Well if at first you don't succeed! Right?

October 29th - I started this whole weight loss thing over AGAIN!
As of 11/17/2012 I have lost 20 pounds!

What am I doing?

1. As few carbs as possible
2. Lean meats (Organic when possible)
3. Water, water water...did I mention WATER? :)
4. No Sodas, Chips, Chocolate, junk of any kind
5. Less than 1500 calories a day
6. Les than 50 Carbs a day

So we are going to see how this works. I am going to try really hard to start posting everyday again.

Thanks for following :)

Kel

Hiatus! But...

"I'M BACK!" GO TEAM BRING IT!

Well between travel, work and my knee I have had a nice little vacation from the Gym. 6 weeks can come and go really quick!

Breakfast
Started off today with my typical Chobani x2 and a glass of water      270 Calories

Lunch
OMG CHINESE WEDNESDAYS ARE BACK
OK I can blow smoke but yeah not even gonna try. I am gonna guestimate? 1,200 Calories

Dinner
Littler better here :D
1/2 of my OG Chicken Scampi left over from last night and steamed green beans 525 Calories

Buffer Calories
I halved the dinner portion of the Scampi at 1,000 Calories. So I am adding 500 to be sure. Total for today is 2,495.

Went to the gym and burned about 600-800, First day back :)

My goals revised:

I have kept off the    35 pounds

• July 1st             -   5 pounds  40 total
• August 1st        - 10 pounds 50 total
• September 1st  - 10 pounds  60 total
• October 1st      - 10 pounds  70 total
• November 1st  - 10 pounds  80 total
• December 1st  - 10 pounds  90 total
• January 1st      - 10 pounds 100 total and GOAL!

March 5th, 2012 Day 52

ok so here is the latest and greatest! I am down 20 pounds. I am losing an average of 2.69 pounds a week. =)
I am hitting the gym pretty regular and I manage between 1½ and 2 hours there. So now that we are back :D Time for me to start logging again

Breakfast
Chobani Lemon Yogurt and granola     200
Dunkin Southwest Veggie wrap           150

Snack
Nature Valley Oats n Honey bars        190

Lunch
BK Chicken Strips (5) Value Fries      625

Dinner
TBD

I found a pretty interesting article I though warranted some attention :)
http://altmedicine.about.com/od/aznaturalremedyindex/a/alternative_weight_loss.htm

Weight Loss Obstacles                Sleep - Stress - Depression

If you're struggling to shed pounds, it's possible that certain hidden factors might be messing with your weight loss efforts. Here's a look at several problems shown to thwart weight loss — and a few natural approaches that could serve as your weight loss solutions.
The problem: Skimping on sleep might lessen the benefits of dieting, according to a 2010 study from the Annals of Internal Medicine. In tests involving 10 overweight adults placed on a diet, researchers found that participants lost less body fat when they slept only 5 hours and 14 minutes each night (compared to when they slept 7 hours and 25 minutes per night).
Weight loss solutions: Practicing good sleep hygiene is essential for getting your recommended eight hours of slumber each night. Certain natural remedies (such as lavender aromatherapy and valerian supplements) might also help treat sleep problems, such as insomnia.

The problem: A number of studies suggest that chronic stress could contribute to weight gain. Published in the American Journal of Epidemiology, a 2009 study of 1,355 American men and women found that weight gain is often associated with stressors like job-related demands, relationship problems, and difficulty paying bills. The study's authors concluded that taking steps to reduce stress may help prevent weight gain.
Weight loss solutions: Stress-management techniques, like yoga and tai chi, may promote relaxation and counteract the effects of chronic stress.

The problem: Some research indicates that dealing with depression may interfere with weight loss attempts. But in a 2010 study from General Hospital Psychiatry, scientists determined that improvements in mood may help support weight loss. For the study, 203 women (all of whom were obese and showed symptoms of depression) took part in one of two treatment groups: one focused on weight loss, and the other focused on both weight loss and depression. After six months, women who experienced improvements in depressive symptoms were found to be more likely to have lost at least five percent of their body weight.
Weight loss solutions: Alternative therapies like meditation and massage may act as natural mood enhancers. However, it's important to note that self-treating mood disorders with these therapies is not advised. If you're experiencing mood disorder symptoms (such as persistent sadness, loss of interest in daily activities, fatigue, extreme mood changes, and inability to concentrate), talk to your doctor as soon as possible.

