chub2lose's Journal

Hi :)

Mar 03 2009 21:10

Wow, It has been too long since my last update!! Sorry!!

Work is going great and I love it. I am slowly building up my client list and gaining status at the gym. My clients are losing both pounds and inches...yea! It makes me so happy to help people! Of course I could use more clients, but one step at a time! I am also training to teach group classes. This is a very long process at my gym... but I am determined to stick with it!

The wedding is May 16th, 2009! It is coming soon! Yea! We are still trying to wrap up the details. Also, my dress finally came it!! It was WAY TOO BIG :( Even though my weight has stayed at 130 lbs I guess I have lost inches! I swear I thought the lady measured wrong so she had to prove it to me! The good thing is that they are altering it smaller and I get to try it on again soon. We still have a lot to plan for the wedding but I am having so much fun doing it. Yea wedding!! :)

Well I better get to bed. I am finally used to waking up early but I am still going to bed late. 5 hours of sleep is not enough... by the weekend I am exhausted. I am taking a vow to at least get in bed early!

I hope everyone is doing GREAT!! <3, Julie

My Protein Powder

Feb 12 2009 22:31

Hi,

I thought I would share stats and info on the protein powder I take. It is this yummy chocolate one that I really cann't live without! Being a vegetarian and being super active I need my protein! Anyways, I am giving it props because it is such a great tasting powder. Here is the info: 1 scoop is 90 calories and 16 grams protein. You only have to mix it with 4-6oz of water -less to guzzle down! I buy it online, but most stores carry it. :) Julie

Super stress & weight-loss?

Feb 09 2009 07:14

Hummmmmmmm... I seam to be doing everything right (in my eyes, lol) and I am not losing any weight. Those last 5 lbs are stuck... I swear they are hardened to my body and don't want to come off! Ug.

Here is what I am doing: I track all of my calories eaten and all calories burned. I have a HR monitor and use it religiously so I know how many calories I burn. I eat at 50% carbs, 25% fat and 25% protein (or very close to it everyday). I eat something every 2-3 hours. I watch my sugar intake and limit it. I have pretty clean eating such as veggies, salads, whole grains, etc. I have a 500 calorie deficit everyday (sometimes a smidge more or less). Sometimes I calorie cycle. I am totally ok with slow weight loss (because it is still a loss.) I do interval training and switch things up all the time. I have taken time off from all this to "re-set" my system. I have eaten more to shock my body. I have eaten less thinking that maybe I burn less than I think... I lift weights and do cardio. I have a job where I am on my feet just about the entire day. All this sounds good right? Then why am I stuck or going up a little?!? Ug.

The only thing I can think of is stress. I have a ton of stress in my life. Some good stress (getting married very soon), new-ish job, and more. I have bad stress too like trying to lose weight and failing, finances, paying bills, getting everything I need to done, family drama, taking training tests, succeeding at my new job, the struggling economy hurting my career, etc. Ok there is my bad than good. I am wondering if it is impossible to lose weight with soooo much stress... I try to relax but there is only so much I can do. I am going to be stressed but I do need to manage it better...

Here is why I think I am not losing weight: stress and not enough sleep. Also this is my last 5 lbs. I'm sure it doesn't sound like the end of the world for 5 lbs, but it means a TON to me. I am getting married (yea!) with family and friends on the beach... there will be TONS of bathing suits and people I know!! My wedding is a huge motivator! Also, I don't have a goal to be skinny so I can still afford to lose 5 lbs! Ug......

We set a Date!!! :)

Jan 31 2009 18:00

May 16th, 2009 is the big day!!

It is kinda close for a wedding (only a few months away... eks!) but we are super excited and ready to kick it into planning mode! Luckily I ordered my dress months ago. :) Now for the rest of the planning... We are going to get married on the beach in Los Cabos, Mexico with a small ceremony and reception of close family and friends! Yea! The great thing is that the resort does all the planning and booking for you. They book the minister, photographer, DJ, get the flowers, do all the food, etc. All we have to do is tell them out preferences and they do the rest...nice huhh? I have to go find pictures of flowers and cakes that I like and they take the pictures and run with them. I will keep you updated as we plan more but I just have to share!! :) Yippie!!!!!!!!!!!!!!!!!!!!!!!!

Here are some pictures of the beach =

Fitness & Nutrition News Letter

Jan 28 2009 15:24

Hi Friends,

Yes I am VERY busy, but I have another project I want to tackle! I LOVE my job as a certified personal trainer and I am always looking for ways to educate and inform my clients so . . . I am starting a weekly email news letter! I have not gotten the design or layout figured out yet, but I am excited! I just sent out a great article about cardio vs strength training. In the future I want to have healthy recipes of the week, healthy snack finds, exercise of the week, motivational quote, articles and more. I really wish I had time to pour my heart and sole into this fun project NOW, but I will get it done in time. I just need to deside colors and layout and graphics... oh and I might need a name for it! Any ideas PLEASE let me know!! Also, if you want to be on the email list just send me your email or email me and let me know.

