"2010"

12/13/2010 17:47

WORKOUT SCHEDULE FOR THIS WEEK

MONDAY: 

30 Minutes of Tahitian Cardio


TUESDAY:

30 Minutes of Zumba

WEDNESDAY:

30 Minutes of Cardioke

THURSDAY:

Power Walking

FRIDAY:

Swimming

SATURDAY:

Brazillian Butt Lift

SUNDAY:

Rest

12/06/2010 19:44

FOOD JOURNAL - TRACKING MY INTAKE ....AGAIN *SIGH*

1 can of Lemon Ice Tea
1 can of Rasberry Ice Tea
2 cans of V8

12/06/2010 17:57

LOSING BELLY FAT NATURALLY...

How To Lose Belly Fat With Help Of A Diet:

Diet is of utmost importance where belly fat is concerned. Eating fat-friendly diet would not only stop enlargement of belly but would also help body to fight fat. You must start eating 5-6 mini meals in a day rather than 3 main and larger meals. It would help lose belly fat as we will be eating less during main meals. Small and regular interval meals also boost metabolism as body requires more energy in order to do frequent digestions. Losing belly fat would be a breeze. We recommend starting day with rich breakfast and ending it with poor dinner. Apart from frequency of meals, type of meal is also important. Some foods help lose belly fat like fish/ vegetables/ fruits/ black chocolates etc. Contrary to this, few foods destroy the efforts to lose belly fat. Foods high in saturated fats/ sugar must not be included in our diet.If you are looking on tips on how to lose belly fat, also look to drinking correct drink; best drink being water. Water is essential and vital for our body as it helps liver proper function and that accelerates fat burning process as liver has the ability to burn fat stored in reserves and convert it to energy. So drink lots and lots of water avoiding full dairy drinks like milk shakes or chocolate drinks and soft drinks. Better alternative is Fresh fruit juice but eating fruits is even better. Learn about the truth about six pack abs program.

How To Lose Belly Fat By Doing Some Exercise

Another way to lose belly fat apart from diet is exercise. Some forms of exercise are:

Resistance training exercises: It includes various Weight lifting exercises that help body to fight fat along with building muscles. There are not any of specific or particular exercises to lose belly fat particularly without losing fat from other area. Working with abdominal exercises, stomach muscles may get tighter as well as stronger. Other weight lifting exercises include squats/ dumbbell rows/ chest presses etc.

Cardio exercises: These are also very beneficial if you plan to lose belly fat. Cardio exercises also accelerate heart rate making us breathe faster thus body spending more energy. Find out about the best way to lose belly fat fast. While exercising, it is important to feel increasing heart rate and faster breathing. In case you are exercising without feeling any pressure, results won’t be that good. Exercising must be done regularly (at least 3-4 times/ week). Exercising only once and not doing it for a month is more like nothing done at all.

Losing belly fat is not a simple thing and lots of effort must be put in the process. I am trying to key in important information on how to lose belly fat. People keep on trying many things and don’t get success in the first attempt itself. You must have also heard about various machine based equipment to lose weight but I definitely do not recommend them at all. Other option you would come across when searching on tips on how to lose belly weight would be various types of belts (Sauna belt, Abs Belt) that promise to give you slimmer belly in specific time. But I assure that nothing would be good enough or better than exercising right and eating right. Perhaps you should do exercises to lose belly fat. Slimming belts would not be producing satisfactory results and even if it does, these are temporary. As soon as you stop using these, fat would pile up back on belly. These activities also reduce metabolism levels of or body thus causing more harm in long run than doing any good.

Next available thing in market is what we call the Morning Walkers, which claims to burn belly fat just by laying down on floor for 10- 15 minutes twice a day. It is for you to believe or not but I would be very judgmental in this and believe that even if your body is working, your mind is relaxing which may cause conflict between function of your body and mind.

How to lose belly fat is a tough to answer whereas gaining that fat is simplest thing. Moreover the lifestyle of today also force us to sit for long hours for work, comfort of cars that don’t allow us to walk and moreover life is so busy that we don’t find time for our self.

12/06/2010 17:55

JULLIAN MICHAEL'S FREE FITNESS PLAN ONLINE

I'M GOING TO HELP YOU LOSE WEIGHT SO YOU LOOK AND FEEL HEALTHIER!