Should You Use Natural Weight Loss Solutions?

If you're considering the use of weight loss solutions like herbal remedies, dietary supplements, or natural weight loss aids, make sure to consult your physician before starting your supplement regimen.
_{Sources:
Block JP, He Y, Zaslavsky AM, Ding L, Ayanian JZ. "Psychosocial stress and change in weight among US adults." Am J Epidemiol. 2009 Jul 15;170(2):181-92.
Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. "Insufficient sleep undermines dietary efforts to reduce adiposity." Ann Intern Med. 2010 Oct 5;153(7):435-41.
Simon GE, Rohde P, Ludman EJ, Jeffery RW, Linde JA, Operskalski BH, Arterburn D. "Association between change in depression and change in weight among women enrolled in weight loss treatment." Gen Hosp Psychiatry. 2010 Nov-Dec;32(6):583-9.
Vicennati V, Pasqui F, Cavazza C, Pagotto U, Pasquali R. "Stress-related development of obesity and cortisol in women." Obesity (Silver Spring). 2009 Sep;17(9):1678-83.}

February 7th, 2012 Day 35

HEEEEEEEEEEELLLLLLLLLLLLLOOOOOOOOOOOOOO

Did ya miss me?

OK So I did a little experiment and here is what I learned. Kepping everything written down WORKS!

So I am working out at least 5 days a week. I am headed to NYC later "today" and I don't come back until Friday. We'll see how that goes.

My workout consists of 1 hour cardio adn 1 hour strength training\circuit. Yes I am going 2 hours. Here is the good\bad thing. Weight loss has slowed down HOWEVER, I am noticing ( an others are too) changes in my physical appearance! WORD!

OK So typical breakfast is Chobani, Veggie Southwest Burrito, some Granola. About 300-400 calories, lunch I am a little more liberal and I do some chicken, or something. I have been a little more lax with Lunch and then a sensible dinner since I work out at 5.

I notice that when I am stressed, which has been overwhelming lately, I retain water and my muscles ache. So guess I need to stop that

Update more from NYC :D

January 24th, 20121 Day 22

I know its been a few days and I Apologize! I did a little test to see how well I would do without writing everything I ate. I think I have done surprisingly well. I have been choosing wise when it comes to meals. I try to start every meal with a filling low cal soup or salad. In the past 10 days since my last post, I am still losing. I have kinda pseudo cheated once with Sesame Chicken but I only ate half but OMG it was DELISH! Damn you Bamboo Kitchen in Manhattan!
I was in NYC for a week and if you have been to NYC you KNOW the amazing food there! I am VERY proud of myself. Still no cookies, cakes, chips junk food! No pop (soda for ya northerners :) ) and most importantly NO CANDY! YAY!!!. I started hitting the gym like it was my JOB on Saturday (01/21/2011) So here is my regime

Treadmill          1 hour vary the speeds and inclines burn about 500-600 calories
Circuit              Various machines 4 reps of 15-25 worth 50 pounds resistance
Areas               This is a where I pick a specialized area and work it (Legs, Arms, Core etc)

Last night I did:
Treadmill          1 hour inclines up to 9.0 and folks sit down I RAN!!!! (insert Flock of Seagulls song)
Wall Squats      Ouch 4 reps 30 seconds
Ab Crunch        weighted 100 reps with 60 pounds
Ab Crunch        Resistance 60 50 reps Resistance 70 25 reps Resistance 100 25 reps (BRING IT!)

So today is my Birthday and I weighed in  Drum Roll......<10> Double Digits! I am losing on average .5 pounds a day! which is about 3.3 a week! Pretty damn good!
AND I JUST started hitting the gym hard! Now I am so PUMPED!!!!!

OK I will post the Food stuff later ! I am off to get Allergy tested, meet Billy at 12 and then to the Gym :D... Make it a GREAT DAY!

January 13th. 2012 Day 11

Ohhhhh I did really good today! Except I didn't work out! But thats ok. I met my buddies for dinner! I am headed to the gym tomorrow!

