Morning ladies!!! Monday morning recap ready to go!!!
After a GREAT weekend with friends, not to much falling off course I am ready for Monday to keep pushing forward!!!
RECAP:
Friday - (not sure if I logged lunch)
Lunch - 6" sub from Subway, turkey, prov. cheese, lettuce, avo, lite mayo, NO CHIPS, WATER
Dinner - Turkey slider on Hawaiian bread, 2 Hawaiian rolls, chips, T's YUMMY DIP, 1 ultra, 1/2 bag of carrotts (thank you Laura muah)
WORKOUT - NONE
Saturday:
Brkfst - Protein shake
snack - protein bar, water
Lunch - 4eggs w/ mushrooms, spinach, motz cheese
Dinner - Fillet milgon, cesar salad, steamed broccoli, some bread, and bites of a cookie and ice cream... then lead to 4 glasses of wine, chips and carrots, with some ranch dip and cheese dip... I GAVE IN....
WORKOUT - P90X KEMPO (not my fav at all)
Sunday morning weigh in..... YAY I went down to 127!!! 2 pounds not to bad!!!
Sunday:
Brkfst - 4 egg whites, 2 yokes, motz cheese, 2 pieces of turkey bacon
snack - protein bar
lunch - grilled chicken with salad, 1/2 piece of garlic bread
Dinner - HOMEMADE: BBQ Trip Tip, small portion of spanish rice!
WORKOUT - Worked at the school Fiesta walking all over the place, up down, up down
Over all I think the weekend was pretty successful. I didn't go crazy and over do it on my splurges... Everything was in moderation. Didn't expect to drink 4 glasses of wine on Sat. but I am not worried about it.
Bunco was definitely ONE of the most FUN Night EVER!!! And even though there was some bad eating on my part, I think 1/2 of it was burned off that night from laughing so darn hard!!! I could totally feel my stomach hurting from laughing so much. Truly we have the best group of girlfriends!!!
I am soooo excited for this weekend to do it all over again, the laughs, the funny stories, the dressing up, the being with my girls and hearing our FAVORITE GROUP!!!! Can't wait.
Plan and what's been done so far today.
Monday:
Brkfst - 6 egg whites 2 yokes, mushrooms, motz cheese
Snack - PLAN - protein bar
Lunch - PLAN - Toppers salad bar
Snack - PLAN - cottage cheese
Dinner - Not sure whats on the menu yet, but maybe Rod will BBQ something up.
WORKOUT - PLAN - P90X chest and back & AB ripper
Anyone want to join me? I will be starting around 8:15ish, all are welcome for WOM!!! =) I think I wrote them backwards last week. lolol
HAVE A GREAT MONDAY LADIES!!!
Showing posts with label vegetables. Show all posts
Showing posts with label vegetables. Show all posts
9 Habits that Will Shrink Your Middle
Thursday, May 20, 2010
1. Calm down. Too much stress can contribute to a potbelly. Stress increases levels of cortisol, a hormone that seems to direct fat to our middle, says Jacob Seidell, PhD, of the National Institute of Public Health in Bilthoven, Netherlands. To keep levels low, try this 5- to 10-minute stress reducer: Find a quiet, comfortable place to sit. Next, take several slow, deep breaths to help clear your mind. Continue breathing deeply and repeat the word one to yourself as you exhale. (If you get distracted, just bring your focus back to the word one.) Practice this for 5 to 10 minutes once or twice a day.
2. Skip the alcohol for a week or so. That glass of wine with dinner may be part of the reason your jeans are too tight. Alcohol also tends to raise cortisol levels, sending fat to your belly, Seidell says.
3. Stop smoking. “It keeps me thin,” proclaim many smokers. But the truth is that smokers tend to have more abdominal fat than nonsmokers, says Seidell. (The stress hormone cortisol seems to be the culprit here too.) "When people stop smoking, the amount of abdominal fat actually decreases," he says.
4. Eat more fiber. Not only is fiber great for overall weight loss (it fills you up so you don't eat as much), but it also prevents constipation, which can cause your tummy to bulge, says Lawrence J. Cheskin, MD, a gastroenterologist and director of the Johns Hopkins Weight Management Center in Baltimore. To stay regular, aim for 22 to 25 g of fiber a day by eating more whole grains, fruits, and vegetables
5. Drink up. For premenstrual bloating, drink lots and lots of water. This will actually help flush away bloating, not make it worse.
6. Keep bones strong. Osteoporosis can lead to fractured bones in your spine, causing you to slump. That shortens your abdominal cavity, giving your belly no place to go but out, says Willibald Nagler, MD, physiatrist in chief emeritus at the New York Hospital-Cornell Medical Center in New York City. Be sure to get 1,000 mg of calcium every day from the foods you eat and/or from supplements.
7. Get your heart rate up. All the ab exercises in the world won't do a thing unless you get rid of the fat hiding your abdominal muscles. The best way is to do aerobic exercise for 45 to 60 minutes, 5 times a week.
8. Tuck your tummy. Imagine there's a magnet pulling your belly button back toward your spine. Practice the tuck until it becomes comfortable, and soon it will come naturally--like breathing. Do it every chance you get.
9. Get a bonus ab workout. Stand as much as possible when doing weight-lifting exercises. That way your abs work too. “They help to balance and stabilize your body,” says Tammy Strunk, an Emmaus, PA, fitness instructor. Concentrate on keeping your abs tight and maintaining good posture, but don't hold your breath.
2. Skip the alcohol for a week or so. That glass of wine with dinner may be part of the reason your jeans are too tight. Alcohol also tends to raise cortisol levels, sending fat to your belly, Seidell says.
3. Stop smoking. “It keeps me thin,” proclaim many smokers. But the truth is that smokers tend to have more abdominal fat than nonsmokers, says Seidell. (The stress hormone cortisol seems to be the culprit here too.) "When people stop smoking, the amount of abdominal fat actually decreases," he says.
4. Eat more fiber. Not only is fiber great for overall weight loss (it fills you up so you don't eat as much), but it also prevents constipation, which can cause your tummy to bulge, says Lawrence J. Cheskin, MD, a gastroenterologist and director of the Johns Hopkins Weight Management Center in Baltimore. To stay regular, aim for 22 to 25 g of fiber a day by eating more whole grains, fruits, and vegetables
5. Drink up. For premenstrual bloating, drink lots and lots of water. This will actually help flush away bloating, not make it worse.
6. Keep bones strong. Osteoporosis can lead to fractured bones in your spine, causing you to slump. That shortens your abdominal cavity, giving your belly no place to go but out, says Willibald Nagler, MD, physiatrist in chief emeritus at the New York Hospital-Cornell Medical Center in New York City. Be sure to get 1,000 mg of calcium every day from the foods you eat and/or from supplements.
7. Get your heart rate up. All the ab exercises in the world won't do a thing unless you get rid of the fat hiding your abdominal muscles. The best way is to do aerobic exercise for 45 to 60 minutes, 5 times a week.
8. Tuck your tummy. Imagine there's a magnet pulling your belly button back toward your spine. Practice the tuck until it becomes comfortable, and soon it will come naturally--like breathing. Do it every chance you get.
9. Get a bonus ab workout. Stand as much as possible when doing weight-lifting exercises. That way your abs work too. “They help to balance and stabilize your body,” says Tammy Strunk, an Emmaus, PA, fitness instructor. Concentrate on keeping your abs tight and maintaining good posture, but don't hold your breath.
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