"I've calculated where you are today, and where you want to be. Next, I'm going to help you get there. We can do this together. Ready?

270 lbs

180lbs

Your Current Weight: 270 pounds

Your Current Activity Level: Low

Your Reasonable Weight: 118-149 lbs 

Your Target Weight: 180 pounds

Activity Level: Active

 

   More about Jillian's terms above

START YOUR PLAN NOW!

 

Here's Your Customized Weight Loss Plan:
Based on your answers, here's my triple-threat plan for you. My online program makes weight-loss simple, with real solutions for people who want to lose weight and keep it off.

YOU'RE A PEAR — BUT YOU CAN PARE DOWN!

Like all pears, you tend to store fat in your lower body, so you're probably carrying extra weight around your hips, buttocks, and thighs. Anyone can be a pear, but this shape is more common among women, and it actually evolved because fat stored in these areas aids in fertility and breast-feeding. It's an interesting fact — but I know as well as anyone that this type of fat is harder to lose.

Not to worry! I have exercises that will target your fat storage areas. My personalized program will help you alter your pear shape. But you got to get a grip — you can only win against genetics up to a certain point. Once you understand this, you can let go of unreachable goals and replace them with real ones. 

I'll create your personalized exercise program based on the days you prefer to work out, the goals you set for yourself, and the exercises you enjoy. After all, if you enjoy your workout, it's easier to stick to.

I'll encourage you to:

Have fun aerobic dancing! Depending on intensity, you could burn 500 calories an hour.
Go for a swim. It’s kinder to your joints and easy for people who are less fit. Plus, by alternating strokes, you can target different muscles.
Play your favorite sports. It’s a whole lot more fun than sweating it out by yourself. And you will often be toning your whole body while burning calories.
De-stress with kickboxing! It’s more fun than regular aerobics, and it’s a great workout. I recommend doing it for at least 45 minutes.

Ready to start my diet and start losing weight?

YOU'RE A BALANCED OXIDIZER.

Because you crave fruit and bread as well as salty foods, cheeses, and meats, you may be a balanced oxidizer. This is the fancy term for your metabolic rate. It simply means that you need equal proportions of protein, carbs, and fat to process the nutrients in your food optimally, and to produce and use the resulting energy. Lucky you — your diet is the easiest to follow! You feel your best on a diet that incorporates a wide range of foods, and your ideal macronutrient ratio is 40% carbs, 30% protein, and 30% fat.

But the bottom line is, you have to burn more calories than you take in. That's it. And to really do this successfully, you have to eat the ideal diet for your body and metabolism. Believe me — I've struggled with this myself. And I've done a lot of research and work to figure out my ideal diet. And now I want to share my findings with you. I have recipes and snacks that will help you eat better for your body type. And I have secrets and tricks to make it easier. (I didn't say "easy.")

``

Ready to start my diet and start losing weight?

MY 7 STEPS TO BEHAVIORAL MODIFICATION

Lots of so-called "experts" talk about willpower. Well, I say screw willpower — there's no such thing! Sure, we all have fleeting moments of bravado. But that virtue comes and goes. I'm going to teach you some basic techniques to change your habits and program yourself against failure!

You are going to have to do the work, though. I don't want to hear that you don't have the time. If that's your excuse, then get back to me when you're ready. I'll be here.

Ready? Okay, good. Let's make some changes together:

1. Avoid dangerous situations. STOP driving by the doughnut shop on your way to work. When you go out to dinner, ask the waiter not to bring bread to your table.

2. Get a hobby. Start taking your dog on longer walks. Fix up your attic. By focusing on positive activities, you'll find yourself becoming more relaxed, happier, and thinner!

3. Curb mindless eating. Don't eat while standing up, and don't skip meals. Brush your teeth after every meal and snack. Food never seems as appealing when you have that toothpaste taste in your mouth.

Three Reasons her "JULLIAN'S" Program Works

 1. My Experience
I've been helping people lose weight for 15 years. And I've struggled with my own weight issues. Trust me, I know what works.

 2. No Gym Required
You pick when and where you want to work out. You'll get all the tools, support, and motivation you need from my customized online program.

 3. It's Customized
Based on your body type, fitness level, and goals – you'll get a customized weight loss program designed for maximum results.