Breakfast 240
Chobani Peach       140
Orange                   100

Lunch    395
Turkey, Spinach lite Mayo Wheat Pita  205
Cream of Tomato soup (no crackers)     190

Dinner   604
Pan Fried Hake   170
½ Baked potato     94
3 Scallops            120
Garden Salald       50
Balsamic Dressing 50
5 Fried Mushrooms 120

WOW yay!  1239 I am going to add 100 more for good measure because I used a little bit of Cocktail sauce! still under 1500 :D

January 12th, 2012 Day 10

OK gang this is not going to be as chatty. I am in a little pain and gonna hit the sac soonish. BUT damn your girl WORKED it tonight! First I went and saw Dr Piccioni. My knee has been jacking up and I wanted to make sure I wasn't injuring it further. He said I am good to go and if it hurts stop. I said Cool. He put me on Voltaren(?) to reduce the inflammation. I did the treadmill for over and hour and I RAN OMG I have never RAN I RAN (insert Flock of Seagulls music) I was SO excited! So I did interval speeds and inclines that was 400 calories and then I did an hour of upper body Seated Row, Pull Down, Butterfly, bi-curls all of them were (about 60 avg, 4 sets, 20 reps) and finished with some leg presses (100x4x20) 600+ Calories!!! YAY

Breakfast     150           
Veggie Burrito Dunkin D      150
Water

Lunch          670 ( i know what a major FAIL)
McDonald's 10 piece nugget  460
Fruit\Yogurt\Walnut Snack    210

Dinner         340+64 404
Seasoned Steak Strips with peppers 140
½ Whole Wheat Pita                           40
Pepper Jack Cheese 2x80                  160

Orange      64

Daily Total            1204 (burned 600 at the gym HOLLA AT YOUR GIRL :D)

January 11th, 2012 Day 9

Wow this was a high stress day! Ever have one of those days, where you are doing 500 things and accomplishing nothing? So I missed working out with Billy yesterday because of work and today he had to cancel :( So I ended up meeting Frannie at Bob Evans for dinner so we could catch up. I did better at dinner than I did at lunch. I was starving by the time I got to take lunch (2:30 PM) and opted for quick! So KFC is NOT the best option :) ((sigh)) Live and Learn! Right?

I need to figure out how to adjust my schedule. :/ I am, however, SUPER PROUD of myself. One of the girls at work I won't mention names (TAMI) filled up the candy basket!!!!! So this thing sits ON THE COMPLETE Opposite side of my office. So I go down to the bathroom back upstairs and like moths to the light I see this damn thing GLOWING I SWEAR! Like birdies were flying around it and chipmunks and squirrels were dancing... I walk over and I look at the rest of the girls and I say "Who brought the damn candy?" SERIOUSLY???  Now I am not sure if it was because they could hear the venomous words coming from my office all day or because I was sporting crazy eyes but they all go "TAMI DID IT!" Poor girl wasn't even upstairs... but I am sure she felt the cold chill run down her spine. I will deal with her appropriately! >:D Never anger the IT people :) HOWEVER I said ALL that to say.. I did not eat 1 piece of it! YAY :) Might have been better and I would not have opted for the KFC (Killer of Food Calories) :D

Breakfast 150
Veggie Burrito 150

Lunch  800
Popcorn Chicken 560
Wildberry Smoothie 240

Dinner  723
Vegetable Beef Soup (cup) 100
Potato-Crusted Flounder 177
Baked Potato (plain) 193
Whipped Topping (side portion) 37
Cherry Bread (1 slice) 223

Daily total 1673 :) Have a great evening! MUAH

January 10th, 2012 Day 8

GOOOOOOOODDDDDD MMMMMOOOORRRNING YAY MY FUNKY 15!
So it snowed. AGAIN and YAY  AGAIN for being in Delaware where we have such amazingly great drivers in the snow! On my way home last night between Winner Ford and Route 8 there was like 4 accidents? I am all SRSLY? WOW! Anyway. Warren is now up & running on his first Smart Phone! YAY! He is so resistant to change but he is doing well. Fly little bird fly...