My email address is = julielovesfitness@yahoo.com

Love all my CC friends!! Julie

Making the Cut

Jan 12 2009 20:24

Hi,

Yup, I am motivated!! Yea! Today I started a new workout program. I was looking to learn new things and switch up my routine... The program is called Making the Cut by Jillian Michaels from the Biggest Loser TV show. From the book = Making the Cut: The 30-Day Diet and Fitness Plan for the Strongest, Sexiest You. I am doing my own diet (because I am a vegetarian) but I am doing the 30 day workout plan. So... today was hard, but I loved it! Everything is in intervals which made it challenging. I thought 1 set would not be enough of a challenge, but it took me 45 minutes andI was tired!! Here is what I did day 1 = (you start at the beginning of the list and work your way down through the circuits)

Day 1 =
Circuit #1
Dumbbell Presses on Body Ball (20 reps, 10 each arm)
Dumbbell Flyes on Body Ball w/ Crunches (15 reps)
Squats (perform 50 fast, no added weight)
One min sprint at 7mph

Circuit #2
Plank (push-up position)(hold pose 10 sec)
Close Grip Push-ups ( 5 reps)
Side Plank w/ Inner Thigh Raise (10 reps, hold 5 sec)
Close Grip Push-ups (5 reps)
Side Planks w/ Inner Thigh Raise (10 reps, hold plank 5 sec)
Burpies (straight from plank, perform 10 reps)
Sumo Squats (2ndposition plie) (perform 50 reps)
One Min sprint at 7mph

Circuit #3
Frog Push-ups (knees bent and legs tucked) (20 reps)
Squat Thrusts (plank to crouch & back) (20 reps)
W shoulder presses w/ leg extension (arms in W palms in, extend up and out w/ one leg, switch sides) (10 reps each leg)
Jump Rope 1 min

Circuit #4
Bench Dips (20 reps)
Rope Tricep Presses (reps to muscle failure)
Static Lunges w/ Lateral Shoulder Raise (10 reps each leg)
Mountain Climbers (perform reps for 1 min)
Boat Pose (hold pose for 30 sec)

Circuit #5
Jump Rope (1 min)
Bicycle crunches (50 reps)
Extended Plank (hands together just above head)(hold 30 sec)

I'll keep you posted and let you know how I am doing!! :)

Fitness Face Off: CARDIO VS STRENGTH TRAINING

Jan 11 2009 13:12

Awesome article I just had to share :)

In one corner: Dumbbells. In the other: A jump rope. The ref: WH, slicing and dicing the research to determine whether strength or cardio rules. Liz Plosser

When it comes to getting the body you want: strength training or cardio? Back when you carpooled in Ma's minivan, men went to the weight room and women hit Jazzercise. But recently, taking a cue from athletes, many fitness gurus insist that strength training is where it's at. Some even suggest ditching cardio altogether. To resolve the strength vs. cardio conundrum, we culled research and chatted up experts to find out how each would fare in a head-to-head matchup. Whether you want to get buff, torch calories, or run your fastest mile ever, we've decoded which discipline you should devote your sweat to -- and created a workout that's perfectly proportioned to give you all the benefits. Now, let's get ready to rumble...

To KO fat -- and keep it off... = Winner: Strength

Cardio's edge Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling, says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts.

Strength's edge Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says. "So if you burned 200 calories lifting weights, it's really closer to 250 overall." And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more.

And there's more good news when it comes to iron's fat-socking power. "For every 3 pounds of muscle you build, you'll burn an extra 120 calories a day -- just vegging -- because muscle takes more energy to sustain," Westcott says. Over the course of a year, that's about 10 pounds of fat -- without even changing your diet. Yes, please.

To squash stress... = Winner: Cardio

Cardio's edge The head-clearing effects of, say, swimming or playing tennis show up faster than it takes to get a brow wax. Just 15 minutes of aerobic activity two to three times a week can reduce anxiety significantly, according to a 2005 study in the European Journal of Sports Science. Go at it 3 to 5 days a week and you can cut fatigue by nearly 50 percent. "Cardio elevates serotonin levels in the brain, a key neurotransmitter involved in improving symptoms of depression," says Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic.

Strength's edge A big question mark. Scientists note promising results on the mood-altering effects of pumping iron. But more research is needed to nail the intensity and duration necessary to match cardio's benefits. So, for now

To love standing naked in front of the mirror... = Winner: Strength

Cardio's edge Sports psychologists have been studying the effect of aerobic activity on self-confidence for decades. And they keep coming to the same conclusion: Runners, cyclists, swimmers, and other athletes have high confidence levels because of the sense of accomplishment they feel each time they cross the finish line -- even when they bring up the rear.

