Many people give the excuse that they don't have enough time to devote to proper exercise or a nutritious diet. Therefore, I'm willing to devote the next four years--not to a flimsy exercise regime and a yo-yo diet plan--but to a healthy and fit lifestyle. If I can keep it up with classes, homework, a part time job, and all those other college fun-tivities, so can you. So here we go... No excuses.
I have totally been slacking off on these progress posts (who knew college would be a bustling social experience? >.< ), but I certainly have not been slacking off on the progress!
After today’s workout, I will have faithfully completed Phase One of the LiveFit Trainer. I have followed the workouts down to the very last exercise and I can feel myself getting stronger everyday (corny, I know).
The only part of the trainer I haven’t been abiding by is the nutritional aspect. I have been watching what I eat and my healthy eating habits have improved, without a doubt. However, I still eat some processed foods and beverages, like Starbucks DoubleShots—I can’t survive my 8AM classes without them. On the weekends I tend to have some splurge meals with my friends as well. And even with my processed foods and weekly splurges I have still seen tremendous results over the past four weeks:
After four weeks, I have lost nearly four pounds, one percent of body fat, and a fair number of inches from several places on my body—all from being conscious of what I eat and completing 30-minute resistance workouts five days a week. That’s it! I can’t wait to see what results Phase Two will bring. Here comes the cardio! :3
Here are my stats after one week.
Some measurements stayed the same as last week, but there’s still a generous amount of progress that can be seen through these numbers. Keep in mind that I did not step foot in a gym once this week. I did have a busy schedule and was on my feet a lot, but aren’t all college students? In this week’s progression you can see that you don’t have to even go to the gym to beat the Freshman 15. I just walked around a lot and controlled what I ate. And guess what? I even had some sweets this week too. :) Moderation is the key my friends.
Starting Monday I will be heading to BSU’s rec center! Then we’ll see what Jamie Eason’s LiveFit trainer can do for me!
Keep making progress!
So the BSU Accelerate Program was super incredibly awesome. I’ve met a ton of new people really early. Today and tomorrow are the move-in days, so the fun isn’t over yet.
I have been on the go CONSTANTLY since I stepped foot on campus. I know that Friday is weigh in day, but I stepped on the scale yesterday morning just for kicks… I have lost 5 WHOLE POUNDS!!! That’s 5 pounds lost since Sunday. I know that’s not healthy, but I can’t help it. :( It may just be a freaky fluctuation. It might be up a bit on Friday.
I’ve been watching what I eat (trying to stay away from an excess in sweets and fried foods, you know, the basics), but I haven’t been able to eat every 3 hours since I’ve been on a pretty strict schedule. I’m trying to get that going again today and keep it up.
I’ve met a bunch of people to workout with at the fantastic rec center starting Monday, so be ready to see results! I am!
Have a fantastic day!
Okay, I have to say that I’m pretty darn happy. I went through all summer with very few workout resources and an overload of junk food surrounding me; I’ve managed to stay the same weight from the start of the summer to the end! :D Now move-in is only TWO days away, and I am ready to begin this fitness journey.
My starter stats:
Monday is when I start revamping my diet with on-campus food (post soon to follow). Now if you’ll excuse me, I must enjoy my final weekend of yummyness (combated with an interval workout, of course).
Have a wonderful day!
Food is trying to kill me.
Today I’m going out to a super fancy Italian restaurant (not Olive Garden, :P) for dinner with my parents. I absolutely LOVE this place, but it can’t be too great for healthy eating. Have you seen Italian food? Pasta, bread, and buttery sauce, oh my! I’m really glad I’m not in a low-carb phase right now, or else I would cry.
Instead, I’m using this restaurant meal as my cheat meal for the week. But I’m going to limit this meal as much as I possibly can. That means not eating half a basket of the heavenly breadsticks, all of my pasta, and a super fatty (the bad fatty) protein source.
I know right now that I’m getting the salmon. Seafood is my favorite type of food, and salmon is one of the healthiest protein sources out there. It has essential fatty acids that can potentially aid in fat loss, which is a major plus. Yes. I love seafood.
The entrees are usually pretty large, too (duh, we’re in America). So I think as soon as that plate reaches my table, I’m dividing it in half. That way I can enjoy a normal, somewhat healthy, delicious meal and have a second one to bring home for the next day. The breadsticks are really going to test my willpower though… Seriously, they’re that good.
Oh, and I can’t leave out the Tiramisu. If you’ve never heard of Tiramisu, look is up. It’s delightful. I know that I won’t be able to pass up the Tiramisu, so that will just result in a second Bodyrock workout for the day. Is the Tiramisu worth 12-20 extra minutes of brutality? Totally.
Having a cheat meal at the beginning of the week is definitely going to be tough, but I think I’ll be able to handle it. I’ve started taking a liking to more and more healthy foods, especially healthy snacks. My most recent favorite healthy snack is low-fat cottage cheese and spiced peaches.
The peaches were canned by my momma with a little bit of honey, lots of cinnamon, and some other spices I can’t really name because I’m not a Top Chef off of the Food Network.
This is great for a post-workout snack because the protein from the cottage cheese and the carbs from the peaches replenish your muscles and your energy with a little amount of calories. Another fun fact: adding cinnamon or other “hot” spices to your meals can raise your metabolism. So not only is this snack pretty low-cal and packed with a protein punch, but it can also increase your fat burning potential. Score!
What is your favorite healthy snack?
In case you all haven’t heard, today is Miracle Treat Day at participating Dairy Queens across the US. If you buy a Blizzard at a participating store, DQ will donate $1 or more to a local Children’s Miracle Network Hospital.