Last night I was SO proud of myself! Warren parboiled 2 huge packages of chicken. I cut up peppers, cukes, celery and strawberries. YAY then walked right out the door and only grabbed Strawberries and Yogurt because I didn't pack last night! Stellar Kelly really! I was in bed at 12, which for me is MUCH better. I am striving for 11. I really need to get at least 8 hours. This 5 & 6 is not good

QUESTION
Workout play list. What songs get you moving? I have a couple of play lists, depending on my mood. I have some good driving rock to some bootayyyy shaking tunes.

APP ALERT
New APP! This one is pretty cool! Its called Calorie Counter. Put in your stats etc...and then you can log your food HOWEVER this one has a bar code reader so you can scan your food and it puts it into your diary.

Daily Food Diary (DFD)

Breakfast   390 (protein 25 )
Southwest Veggie Wrap 150
Brown Sugar Oatmeal  150
Medium coffee with cream  90*
Water 17 oz.

Lunch  640 (Protein 48 )
12 count Chick Fil A nuggets
1 Yogurt Parfait

Dinner 347  (Protein 45.29)
1 cup of sauerkraut and 4 ounces of Turkey Kielbasa

Snacks 400 (Protein 26.23)
Peanurt butter on toast
raspberry greek yogurt

Total calories 1779 total protein 144.52

There ya have boys n girls! :) Bed at midnight still shooting for 11 :/ Much better than 1 am :D

January 9th, 2012 Day 7

Update on weigh in
Today is the 7th day since I started.I weighed in and I was down 4 pounds, I am going to weigh in tomorrow to see if there is a lot of difference. I may just take the short week weigh in and make Mondays my weigh in day :D

DOWNLOAD Noom for Android! Awesome little stay on track App :D

Self Reflection
So I had my review today and it was excellent. :) So I am really trying to understand why I have such great difficulty taking a compliment when it comes to my appearance. If someone says I am pretty I cringe and say something witty or Nah I am average or just shake my head and blush. If someone says I am smart, or funny or a great mom or sweet I am like Ah thanks! I am so weird sometimes! I don't see myself as one of those girly girls but I kinda always wanted to be? One of the popular ones that the others envied because of whatever reason. I think it stems from past relationships where I was told I was less than what I was (over and over) You start believing stuff like that. I don't understand how people can talk so mean to someone. Or parents to children? How is that possible? How do you talk down to your kids and hurt them? How do you not lift them up and tell them they can do anything and they are beautiful.
OK rant over. So I was told today that I was so pretty. I just made scrunchy face. (laugh) I think its one of my most "famous" faces :D because I make it ALOT! So I will work on that!
I was thanked by one of my Employees for being wonderful. Now that made me smile. If I can have a positive impact on someone everyday of my life, then that means more to me than anything

OK and What about Mr Tebow? What a guy! No denying he has heart and plays with heart! Love someone that perseveres!

Food Diary
Breakfast 9 450
IHOP 350
2X2X2 2 Eggs, 2 pancakes with SF Syrup 2 Turkey bacon.(SUCKED didn't eat)
Coffee Medium 100

Lunch (I was starving by 2)   715
Chik-Fil-A Spicy wrap I ate ½  410 = 205 (no cheese but...Not sure how much that would be)
8 Chicken nuggets no sauce 250
Medium Wild berry Smoothie 260

Dinner  300
Turkey on Hungry Girl Flat bread with Spicy Mustard 200
Apple 100

Total 1465 YAY Under 1600....

Week 1 Totals

So here is the week 1 summary, This is based on research that it takes 3,000 calories deficit to lose one pound. I calculated my BMR.. Basal metabolic rate, or BMR, is the pace at which the body burns calories as fuel to maintain essential functions required for life. Height, Weight, Age, Gender and activity level are used to calculate.
The Harris Benedict Equation is a formula that uses your BMR and then applies an activity factor to determine your total daily energy expenditure (calories). The only factor omitted by the Harris Benedict Equation is lean body mass. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will under-estimate calorie needs) and the very fat (will over-estimate calorie needs).

Calorie Needs to lose weight
There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.

If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.

An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.


With all the above taken into consideration and I am not taking exercise into account. The below is based on food consumption. Calories needed at previous activity level and weight and then cutting my calories down and the deficit.