10/25/2010 22:20

ADJUSTING REWARD STRUCTURE

I started at 280 and I'm half way to my first goal, now only 271. After losing 9 lbs in the first 2 weeks, I felt that this was too easy and I only want to reward myself after really defeating a challenge, overcoming a huge obstacle, or just meeting a goal. My rewards are not very cheap, so I really got to work for it. So here it is, here is what I came up with. Fair? I think so.

20 Pounds Lost - Full Nail & Pedicure Set (260)
20 Pounds Lost - Mary Kay Beauty Set (240)
20 Pounds Lost - 2 Pairs of Shoes (220)
20 Pounds Lost  - Full outfit from Lane Bryant (200)
20 Pounds Lost  - Make Up, Accessories & Purses (180)
20 Pounds Lost  - Hair Color & Deep Conditioning Treatment (160)
20 Pounds Lost - Photography Shoot (140)

10/25/2010 22:00

WEEK 3 OF PALUMBO

I'm really pumped. Although I totally enjoyed my cheat days, loading up on nothing but junk from Friday to Sunday. Now that it's Monday, I'm totally ready to get back at it. I'm even more motivated because I actually lost weight last week. Over the weekend I attended a Zumbathon, which really made me want to get active again. My body feels so much better now that I've been working out to keep it warmed up and loose. Today, I'm substituting my eggs with another protein shake. I just bought SYNTHA6 Carmel Latte and it taste SOOOOO much better than my ELITE Berry Blast. Yum! Making it a whole lot easier to stick with it. I've been listening to my "just dance" mix keeping me pumped up to Zumba after work. I really enjoy the Bollywood dancing on Exercise TV from Comcast On Demand cable shows. The belly dancing is a low intense workout that's fun and still makes you sweat it out. 

10/22/2010 06:38

LOOKING FORWARD TO CHEAT DAY! YAY...

Today, I'm proud to say that I have done well on the diet. I even worked out all week. I started this diet back up on Monday (weighing 280 lbs). After my doctors appointment, I was happy to share with my DIET BUDDIES, mom, Jr, Mone, Sho and Derek, that I have lost 9 lbs this week (weighing 271 lbs.) I really mixed up my workout this week. I found out that Comcast On Demand has a section for exercise. Go to: On Demand > Sports & Fitness > Exercise TV > Dance/ Kickboxing/ Cardio and more... I mixed it up doing Latin dancing, Bollywood dancing, Belly dancing, Kickboxing and Zumba. My daughter loves the LA Fitness Crunch Stiletto work out. Yes, can you believe it? Stilettos. It's really neat. I have a few pairs of stilettos that I don't know if I'll ever get to use. At least my babygirl is enjoying them. LOL. This weeks been great but I cannot weight for cheat day.

10/18/2010 18:21

GRAMS OF PROTEIN

TOTALLY RECOMMEND STICKING WITH CHICKEN, FISH & NUTS.   Beef

• Hamburger patty, 4 oz – 28 grams protein
• Steak, 6 oz – 42 grams
• Most cuts of beef – 7 grams of protein per ounce

Chicken

• Chicken breast, 3.5 oz - 30 grams protein
• Chicken thigh – 10 grams (for average size)
• Drumstick – 11 grams
• Wing – 6 grams
• Chicken meat, cooked, 4 oz – 35 grams

Fish

• Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
• Tuna, 6 oz can - 40 grams of protein

Pork

• Pork chop, average - 22 grams protein
• Pork loin or tenderloin, 4 oz – 29 grams
• Ham, 3 oz serving – 19 grams
• Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
• Bacon, 1 slice – 3 grams
• Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

• Egg, large - 6 grams protein
• Milk, 1 cup - 8 grams
• Cottage cheese, ½ cup - 15 grams
• Yogurt, 1 cup – usually 8-12 grams, check label
• Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
• Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
• Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

• Tofu, ½ cup 20 grams protein
• Tofu, 1 oz, 2.3 grams
• Soy milk, 1 cup - 6 -10 grams
• Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
• Soy beans, ½ cup cooked – 14 grams protein
• Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

• Peanut butter, 2 Tablespoons - 8 grams protein
• Almonds, ¼ cup – 8 grams
• Peanuts, ¼ cup – 9 grams
• Cashews, ¼ cup – 5 grams
• Pecans, ¼ cup – 2.5 grams
• Sunflower seeds, ¼ cup – 6 grams
• Pumpkin seeds, ¼ cup – 8 grams
• Flax seeds – ¼ cup – 8 grams

10/18/2010 16:35

THOUGHTS UPDATED...

