.   Remember to eat lots of protein. It is important to supplement your body with nutrients such as these to replace those calories burned off.

Add more weight or resistance to your workout.  If you need to concentrate in one area to loose weight, add more reps.

Most of all, get yourself tuned into your OWN Successful Spring Training workout that suits YOU. 

Have a great evening !!

60 days -- 13 lbs. Lost !!

I began phase II of this low-carb journey two months ago.  At that point in time, I weighed in at 149 pounds. Today, I am proud to announce my two month mile-marker.  I am weighing in at 136 pounds -- down 13. Who knew the number 13 could be so wonderful ?

I joined Anytime Fitness gym two months ago.  I am NOT a 'dedicated gym rat', -- rather a 'class rat' lol. I have tried every type of fitness class Anytime has to offer. My favorites are Bodypump (weightlifting), RPM (spinning) and Body Flow (combination of yoga, tai-chi, etc).. centered on balance and strengthening your center core.

My journey consisted of finding the RIGHT combination of planning to low-carb in a SAFE manner and finding the exercises that could tone and strengthen my body at the same time.

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 PHASE ONE


October 7, 2008 I was diagnosed with pre-hypertension. My doctor explained that if I did not loose 10% of my body weight, I would have to rely on medication to treat the high blood pressure for the rest of my life. I went online like everyone else searching for that 'miracle' to help me loose weight.  I landed on the doorstep of Jimmy Moore . Jimmy went on his own low-carb journey to loose weight, and blogs about his journey.

I followed his low carb regimen.  Exercised and ate low carb. However, something happened to me that should not have.  I was low carbing WAY to low, and the weight was coming off TOO FAST. I lost 36 pounds in six weeks. Along with the weight loss came hair loss and a vitamin deficiency.   At that point, I thought low carbing was supposed to be a good thing. LESSON LEARNED.

I took Biotin for the hair loss, and a dose of daily women's vitamins.   Things were getting better. I was able to keep the weight off until November of 2010.
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PHASING OUT.. (LITERALLY)

This phase began at the end of November 2010 to Jan 31, 2011. I gained 12 pounds in two months. I blamed it on the Thanksgiving Dinner, then the Christmas dinner and finally the king cake.  I had quit the gym I was at, went through a little depression, and made a decision.  I needed to change my lifestyle, or I would end up in the depths of despair.

PHASE TWO

In February of 2011, many changes happened.  I joined Anytime Fitness. Got a job as a school teacher. Started low carbing.  I was almost 150 pounds.   I picked up blogging everyday. I charted my exercise and food intake on Anytime Health and on my blog here. 

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TODAY

Today, I weigh in at 136 pounds... 13 pounds lost in 8 weeks. Yes, I lost it s-l-o-w-l-y, but carefully.  I've learned from my mistakes. I have learned some good things too ! That along with low carb comes exercise. I've made many friends at Anytime Fitness and on the low carb community here on blogspot.  I thank each and everyone of you for being supportive and commenting when you can.  It means the world to hear how yall are doing, and I read each and every one of your comments and comment back. Life is GOOD.

Today, I measured myself. I have good results. The most astonishing was that I gained a 1/2 inch in my thighs. I know weird huh ? Those once gorgeous gams, looked like bird legs. But after two months of Body pump (weightlifting), dedication, and sweat, and a wonderful instructor named Darrell, I think those thighs getting bigger is muscle building. Yeah  baby :)  Gimme Betty Gable legs any day  !!!

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For lunch today, I had a Mc Donald's Bacon Cheddar Ranch Chicken Salad  (11 carbs)

Handful of blackberries and blueberries (10 carbs)

 

For supper I had two deviled eggs, two slices of ham, and some dirty rice I made (1/3 cup) (29 carbs)

I exercised today by walking for 25 minutes this morn and jogging for 30 minutes this afternoon around my town.

15 Exercise that don't require a gym

Are gym fees getting too expensive ??  That's NO excuse not to exercise ! All you need is gravity and these smart 15 exercises from Web md.

Which way is UP ?

I wasa hungry gal this morn !! Five slices bacon ( 216 calories)  ,  ( two eggs, sunny side up !  129 Calories) 

For supper, I took a hamburger patti, crumbled it all up, added cheese, lettuce tomato, and the usual Ranch dressing ( 8 carbs )
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It's been one of those days. Like when you try to open a package from UPS and wonder WHICH way is UP ??

 It was a beautiful day, and I barely got to enjoy the outside. I managed to sneak in a 45-minute bike ride with my 12 year old before sunset. It was refreshing to get out and enjoy the last moments of twilight together.

It was nice to see our 18 year old son. One month had passed since I last saw him. He's busy away at college.  Ah, the life !!  I was busy today, tryin to get cell phone matters handled; looking for a lost student i.d. card., finishin up the six loads of laundry I did this weekend, and making sure he needed whatever it was to get back to college in one piece.  I'm sure he enjoyed the visit as much as I did :)

Low Carb Food Gospel

When I think of low carbing, I think of items that we eat everyday. Like the good book - it provides the  food source which nourishes our bodies. I try to eat low carb, between 20 - 60 carbs a day.



My favorite fruits !

 People ask me if I incorporate fruit into my low carb diet. The answer is  of course !!  My favorites are blueberries and blackberries.   The cantaloupe was on sale for $1.75 each; the Louisiana Strawberries were $1.98; bananas 58 cents a pound.  I think the blue berries and blackberries were around $2.50 each.

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For lunch today, I created my own Tuna Salad !!  (tuna - 178 calories) (2 eggs  - 156 calories)

I had dueling lettuce.  The one on the left is from the farmer's market.  The one on the right from the supermarket.  I cut up the lettuce and tomato.. but only used two boiled eggs and one can of tuna.

Food arranged and ready to eat !!

Add a little of Mrs. Dash, pepper, and two tablespoons of Ranch dressing. (8 carbs)
Doesn't my tuna salad look delicious ???

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1/3 cup of nuts for a low carb snack !

For supper - 2 ounces spaghetti ; taco salad (taco shell 16 carbs)
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For exercise today, I participated in my RPM (spinning)  and Body Pump (weightlifting) class at Anytime Fitness !

Redirecting Low Carb..

Seems like there were many things to celebrate this week, or so I led myself to believe !

I met up with a new friend on Saturday. We went to church, then out to eat. I tried a new food (hummus) .Low carb information on Hummus.  I am not sure how many carbs in it, but you served it on some thin matza looking bread.  I couldn't get enough.

Yesterday was my son's 12th birthday..we went out to eat at Waffle house.  Ok the hash browns were calling my name.  (That was the only bad thing I ate.).  So I guess I had TWO cheat days this week -NOT GOOD.

The good news it that I lost another pound ! I am now down to 138 pounds in eight weeks.   It is coming off s-l-o-w-l-y.

Remember back on February 1, when I starting low carbing -- Round 2 ? Well, it will be 8 weeks tomorrow, and I lost a total of 12 pounds.  Not bad -- but I'm doing it the healthy way, so I'm happy.  My clothes do not fit. I am stronger in my weightlifting.  I have a better balance because of the Bodyflow classes. LIFE IS GOOD !!

I stayed true to low carbing today. I had a Mc Donald's chicken salad (11 carbs)  and some Newman's Own Dressing (8 carbs). I enjoyed some Planters nuts in the late afternoon.  For exercise, I walked around my home town this morning for 25 minutes, and took a Bodypump weightlifting class.

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 Was on the road with hubby most of the day, purchasing new baseball clothing for the ever-growing 12 year-old.  I'm also dealing with another painting project -- the bathroom closet ! Details to come lol.  ...