6 days total calorie 8235
Average 1373 calories daily, previous was 3,000 calories +
6 days *3500 calories=18,000
Deficit of (9765)9765/3500 (a pound) = 2.79 pounds lost

We shall see:) Anything 2.0 pounds or more and I will be please and on projection. I hope this is helpful! (((hugs))))

January 8th, 2012 Day 6

We spent the night at our Maryland home Chateau Brahosky. So eating was a little off but we did very well! Adam made me a plain omelet (eggs only) and we hit up Chili's for dinner. I am finding just looking at the menu and making smart choices! Appetizers are typically NOT good and meant to be shared by many.

• Bad words are fried, sauteed, creamy, sweet, crispy or breaded
• good Words are broiled, fresh, baked, steamed
• When you are at a restaurant, look for healthy options. You can modify a little too.
• For example, a baked potato is OK as long as it is not smothered in butter and sour cream and cheese:)
• Also, drink a glass of water with lemon prior to the meal.
• When ordering soups, remember cream based soups are higher in fat and calories than broth based. (typically)
• Steamed Veggies always rock :)

So here is what I ate today! OK everyone say a prayer tomorrow morning is Week 1 weigh in ...Make it a GREAT WEEK!
Breakfast at Brahosky's  5752 eggs fried   150
wheat bagel   220
1 tsp light Mayo     45
1 Chobani Pineapple Yogurt  160

Dinner at Chili's   740   Spicy Garlic & Lime Grilled Shrimp 130
Margarita Grilled Chicken  220
Steamed Broccoli     80
House Salad   150
Citrus Balsamic dressing  160
Coffee Medium   100

Wheat bread and peanut butter 1TBSP 250
Total 1565 Wooohooo

January 7th, 2012 Day 5

Holy Sleeping Beauty Batman! Totally slept until 11! Hey Boys & Girls Can you say Slacker? WOW Anyway... I woke up at 8:30, snoozed off and on until 11. I have a lot to get done today and looks like I am going to achieve mmmmm 50% :D maybe?

Breakfast\Lunch (11AM) 440
Sausage Egg & Cheese Pocket 230
Oatmeal Brown Sugar 160
1 Cup of Strawberries 50

Lunch\Dinner (4PM) 685
BuBuBurger time :)
¼ pound sirloin (325) on a kaiser (190) with light mayo (35) , mustard (0), ketchup (20) , tomato (20) & onions (10) 600
1 Large orange 85

1125 so far today. Me & Theory of a Deadman are gonna hit the treadmill and get that number below 1,000 ...(more to come)

8:30 and we are starving food ! 300
Turkey wrap from Royal Farms  225
1 chicken tender  75

Total 1415

January 6th, 2012 Day 4

Good Morning!
It's been a Duran Duran kinda morning... dadadadada REFLEX :) whhhhyyyy don't you use it....hahaha

OK Moving a little slow, knee was swollen :( Its all good :) I will not let this slow me down
The knee is one personal struggle the next is my obsession with weighing myself. I weigh myself every morning and this is so not mentally healthy. Billy told me to hide my scale, but that won't work because I know where it is :)  So I just have to force myself not to do it. I woke up CRAVING water. I have already drank 23 ounces this morning yay.

So I did an experiment about 8 years ago that was based on psychological habits. My professor told me that if you do anything consecutively for 7 days it becomes a habit. For example, this blog. I have done this now for 4 days. I came into work began my day and thought "Oh I need to start my daily blog." (for my 7 followers and most importantly myself [grin])  My goal is to look back on these entries someday and go wow...and to also possibly help someone else on their journey.

Breakfast 300
Southwest Veggie Wrap 150
Oatmeal Brown Sugar     160
Medium coffee with cream  90*
*yeah I caved again ugh I suck....