My brother Jr. has been on the Palumbo diet for two weeks going on week three and he has dropped 17 pounds. Now, I'm really motivated to stay on track. I ate too much over the weekend. My weight now stands at 280 lbs. Fat Lard! UGH, so much for my sexy Halloween costume, this year... It's okay, I pulled out all my small dresses and jeans to get myself hyped up. I need to be going from a size 24 back to a size 12, even when I hit size 16 then 14, I'll be as happy as I possibly could. Also, got to keep track of my grams of protein. Must stay under 200 grams of protein and make sure to get the healthy fats, like nuts and macadamia nut oil, along with my 20 minutes of low intense cardio. I CANT DO IT! I CAN DO IT! I CAN DO IT!

10/17/2010 08:12

BREAK NO MORE!

After this weekend, I'm totally starting back and staying on the Dave Palumbo Diet. I've gained almost 20 pounds since my last weigh in. I give up on eating. LOL. I have decided to set up a reward list and a work out schedule to keep myself on track with my health goals.

Start Weight: 280 lbs.

First 10 lbs. lost -          Full Acrylic Set
Second 10 lbs. lost -      Hair Color & DC Treatment
Third 10 lbs. lost -          Shades and Purse
Fourth 10 lbs. lost -        High Heels or Boots
Fifth 10 lbs. lost -          3 Outfits
Sixth 10 lbs. lost -         Pedicure
Seventh 10 lbs. lost -    Colored Contacts
Eight 10 lbs. lost -         2 Dresses
Ninth 10 lbs. lost -        Jewelry
Tenth 10 lbs. lost -        Alter Ego Photography Shoot

GOAL reached 180Ibs.

Work Out Schedule (Low Intense)

Sunday -              Nature Walk
Monday -              Zumba
Tuesday -            Shimmy
Wednesday -       Swimming
Thursday -           Zumba
Friday -               Shimmy
Saturday -           Power Walk

15 Minute Stretch Everyday...

Eliptical          20 minutes
Ab Circle        05 minutes
Shake Weight  05 minutes 

10/14/2010 03:20

BREAK!

I've been on a break from Palumbo(ing) because I've been nauseous every morning and some nights. I've been Zumba(ing) and Shimmy(ing) 20 to 30 minutes each day to keep my cardio in. YAY! After visiting with our Family Physician on friday, I'm hopeful that I can start back up on the Palumbo diet. :P

10/12/2010 05:23

FJ - 10/11/2010

MEAL #1 5 boiled eggs whites.

MEAL #2 SHAKE: 30g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)

MEAL #3 "Lean Protein Meal": 8oz chicken with baby spinach salad.

MEAL #4 SHAKE: Salmon with Fresh Squeezed lemons.

  Couldn't get to means #5 or #6...

Felt sick and nauseous because of my RA meds, Ate 3 mini airheads to stop myself from throwing up.

32 ounces of water x 4

Shimmy 30 minute belly dance workout.

10/11/2010 23:01

REALLY PAYING FOR IT NOW... :(

My stomach does not agree with me today. I think it's going through it's own cleansing process. UGH! :( It was my cheat day on Friday, but then I ended up taking a whole cheat weekend like by husband and brothers. They still burn alot. I couldn't resist.

 

Friday - Olive Garden

Saturday - Asian Buffet

Sunday - Taco Bell

 

Butterfinger, Fruity Mento's, Airheads, Samoan Masi w/Butter, Popcorn and Soda.

 

I really out did myself. Today back on Palumbo...

I'm not going to weigh myself until I've been on this for 1 full month. YAY!

10/08/2010 18:14

CHEAT DAY! YAY!

I ♥ Cheat Day's!

10/08/2010 12:58

ACTIVITY FOR WEEK 1...

Sunday: Walking

Monday: Dance Aerobic

Tuesday: Walking

Wednesday: Zumba

Thursday: Zumba

10/08/2010 12:57

FJ - THRIVING THURSDAY 10/07/2010

Meal 1: Protein Shake w/5 Egg whites

Meal 2: Roasted Boneless Chicken

Meal 3: Teriyaki Bonleess Chicken.

Couldn't force myself my last three meals.

Lots of Water...

