Posts by reneefitz

check around for a produce stand in your area - I save a lot of money by shopping there. I just buy one or two pieces of fruit so I have a large assorted bowl.  and I stock up on veggies there too.

As for cooking I make a basic protein (chicken, pork, etc) and then make a carb side (i.e. rice, potato, etc) and then have my veggie with it. Since my hubby refuses to eat certain veggies I simply make steamed stuff that cooks in the same amt of time. Then for dessert it a piece of fruit w. some yogurt (whatevers on sale that week!)

Tacos/fajitas are also good - just use lean ground beef!! I have tacos for him and a taco salad for me! Its all the same ingredients but I only have one shell cracked into my salad w. extra salsa!

Mrs Dash/Lawry's Marinades - always on sale for Buy One Get One... just use 1/4 bottle marinade 2 chicken breasts/pieces in a small baggie for 30 mins... bake in oven, serve with a baked sweet potato and a Green Giant Veggie steam in bag (again stock up when on sale!).

Oven baked fries & with shake & bake chicken nuggets! for night you want a little treat with out it being deep fried!

breakfast: oatmeal w. protein powder, coffee, FF yougurt

lunch: chicken breast, carrott sticks, wasa crackers, laughing cow light wedge, yogurt

snacK: granny smith apple w. natural peanut butter

snack 2: turkey & fruit (tbd)

dinner: steak, potato, broccoli, and a few drinks :) its Friday afterall!

Try tweaking your food a little:

Breakfast:

• coffee and 1/2 a bagel  or 1 egg or 1c raisin bran cereal with 1% milk
• try 1/3 cup old fashioned oatmeal w. splash 1% milk and a tablespoon of flavored CoffeeMate; an egg  (Must eat protein w. meals!)

you need a snack inbetween: 1/2 apple w. 2 tbsp peanut butter

lunch:

• Veggis and a piece of protein and a frut
• sounds good

Snack:

•  I have either another fruit or low fat yogurt.
• with your fruit try to get some protein w. it - a slice of turkey or some chicken. or banana w. peanut butter, etc
• eat something else w. ther yogurt like some fruit.. 10 grapes etc.. you wanna fill up belly so don't get hungry later.  

dinner

• vegetables, protein and either a chocolate pudding or yogurt.
• sounds good

snack

• depends on what time u go to bed vs. eating dinner... but don't go too long w.o food

JUst make sure you are eating ALL the calories Cc recommends... it'll def rev up your metabolism

yeah you lost water weight... the fighters I know do this for weeks before a fight and look SICK and feel SICK! strongly recommend not do it :)

Make it a bad moment not a bad day!

the "normal" world is populated by space aliens (for my days when I envy friends that can eat anything)

I am worth it!

I've earned my health! ( to overcome my rationalization I deserve that cookie!)

maybe put yourself on a schedule and eat even if not hungry.. I'm eating 1950 calories a day and staying clear of processed food... and today my jaws are hurting from eating soooooo much!  but I feel like a million bucks again!

• breakfast 300
• snack 150
• lunch 300
• snack 150
• dinner 300
• snack  150

that gets you up to 1350 a day... in a much healthier range :)

good luck!

and I agree with amethystgirl - try some heart healthy fats: peanut butter, olive oil, avocado, and some higher calorie healthy whole wheat bread. One of my FAV things is a banana w. 2 tbsp peanut butter = 250/300 calories!

just enter it in the activity section and it'll tally for you... just keep your deficit under 1000 calories per day (burn - calories).

I'm eating more calories than i ever did before and i lost 2 lbs last week!! after a 6 mth plateau!  just some pause for thought.... maybe try CC guide for 10 days and see if it makes a difference for u.... :)

just do everything modified.  Jumping jacks w/o the jump  you just alternate feet  fast .  Squats w. alternating knee ups  Punching (look up some combos online - fun esp if u listen to the right music!).

Heres one of my favs that invovle nothing but u:

25 squats

25 push ups

25 supermans  (lie on floor, extend arms in front, bring up legs and arms so flying like superman! hold for 1/2 sec )

25 full sit ups

repeat 4 times

you'll be sweating nicely be end of this workout!

not 100% sure on that... but I'd be sure to re-set both your calories and burn rate every 10 lbs or so.  :)

one thing that really helps me - staying positive and focused.

I made a  rule not allowed to "HATE' anything thats healthy for me... so when I try a new class at gym I have to go into it LOVIN' it otherwise I set myself for failure before I even try.... so forget the failed attempts; this is your time! U are gonna do it!

This is something you are doing for yourself!!!  I know you can do it!!!

great job!!!

ok so a friend of mine (who is a tri-athlete & super star) said this to me almost 60 lbs ago

"I'M NOT THIN BY ACCIDENT!"

 struck a cord with me cause I kinda always thought she was... she watches what she eats and excercises... so how can i expect to be thin and eat what I want while sitting in front of the TV.

So when i get distracted I think of our conversation and it def helps me. So I've accepted all those girls that say "I can eat what I want and never excercise" well they are pretty much lieing to me....

whatever helps get me thru the day!!!

This might help explain it better:

Zones

Zone #5 - Redline

• 90-100% Max HR
• Mostly Carbohydrates burned
• Approximately 20 Calories per min (150 lb person)(600 Calories for 30 min.)
• Maximum Effort: Sprinting, high speed intervals
• Benefit: Improved lactate tolerance (Great Improvements in Speed and Performance)
• Description of R.P.E.: Very, very hard to Maximal, Can’t talk except for short phrases

Zone #4 - Threshold

• 80-90% Max HR
• More Carbohydrate than fat burned
• Approximately 15 calories per min (150lb person)(450 for 30 min)
• Hard Effort: Time trials, intervals, tempo, hill work
• Benefit: Improved anaerobic capacity, lactate clearance (Improve Speed and Performance)
• Description of R.P.E.: Hard to very, very hard, can still talk, but not comfortably

Zone #3 - Aerobic

• 70-80% Max HR
• Nearly equal amounts of carbohydrate and fat burned.
• Approximately 10 calories per min (150lb person) (300 calories per 30 min)
• Endurance and steady state
• Benefits: Improved aerobic capacity, optimal cardiovascular training (Improve Fitness)
• Description of R.P.E.: Somewhat hard to hard, Very aware of breathing, still comfortable to talk

Zone #2 -Temperate

• 60-70% Max HR
• Mostly Fat Burned
• Approximately 7 calories per min (150lb person) (210 per 30 min)
• Long Slow Distance, recovery and regeneration
• Benefits: Improved fat mobilization, basic cardio training (Maintain Fitness)
• Description of R.P.E.: Easy to somewhat hard, Comfortable talking, but aware of breathing

Zone # 1-Healthy Heart

• 50-60% Max HR
• More Fat Burned
• Approximately 4 calories per min (150lb person) (120 calories per 30 min)
• Warm up and cool down, rehabilitation
• Benefits: Improved self esteem, stress reduction, blood chemistry(Get Fit)

it will benefit you in your work outs to see if you are pushing yourself hard enough or too hard. I LOVE mine for running! It taught me how to pace myself so I don't get exhausted in the first 10 mins! I still use it at least once a month to make sure I'm working at my best pace! Basically it makes sure you are burning calories instead of doing a cardio work out :)

not sure which u have, but mine is a wrist watch and it beeps when too low or high out of range... really great for running. I also use in spinning class cause sometimes I just want to know if I pushed myself hard enough!

hope that helps :)