Lunch 800
Turkey\Whole Wheat Shorti with spicey mustard, Lettuce, tomato, onions and sweet peppers 410
Chicken Noodle Soup (small) 100
Raspberry Fruit Smoothie (24 oz) 290 I ordered a 12 ounce :/

Dinner 425
Broiled Haddock 160
Asparagus 40
Cucumber and tomato salad 50
Peanut butter on toast 175

Total 1525 not bad! :D

January 5th, 2012 Day 3

GOOOOOOOODDDDDD MMMMMOOOORRRNING
So it snowed. YAY for being in Delaware where we have such amazingly great drivers in the snow! (doing my Margie "yyyyaaaayyyy" So...I was running sick late and grabbed a can of tuna and some flat bread and Chobani and water and oatmeal and hit the road. I get to DD and order my medium coffee and I see this new wrap. Southwest Veggie Wrap. So I get to work after maneuvering around the lady in the ditch (sigh) and I park. I am gathering all of my things and a car pulls in next to me to watch the tow truck pull the lady out of the ditch (SMH) wow. Anyway I get to my desk and start researching this little wrap. 150 calories? Well this must taste like warm cardboard. Its only about 5 inches long. hmmmm let's try this.
OMG SO FREAKING YUMMY! A pretty nice start!

Breakfast   400
Southwest Veggie Wrap 150
OIKOS Key Lime Greek 160
Medium coffee with cream  90*

*Ok I need to be REAL honest this, I almost cried! I was drinking my coffee on the way to work, then a large or Xlarge coffee, then I would grab another one at Lunch then sometimes another on my way home. For a Large that is a 140 calories and 12 grams of fat 3 times? Its a freaking big mac REALLY SRSLY! Dammit!

Lunch 360
Hungry Girl Flat Bread (200)  with Tuna Salad (160((1 can tuna in water, sweet relish 1 tsp, light mayo 1 tsp)) and water :D

Mini Meal P
Muscle Milk Light (15g Protein) 100

Workout with Billy at 5:00 :D Legs...Knee is jacking up...  calling the doc tomorrow :/
We did Jacobs ladder (yup I sucked at this LOL), Bock Steps (KILLED my knee) Leg Press, Wall Squats, rope pulley squat butt on the floor thingys, calve raises.

Dinner 250
Chicken breast with a ½ teaspoon Habanero Mango Sauce and 1 cup of steamed green beans.

Water... (drum roll) as of 8:00 I have had 100 Ounces!!!!!!!! WOOT (need to get another 30)
Protein.. I think I hit about 100 :/ I dunno how the hell I am gonna double that. Took my Chromium Picolonate. Maybe I'll have some hot tea later... I have a laptop to build.

January 4th, 2012 Day 2

So I am feeling a little sore. My body's way of saying "SERIOUSLY" :)

7:30 AM I got up hit the shower, grabbed my lunch and breakfast. Now, what I am going to say next may put many in a state of shock and awe, so prepare yourself.
8:30 AM I went to Dunkin Donuts. My typical order is Large-XLarge coffee with cream, Large Ice Tea unsweetened with Splenda, Plain Bagel toasted with light butter.
Today... Medium coffee with cream. YES I KNOW! I was also told by Billy that my caffeine consumption was ridiculous. I am going to post some tips when I get them. Maybe I should call them Billy-Tipping, not to be confused with cow tipping and you should never try to bull tip. Actually you should know the difference between said cow and bull before the tipping is attempted. Thus coming from personal experience. :)

-Must....drink....water....(said in my best Shatner)

9:30 AM
Breakfast     340
2 OatFit Oatmeal Cinnamon Roll (sugar free) @ 100 Calories each
1 Chobani Pineapple Yogurt @ 140

12:00
Lunch          380
Hungry Girl Flat Bread (100) and mini pretzel bagel (120) with Tuna Salad (160((1 can tuna in water, sweet relish 1 tsp, light mayo 1 tsp)) and water :D

4:00
Mini Meal    50
50 ounces of water down! YAY
Garden Salad with Balsamic Spray dressing 1 calorie per spray!!! Delish!!!

5:00
Ok so 50 ounces of water and guess what? I NEVER DRANK MY DD COFFEE! grrrr
770 calories so far today ...Not bad :)
Off to the Gym for some Cardio! :) iPod and Bose and Adidas and Water... my new BFF's :)

Dinner 600
Applebees
7 ounce Sirloin no sauce 300
Baked potato with tsp butter 220
Steamed broccoli 80

Total for the day 1320 (deficit 1680 ish)

Went to WalMart and bought some tuna, oatmeal, grapes and more chobani :D.
I am really proud of Warren & Alex who are also trying to eat healthy and make smart choices!