10/07/2010 21:26

FJ - WONDERFUL WEDNESDAY 10/6/2010

Breakfast: Protein Shake with 2 egg whites.

 

Snack: 1Tbsp of PB & Nuts (walnuts,almonds, cashews)

 

Lunch: Salmon & Baby Spinach salad with 1 large full fresh squeezed lemon on top for sald dressing.

 

Snack: Nothing - Just lots of water with lemon

 

Dinner: Protein Shake with 5 Egg Whites.

 

20 Minute Zumba workout.

10/06/2010 17:03

DAY 3 OF PALUMBO & PHENTERMINE...

I'm really struggling, not in hunger, but I'm having to force myself to eat up to 6 meals a day. 

10/06/2010 05:39

FJ: TERRIFIC TUESDAY! 10-06-2010

Breakfast: 5 Boiled Egg Whites only

Snack: Cashews, Almonds, Walnuts

Lunch: 1 1/2 Pieces of Boneless Grilled Chicken

Snack: Protein Shake

Dinner: 1 Piece of Salmon & Baby Green Spinach Salad

64 Ounces of Water minimum intake.

10/05/2010 23:05

PALUMBO

Who's following the Dave Palumbo diet? I've followed this diet for 5 days now and lost around 5-6 pounds, fat and water weight. A sample of his diet is below:

MEAL #1 5 whole eggs (OMEGA-3 EGGS ); add another 4 egg whites to this

MEAL #2 SHAKE: 50g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)....

MEAL #3 "Lean Protein Meal": 8oz chicken with 1/3-cup cashew nuts (almonds, or walnuts)

MEAL #4 SHAKE: 50g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added

MEAL #5 "Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar..

MEAL #6 SHAKE: 50g Whey with 1 ? tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites.. 


and another sample: (I use this one)


MEAL #1 6 whole eggs (OMEGA-3 EGGS )

MEAL #2 SHAKE: 50g Whey Protein with 1 tablespoon of All Natural Peanut butter

MEAL #3 "Lean Protein Meal": 8 oz chicken with 1 tb macadamia nut oil

MEAL #4 SHAKE: 50g Whey Protein with 1 tablespoons of All Natural Peanut butter

MEAL #5 6 whole eggs (OMEGA-3 EGGS )

MEAL #6 SHAKE: 50g Whey with 1 tablespoon all natural peanut butter 


His thread on Muscular Devolopment is found here:
http://forums.musculardevelopment.co...ead.php?t=2915

Usually he charges 150$ for consultations on his website for this diet but these are some samples of his eating plans, A LOT of questions are found on his thread.

10/05/2010 19:15

FJ: 10/4/2010 MANIC MONDAY

Breakfast: Protein Shake

Water

Lunch: Protein Shake

Water

1 cup of almonds & cashews

Water

Dinner: Teriyaki Chicken & Baby Spinach

Water

10/05/2010 19:13

FOOD JOURNAL(ING)...

I have started slow on the 80/20 withPhentermine. Not only will I be belonging about my feelings during my journey, but I'll also start to keep an online account of my daily intake. 

09/15/2010 21:18

RA TROUBLES...

I understand that love come with pain, but my pain ain't got anything to do with love. It's cool; I should be used to this pain. The pain I often feel, I pray you will never, because it's caused by an autoimmune disease that causes chronic inflammation of the joints. Since my Rheumatologist seems a bit haggard about tr...eating me, I guess I'll just embrace the pain and burn it as fuel for my journey. (LOL)

08/18/2010 21:46

CHEATERS NEVER PROSPER...

I ADMIT... OVER THE WEEKEND I CHEATED. BOO  TO ME, BUT I THOUGHT THIS WAS PRETTY FUNNY. . . 

DIET RULES FOR CHEATERS

(Unknown)

• If you eat something and no one sees you eat it, it has no calories.

• If you drink a diet soda with a candy bar, the calories in the candy bar are cancelled out by the diet soda.

• When you eat with someone else, calories don't count if you don't eat more than they do.

• Food used for medicinal purposes NEVER count, such as hot chocolate, brandy, toast and Sara Lee Cheesecake.

• If you fatten up everyone else around you, then you look thinner.

• Movie related foods (Milk Duds, Buttered Popcorn, Junior Mints, Red Hots, Tootsie Rolls, etc.) do not have additional calories because they are part of the entertainment package and not part of one's personal fuel.