Strength's edge Think you look hot immediately after a workout? It's not your imagination. Blood has rushed to your muscles, making them swell and appear more toned. Beyond vanity, you feel confident because you just pressed some major poundage. In 2006, researchers at McMaster University in Ontario tested subjects' body image -- how they felt about others checking them out, and how satisfied they were with their own appearance before and after 12 weeks of strength training. The women made significant improvements, and they were particularly influenced by the physical results of increasing the amount lifted. So try this: Keep a log of how many sets and reps you complete and how much weight you're hoisting for each move. Every 4 weeks, go back and review your first workout. Feel the rush of pride, then strut your stuff.

To stay off the sideline = Winner: Strength

Cardio's edge [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons -- and the cartilage in between. If you've got a weak link, you're screaming to be benched. That is, unless you hit the weight room.

Strength's edge In a 2006 study in the American Journal of Sports Medicine, researchers found that a balance-training program -- think single-leg squats and anything on a wobble board -- reduced the risk of ankle sprains in athletes. "Functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries," says lead study author Tim McGuine, Ph.D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison. Your best bet: Choose moves that work your core, improve your balance, and force you to bend at multiple joints -- so lunges, rows, squats, and presses are all fair game.

To add years to your life = Winner: Cardio

Cardio's edge There are more health perks in cardio's corner than Kabbalah bracelets in Hollywood. "Nothing compares with cardio for optimizing longevity," says Mike Meyers, Ph.D., an American College of Sports Medicine -- certified trainer and director of the Human Performance Research Laboratory at West Texas A&M University. "It reduces the risk of obesity, heart disease, high blood pressure, type 2 diabetes, osteoporosis, stroke, and even certain types of cancer." The ticker-strengthening benefits are especially sweet: A stronger heart pumps more blood with each beat, circulating oxygen more efficiently throughout your body; aerobic activity prevents inflammation around your thumper; and lacing up your sneaks can increase the "good" cholesterol in your blood by up to 8 percent in just 8 weeks, according to a 2007 study published in the Journal of Internal Medicine.

Strength's edge A 2006 study by the National Institutes of Health found that lifting weights just twice a week can prevent you from gaining intra-abdominal fat -- the kind that wraps around organs and constricts blood vessels.

To reach the finish line faster = Winner: Draw

Cardio's edge If you want to smoke your frenemy at your next 5-K, put in the miles. "The best way to train for an endurance event is by practicing it," Meyers says. "Swimmers, for example, need to learn how to breathe properly, and cyclists need to hone cadence."

Strength's edge For a speed boost, strength training is essential -- especially for your core and legs. "Plyometrics will improve your stride power, or the force you pedal with," says Diane Vives, C.S.C.S., owner of Vives Training Systems in Austin, Texas. For explosive power, she recommends the standing triple jump: Swing your arms back, then forward as you leap, landing on your right foot. Quickly hop forward onto your left foot, then hop back and land on both feet. Continue for 4 to 6 reps. Do 3 sets, resting 60 to 90 seconds in between.

new things

Jan 07 2009 21:55

With my new job I am always hungry! I have been eatting 2k calories per day and I am still hungry. Ug!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! This is hard. I am awake more hours and on my feet all day and I know I need to eat more but gezzzz. I need to find a balance. Always hungry is not good!

2009

Jan 03 2009 21:31

Hi friends, HAPPY NEW YEAR!!!!!!

I don't have too much time to type right now but here goes... I am back! I will be logging my calories again and calculating my weight loss math on a daily basis. I did ok through the holidays but not great... I have been working out very hard and want to make sure I am eating enough and not too much with my new lifestyle change. I went from sitting in a cubical all day long to standing on my feet all day long.... It is exhausting!! I am soooooooo much hungrier now! Because I am in a new environment I am going to track everything here on CC and make sure I stay on track. I also need and want to lost the few lbs I gained over the holidays. At my new job have learned a TON about workouts, program design and more. I'll share bits and pieces as I learn and when I have more time.

2009 GOALS =

Be happy and try to look at the big picture not sweating the small stuff.
Focus on my relationships and ones I love.
Plan our wedding without going crazy, lol and be a great wife :)
Try my very best to be successful at my new job (even though the economy sucks!) and learn everything I can. Give it my all!
Experience and try new things even if they may be a little (or a lot) scary.
Do random acts of kindness, make new friends and meet new people...be a better person.
Eat healthy with the right % of fat, pro, carbs only eating junk on holidays and truly special occasions... of course things in moderation are always ok.
Workout and exercise to be healthy, get a sculpted body and lower my BF%.
Laugh everyday!

Thanks for being there for me and I'll catch up with you and your journals soon.

Julie

gingerbread house

Dec 19 2008 10:57

Check out this link I found.... no it is not for health and fitness but it is GREAT instructions for building a gingerbread house :) My finace and I are going to have our own food network / iron chef challenge this weekend and then we'll display them at Christmas...as long as they look good, lol!

http://www.kingarthurflour.com/stuff/contentmgr/files/7512947c75dd4ce76f3a611041c1fe40/miscdocs/gingerbread.pdf