OK - Gotta go see Billy tomorrow...thinking its gonna be "legs" (sigh)

January 3rd, 2012 Day 1

Well today was the first day of my journey to a healthier self. This is a full circle health cycle. Mental, physical, spiritual...D all the above.

 I have created some pretty specific goals and yet they are easily attainable. I decided to write a blog (not so people can so "Oh yay good job"), for two reasons. The first is that it will keep me "honest". Second is that I may learn something that can help someone else.
Ok let's get started. I created my goals based on how well I know myself :) smart huh? I know that I need a little flexibility

Goals

1. To lose 100-125 pounds
2. To be 100% medicine free
3. To go to the gym 4-5 days a week minimum
4. To drink 1 gallon of water a day
5. To follow my nutrition plan (see below)
6. To be able to look in the mirror and see beauty not ugly
7. To be the healthiest I can be

So seems like pretty hefty goals, but not really. As you know me, I have to have a realistic logical approach. I scoured the web and found some weight loss calculators. These figures are based on my height, weight, age, gender and current* activity level  of sedentary (hahaha because Sloth wasn't a choice)

• I figured out how many daily calories I needed to maintain my current weight = 3,000 (ish)
• It takes a deficit of 3,000 calories to burn a pound

Based on the above scenario, my current weekly calories is 21,000 (ish) so by deducting 45% of my weekly calories and dividing by 7 gives me a daily allowance of 1650. This does NOT take into account my trainer sessions with Billy  2x a week or my Cardio (1 hour per day). Below are some important notations:

1. I am NOT defining myself by a number. If I lose 70 pounds and I look and feel healthy then I will be happy with that
2. I am NOT going to be a slave to the scale. I will weight myself every Monday. I will post my progress... (truthfully)
3. I will post my daily struggles, menus, food dairy and accomplishments.

I created a calendar for and by the above projections, I have created a general goal timeline

1. January 30th - 4 Weeks  - 12 pounds
2. March 25th - 12 Weeks  - 36 pounds
3. May 20th  -   20 Weeks  - 60 pounds
4. July 29th   -   30 Weeks  - 90 pounds
5. October 7th - 40 Weeks -120 pounds

After August 1st, I will evaluate and adjust as necessary. As I said previously this is all a guideline. no one knows for sure what will or won't work 100%. I am going to be doing some tweaking and adjusting as necessary.

OK So let's go to diet...BAD WORD...the first 3 letters are DIE...ugh... so I am making some Habitual Eating Adjustments Lifestyle (HEAL) . trust me...Wording is EVERYTHING! :) For example its not what you spend, how much did you save ? :D Right?

10 Simple Rules of HEAL

1. Increase Protein
2. Increase Water (1 Gallon a day)
3. High Fiber
4. No sugar after 6 PM
5. No Food after 8 PM
6. EAT BREAKFAST!
7. Lean meats, fruits and veggies
8. CHOBANI YOGURT! :)
9. Daily Supplements
10. Decrease coffee

So let's start with how today went. I weighed in this morning. So if you have read this far then that means you are interested. I am 5'9, 45, female 277 pounds. My goal weight is 150 (ish) a difference of 127 pounds. Currently it 3,000 calories to maintain this weight. My current HEAL is based around 1,500 calories. This is a loss of 1,500 calories a day and about 10,500 calories a week or 3.5 pounds a week. Based on a 40 week timeline this is about 120-140 pounds. This is a projected goal based on loose numbers.

01/03/2012 Total Calories 1300

Breakfast  530

• 9 Grain Bagel with a small amount of butter
• Chobani Yogurt
• 33 Ounces of water (½) & Coffee with Cream

Lunch        250

• Lean Turkey on flat bread with a teaspoon of light mayo

Dinner       520

• Chicken Florentine
• Steamed Green Beans
• 2 cups Garden Salad with Robusto Italian

Water consumption 65 ounces... ugh

Met with Billy  - Upper body 60 minutes
30 pound weight bar squats 4 sets of 15 reps
30 pound weight bar curls   4 sets of 15 reps
40 pound weighted pulls     4 sets of 20 reps
50 pound tricep push down 4 sets of 20 reps
Vertical Bench Leg Raises  4 sets of 10 reps