• Cookie pieces contain no fat — the process of breaking causes fat leakage.

• Things licked off knives and spoons have no calories if you are in the process of preparing something. Examples are peanut butter on a knife while making a sandwich and ice cream on a spoon while making a sundae.

• Foods that have the same color have the same number of calories. Examples are: spinach and pistachio ice cream; mushrooms and white chocolate.
NOTE: Chocolate is a universal color and may be substituted for any other food color.

• Foods that are frozen have no calories because calories are units of heat. Examples are ice cream, frozen pies, and popsicles.

08/13/2010 19:43

WWW.WEBMD.COM/METABOLISM

My Body Mass Index (BMI) is 42

A BMI of 18.5 to 24.9 is considered healthy for adults. A BMI of 25 to 29.9 is considered overweight, while a BMI of 30 and above is considered obese. People with BMIs of 18.5 or less are considered underweight.

My Body Shape (Waist To Height Ratio) 0.67

A waist-to-height ratio under .50 is generally considered healthy. This ratio may give a more accurate assessment of health for people who are muscular or for women who have a "pear" rather then an "apple" body shape.

My Body Shape Indicates: Take Action

SHAPES...

(CARROT) Be Careful: You have a thin shape and you may need to gain weight.

(HOUR GLASS) Healthy: You have a healthy shape!

(PEAR SHAPED) Increased Risk: This measurement indicates a "pear" body shape. Excess fat is stored around the hips and thighs, which is less harmful to health than fat stored around the belly (an apple shape).

(APPLE) Take Action: This measurement indicates an "apple" body shape. Excess fat stored in the stomach area increases your risk of serious conditions such as heart disease, stroke, type 2 diabetes, and some types of cancer.

MY RMR (Resting Metabolic Rate) is: 2982

Your body needs energy to function, and your resting metabolic rate (RMR) is the number of calories your body burns simply by living. Regular exercise increases your RMR and helps to keep your body healthy and feeling great!

MY Daily Target Caloric Intake is: 1982

Weight goal you entered: Lose 2 pounds per week.

About MY Weight and Caloric Recommendations

My Weight Recommendation

Your current weight is higher than what's considered healthy. To prevent serious medical problems down the road, try to aim for a weight below 154 pounds. We know that losing weight takes time and a lot of effort. Try to set short-term goals such as losing 5 pounds at a time to help gain a sense of accomplishment as you aim for your weight goal.

To reach your weight goal — and your short-term weight loss goals — keep your daily caloric intake to about 1982 calories and combine this with regular exercise and physical activity. Once you reach your weight goal, you will need to recalculate your daily caloric intake.

Your healthy weight range is assessed using the body mass index (BMI) and waist-to-tallness formula. While these measurements do not give you a specific ideal weight, they do suggest an ideal weight range.

Please Note: You should never allow your daily caloric intake to fall below 1,200 calories because you may not get enough nutrients. Also, excessive calorie restriction could slow your metabolism and hinder your weight goals.

In addition to a low-calorie diet, exercising for at least 30 minutes per day at your target heart rate is the most effective way of losing weight and keeping it off. 

MY Target Heart Rate Zones

While exercising or performing any sort of physical activity, you should count between 96and 143 beats in 1 minute, and it should not exceed 191 per minute.

• Heart Rate Chart
• Your personal heart rate zones
• Things to keep in mind when exercising

Your Personal Heart Rate Zones

• 0 - 96 bpm*  Warm up
• 115 - 134 bpm   Weight Management & Endurance Building
• 134 - 153 bpm   Weight Loss & Improving Cardio Fitness
• 153 - 382 bpm   Anaerobic. Don't stay here too long.
• *bpm = beats per minute

Things to keep in mind when exercising:

• 1. Don't over-exert yourself.
  You should be able to maintain a short conversation without being out of breath.
• 2. Cardio or aerobic activities.
  Achieve the aerobic activity recommendation through one of the following options:
  A minimum of 30 minutes of moderate-intensity physical activity per day (such as brisk walking) most days of the week
  OR
  A minimum of 20 minutes of vigorous-intensity physical activity (such as jogging or running) 3 days a week
• 3. Resistance, strength-building, and weight-bearing activities.
  At least two days a week, incorporate strength training into your routine. Strength training activities, such as weight lifting, burn calories and maintain and increase muscle strength and endurance. Aim for 6-8 strength training exercises with 8-12 repetitions per exercise.
• 4. Stretching/balancing exercises.
  Stretching and balancing exercises improve flexibility, balance, and posture.

