gettinghealthy123's Journal

i can do this

Mar 15 2009 21:51

One week of eating 80/20 and exercising. Can't wait for another week to feel sooo good! no more jnk, which makes me feel icky.

I can do this.

kiloj'se to cals

Oct 13 2008 14:19

1 kj = 0.239 calories times kj's by 0.239 to get the calorie value needed

eating

Aug 31 2008 11:00

From Shrink Yourself:

Remember before everytime you eat to figure out the why. Am I really hungry? Is it reasonable that my body could need some fuel right now? Or am I having phantom hunger related to emotions?

One - what was I just thinking or what has happened in the past hour... any clues?

Two - do something else for a few minutes, does the hunger go away?

Three - if it is emotional, what is the reason? Take a few steps to fend off the cause - boredom, loneliness, anger, stress, frustration. Workout, listen to music, chat online, read a book, drink some tea, go for a walk.... some cures

And make sure to never restrict. Take care of that 'inner child' by showing you can and will always make sure it is well fed when need be. No more starving or fasting. Life will be much more pleasant and much easier. You can do this!

using workouts as therapy

Jun 05 2008 13:47

So last night, I got an awesome workout - and remembered exactly why I love working out in the first place! Wrk through your problems - whatever is bothering (like the meditation thingie Mom suggested) just think through your thoughts/issues and work out anger adn frustration on the elliptical adn treadmill. That's how I got through OChem and UNH all those years, and why i absolutely LOOOOVE working out! How could I have forgotten?

The best therapy, the best workouts, and kills any and all desires ot binge. YES!

Easier workout stolen from eddiepotter

Jun 03 2008 13:47

Physical Strength Stamina/endurance: to be done only ONCE!!!

No. Time/Reps Exercise Description

10 minutes running on grass/Treadmill (no rest)

15 minutes Eliptical (1 minute rest)

12 minutes stair master (3 minutes rest)

1 50 Squats light weight rest after every 10

2 15 regular push-ups

3 100 jumping jacks

4 50 Peck deck (seated flye)

5 3X8 deadlifts

6 50 Tricep cable press-down 60-90 degree movement

7 50 Stability ball Crunches

8 50 Preacher curls Preacher curls machine – quick but full

9 100 calf raises with or without weight

10 40 Leg extensions (light)

11 20 Squats

12 symetry punches 2 minutes

13 25 pushups

14 3X35Ab curls/and 50 stability ball crunches

Stair workout stolen from eddiepotter

Jun 03 2008 13:46

Steps Workout #1…Difficulty easy/medium

**Always walk back down the steps at a quick pace unless otherwise stated**

10 minute jog for warm-up

Stretch for 5 minutes

10 x Step run: run up the steps planting on every other step…slow jog back down

5 x step leaps: starting at the bottom of the steps, push off of one leg, and try to skip three steps, then use the other leg and do the same. Focus on a strong push off, and be careful not to miss a step. Advanced people try to leap to 4 or five steps.

5 x Quick steps: starting at the bottom make both of your feet land on one step (one after the other…don’t jump with both feet at the same time) before moving to the next one…these must be done quickly and as intense as possible.

10 x Step Lunges: the same motion as the step leaps, but without a push off…. Simply walk up the steps skipping 3-5 steps at a time and jog back down. **Fighters** attach 2-5 LBS ankle weights to legs, and 2 LBS wrist weights to arms

5 x Step Breakers: **Fighters** Get into a push-up position, and have a partner hold your legs. Go up the steps (preferably concrete) using your first two knuckles…once at the top walk down and repeat. This is for the development of a bare knuckle fighters fist.

6 x Leap Frogs: get down in a frog position with your hand resting on the first or second step. Leap to the next two steps, and use your hands to keep you from falling incase you miss a step. ***WARNING*** this particular exercise is a bit difficult when fatigue begins to set in. Take a rest, and do this at your own risk.

3 x Calf Hops: start at the bottom of the steps with one leg and hop up each step till you reach the middle of the stair case then switch legs. Once you reach the top…jog back down, and repeat. **Fighters** when you hop on the first step, hop on the previous step, and then back again on the first step…keep going till you reach the center then switch.

menu plan - with cals listed

Jun 02 2008 13:53

Bfast: 1 cup squash with 1/2 chicken breast, salt and rosemary - 180 cals

yogurt w/guava, papaya, or mango - 180 cals

360

Snack: 10 peanuts and apple - 200 (?)

Lunch: Tofu or chicken stir fry w/.5 onion, broccoli, carrot, greens- 250 (?)

Snack: tea + squash or fruit with 15 peanuts - 250

Dinner: Shrimp or chicken cacciatore - mushrooms, onion, tomatoes 300

OR: baked, seasoned chicken breast + steamed brussel sprouts 250

Snack: baked apple or yogurt - 90

Okay, so that is only ~ 1600 cals So here is my issue - I need to plan more food into my day to keep from binging. Thinking where to add those 200 cals...

May 12 2008 20:52

So my new goal - resist that first bite. That's all I have to do, once I have that one bite, it's all downhill. I cannot control myself around nuts or dairy or carbs - tried addign them back in freely, but that did not work. So now, no more!

Eat - fruits, veggies, meats, tofu, fish, etc. Lots of options.

You will feel better and have more energy, plus be happy with yourself adn start to lose the weight you made yourself gain. Plus, your digestive system will be healthier and not so stressed with the bigning. Smaller portions, more often = better digestion and less pain. YAY! Plus, more energy, more happiness, less depressino.

Goal = try being healthy for three days straight - YOU CAN DO IT! See how great you feel!

Reward = massage or new haircut or pedicure - whichever one you want!

Save money by not spending on loads of food!

Eating plan for Thursday:

Bfast - fruit salad with 10 cashew nuts

Snack - pear

Lunch - mackerel with steamed carrots

Class until 4

Workout: dance class at 430, then run for 30 min? Weight train in am and elliptical/jumprope intervals

Dinner = baked salmon and asparagus + roasted onions

After dinner snack (if time) - yummy fruit!

Thurs - 3rd day! Friday get your reward!

Friday bfast - fruit and yogurt - but moderation!

Go out for lunch with friends :)

No more binging :)

May 12 2008 20:50

And for Wed - food plan:

Bfast = strawberries + mangoes + oatmeal

Lunch = black beans with broccoli

Dinner = shrimp with steamed veggies

Snacks = fruit

Workout = HIIT in am, pm = aero boxing and abs

You can DO THIS!

May 12 2008 20:41

So I binged today - but that's okay. The weekend was great. At least I was able to actually stop. I don't know if I should just eat normally tomorrow or not eat to clean out, but I def need to do something to stop this stupid carb eating and bigning! GAH!

Okay, so tomorrow:

Bfast = squash + chicken? Maybe fruit and have that for lunch?

Lunch = stir fry with shrimp + tofu

Dinner = tuna with mustard and veggies

Snacks = fruit and veggies w/salt

Exercise = workout in morning - stairmaster intervals + bike or elliptical, weight lifting, pm = muay thai