* Please Note: You should always consult your doctor before engaging in any sort of physical activity.

Your Personal Summary

• Gender: Female
• Height: 5' 6"
• Age: 29
• Current Weight: 260
• Current Pant Size: 24
• Weight Goal: Lose 2 pounds per week
• BMI: 42
• Waist to Height Ratio: 0.67
• Healthy Body Weight Range: 115 and 154
• Target Heart Rate: 96 to 143
• Target Caloric Intake to Meet Weight Goal:1982
• Edit your personal information

Your Personal Plan

It's been proven that people who plan their meals and exercise every day are more successful in meeting their healthy eating and weight goals then those who don't create a plan.

With the WebMD Food & Fitness Planner You Get:

1.Weight, fitness, and daily calorie recommendations based on your personal goals.

2.Access to nutrition & fitness information on more then 37,000 foods and over 650 activities, exercises and sports – all with tracking and personal calorie calculations.

3.Portion size guidelines to help you manage your serving sizes.

4.A printable planner to keep you on track throughout the day.

Then. . . 

You can create a FOOD/FITNESS plan customized for YOU.

08/13/2010 16:41

I'VE BEEN GOOD FOR 3 DAYS AND COUNTING...(= YAY!!!

I'm trying to not dig my  grave with my own knife and fork and remind myself that mystomach isn't a waist basket.  I'm also trying to eat to live, not live to eat. I don't think it's okay to be fat.  So I'm fat.  I will not just be fat and talk about it. I'm going to shut up and do something about it.  I believe one way to get thin is to re-establish a purpose in life.  If hunger is not my problem, then eating should not by my solution.  Life itself is the proper binge. I want to lengthen my life, I need to shorten my meals. I can't lose weight by talking about it.  I have to keep my  mouth shut.  When I thought food was my best friend, it was actually my worst enemy. The commonest form of malnutrition in the western world is obesity. I used to be clogged with yesterday's excess,  as my body would drag my  mind down with it. I'm not afraid of heights but afraid of widths. Fat is not a moral problem.  It's an oral problem. Obesity is a mental state, a disease brought on by boredom and disappointment.  Obesity is really widespread. This is for me. I'm not going to go out of my weigh to please anyone but yourself.

08/11/2010 18:40

FUN IN THE SUN

Cardio: Swimming. Completed 5 laps of freestyle swimming.

08/10/2010 01:55

“STRIVE NOT TO BE A SUCCESS, BUT RATHER TO BE OF VALUE.”

I'm ashamed to admit  I failed to keep my schedule.

 

One pepperoni, turkey and salami sandwich.

A handful of Tropical Starburst

A cup of Chocolate/Vanilla Almonds

A small bowl of chicken alfredo pasta

 

The good news I had 120 ounces of water, today and I did not eat anything after 6:00pm. 

08/09/2010 18:13

CUP HALF FULL...

“The positive thinker sees the invisible, feels the intangible, and achieves the impossible.” Therefore, I will replace negative thoughts with positive ones, so I can start to see positive results.

08/09/2010 16:28

ORBIT SPEARMINT

My favorite gum! Although chewing gum can be a stomach teaser, chewing it, helps to forget about food. 

08/09/2010 15:39

MANIC MONDAY

Let's see if I can stick to this schedule today.

Breakfast: Protein Shake
Snack: V8
Lunch: Protein Shake
Snack: Raw Almonds
Dinner: Boneless Chicken Dish
Snack: Orange

Goal: 8 - 8 ounce glass of water

08/04/2010 21:30

SOMETHING TO LOOK FORWARD TO...

I've set up a website for fundraising and even registered my family and I to join a 5K walk for Cancer, on Saturday, September 11, 2010, in Salt Lake City =)

http://www.firstgiving.com/sinivamagalei 

08/04/2010 20:01

TODAY :O(

 I love work. I love being here at work. I love what I do here at work. I just hate being sick when I'm at work. It's the pits! I made a promise to myself, that I will not let RA conquer me. I can beat this on my own. I will start ... one day at a time. Today seems promising but, we'll see. I need to think of creative ways to stay focused and excited about living healthy, regardless of my physical set backs. 

08/04/2010 18:03

FAIL BLOG

Okay I failed again.
Ugh.... This always happens when I'm home.
I'm always doing great at work, then I come home and FAIL miserably.
I went home had some more almonds, wheat thins and a pudding.
Then I killed it by eating 2 cups of M&Ms.
I hate that these things are so addicting. UGH.

08/03/2010 22:15

WHAT ARE SOME HEALTHY SNACKS?

Baby Carrots
String Cheese
Sweet Snappy Peas
Yogurt
Almonds

08/03/2010 18:23

GET IT RIGHT ... MAKE IT TIGHT

Start Weight: 275
Goal Weight: 175

150 Days until New Years Day

August 3 - December 31

WE CAN DO IT, A POUND A DAY!

08/03/2010 17:33

RANDOM POST

BREAKFAST DO's

Boiled Egg Whites

Whole Wheat/Grain Slice of Toast w/o Butter

Fruit

Skim or Lowfat Soy Milk

LUNCH DO's

Protein Shakes

Salads

Soups

Vegtables

Fruits

DINNER DO's

Salmon

Boneless Chicken

Ground Turkey

Vegtables & Fruit

Try to eat more meats have the grilled like chicken or lean beef, also always a small serving of fruits and veggies. Try to have use an essential oil called slim and sassy, it blocks the extra calories you eat from being stored in your body.

08/03/2010 17:33

RANDOM POST

BREAKFAST DO's

Boiled Egg Whites

Whole Wheat/Grain Slice of Toast w/o Butter

Fruit

Skim or Lowfat Soy Milk

LUNCH DO's

Protein Shakes

Salads

Soups

Vegtables

Fruits

DINNER DO's

Salmon

Boneless Chicken

Ground Turkey

Vegtables & Fruit

Try to eat more meats have the grilled like chicken or lean beef, also always a small serving of fruits and veggies. Try to have use an essential oil called slim and sassy, it blocks the extra calories you eat from being stored in your body.

08/03/2010 17:33

LEMON CLEANSE DAILY CALORIE CALCULATION

3 teaspoons = 1 tablespoon
4 tablespoons = 1/4 cup
8 tablespoons = 1/2 cup
16 tablespoons = 1 cup
1 cup = 8 fluid ounces
Measure
2 cups = 1 pint
4 cups = 1 quart
4 quarts = 1 U.S. gallon
8 quarts = 1 peck (dry)
16 ounces = 1 pound

4 Tbspns = 210 Calories

8 Tbspns = 420 Calories

1  Lemon = 20 Calories

12Lemons = 240 Calories

  420

+240

_____

660 Calories Per Day

08/03/2010 17:24

TWISTED TUESDAY...

It's morning, now and that's how my stomach feels right about now. I wish I could cleanse with the Master Cleanse for a jump start on my road to weight loss. Unfortunately, with RA, I've got multiple prescribtions I'm currently taking for temporary treatment. Maybe, I'm feeling sick because I failed yesterday to continue consuming healthy foods. I had some cotton candy and M&Ms.  Today, I will start logging everything I eat in my blog. I need to remind myself to refuel with WATER.... lots and lots of water.

7:00 am Phentermine Pill
8:00 am Apple Juice 10oz/ 150 Calories
8:30 am Protein Shake  12oz/ 360 Calories
9:00 am Orange Pineapple Juice 10oz/ 160 Calories
9:30 am Raw Almonds 2 cups of whole / 14 Calories


So far so good....

08/02/2010 16:51

A GOAL WITHIN REACH...

My start weight as of today is 270Ibs. I am 5'6 with a big frame. My ideal weight is 160 lbs. I am over a hundred pounds heavier. My goal weight at this time is 195lbs by New Years Day. I will strive to lose 10 to 20 Ibs by my 30th with is September 24.

08/02/2010 16:43

NEW BEGININGS....

It's Monday and I'm in a pretty good mood for a Monday. I got my head right to begin my healthy living plan. I promise to watch and log my daily intake and work out at least 30 minutes everyday. I also began my phentermine treatment, which includes one pill a day for the next 90 days. My goal is to shed weight in a healthy and responsible way. At least loose 1lb. a day. I also need to make sure I'm drinking at least 8 - 8oz cups of water. Wish me luck!