I’ve already looked into the vast amount of Blizzard Treats and their nutritional information. I want to go in with a plan. Some Blizzards are a bit expensive by means of calories, but sometimes you have to live a little. I would suggest going with a small Blizzard (because minis are just a tease) that has a decent amount of protein and at least a little fiber. I think I’m going with the Choco Cherry Love Blizzard; a small is 460 calories with 1 gram of fiber, 11 grams of protein, 20% of the daily value of Vitamin A, 25% of the daily value of Calcium, and 15% of the daily value of iron. It’s not the healthiest Blizzard on the menu, but I’m willing to work out extra hard for it. :)
Do your research, and make your cheat meal/day even more worth it by supporting a great cause.
Ever heard of Bodyrock.tv? If so, HELLO FELLOW BODYROCKER!!! If not, HELLO SOON-TO-BE-BODYROCKER!!!
Bodyrock is an incredible fitness movement focused on high intensity interval training and exercises you can do in the comfort of your own home with little or no equipment.
Really, I think that’s all I need to say to motivate you to check out this page, but I will continue.
The wonderful people of Bodyrock put together nearly a workout a day and post instructions in text and video form onto this site. All of the workouts take around 12-20 minutes; don’t let the short amount of time fool you, these workouts are butt-kickers! Since I don’t really have much equipment at home and I still want to be SOMEWHAT active this summer, I frequently turn to Bodyrock for a quick calorie-torcher.
Some of the exercises do utilize equipment, but nearly all of them can be modified for those without the equipment. The one thing that is useful in these workouts in an interval timer. If you’re just Bodyrocking temporarily and/or don’t want to dish out the cash, I suggest going to www.beach-fitness.com/tabata/ and using an online interval timer. That was the timer I used before I got my lovely Gymboss interval timer. If you like incorporating intervals into your workouts and/or you’re converted into a hardcore Bodyrocker, a $20 Gymboss will be a great investment.
Another thing about the workouts before you jump right in: do NOT get discouraged. These workouts are fast-paced and some of the moves can be pretty difficult. But just as with the equipment, modifications can be made. Push yourself, but don’t go into overkill mode (unless you’re Vin Diesel or some other hunk of pure muscle and toughness). You will get better over time. Trust me. I went into Bodyrock despising burpees—I should warn you, they’re in 90% of the workouts. But after doing them time after time, interval after interval, I’ve come to enjoy them. They’re actually pretty fun.
Now get to rocking!
Alright, after finally figuring out how to set up redirect pages (I’m a MAJOR Tumblr noob), I managed to set up a progress page.
All of my progress posts, which I plan to post every Friday beginning August 10th, 2012, will be redirected here for convenience. Each week’s post will include the following measurements:
I’ll also post a picture once a month, since once a week seems like visual overload.
As for my goals, I’m changing it up a bit. For years, I’ve always had my heart set on either a goal weight or a goal pant size. But now I’ve come to the realization that my goal weight or my goal pant size might not work for me. I might not be able to weigh 120 pounds without depriving myself of a significant amount of lean muscle mass. I might not be able to get my hips to effortlessly slide into a size 2. The way my body is built, I may not be able to achieve those goals without looking sickly. And sickly is not fit.
So, I’ve decided to have a goal body fat percentage. I’m aiming for a body fat percentage on the border of Lean and Ideal.
My Ultimate Goal: 18% Body Fat
Time to start weaning myself off of the sweets my parents have been stocking the house with!
P.S. 2 weeks and 6 days until move-in.
Hey guys! Sorry I haven’t posted in a few days; I’ve been busy, busy, busy!
So in my last post I told you that I’m going to follow the LiveFit program for the first 12 weeks if school. Recently, I got my online shopping fix and ordered a few things off of Amazon that will no doubt be useful.
In the top right-hand corner of the picture is a 1.2lb tub of protein powder. I am the new kid on the block when it comes to protein powder. I picked a brand that received fairly good reviews and was flavorless. I wanted a flavorless protein powder because I wanted to be able to put it in anything and not worry about the… odd flavor that protein powders are notorious for having. It seemed really convenient at the time of purchase. Well, let me tell you that this powder is certainly NOT flavorless. D: Sure, it doesn’t taste like chocolate or vanilla. But it does have a distinct flavor, mainly an aftertaste. I’m currently researching ways to cover up the taste. If I’m unsuccessful, I will definitely be looking for a heavily flavored protein powder. *cough* chocolate *cough*
In front of the wretched protein powder is a BodyMinder Fitness Diary. I wanted a paper-and-pen way to record my daily workouts and weekly progress. Now don’t start to think I’m old-school because of this. I am well aware of the fitness apps I can download to my Kindle Fire that will let me do the exact same thing. However, sometimes I can be a little clumsy. I’d rather not risk dropping my Kindle from the top of the elliptical. Not good. So I picked out this journal because it had everything I needed: daily workout pages, weekly progress pages, goal pages, and handy informational pages, all wrapped up into a lightweight notebook. If you’re a teeny bit clumsy like me, don’t put your Kindle/iPad/iPhone/Android at risk. Get a notebook or diary of some kind. Your wallet (or your parent’s wallet) will thank you.
Next to the fitness journal are my body fat calipers. I have wanted to pick up a pair of calipers for awhile. Last year I tracked my progress with a scale and measuring tape, which was perfectly fine since I just wanted to “lose weight.” But now I realize that calipers would be much more efficient since I don’t want to “lose weight,” but losefat. There’s a big difference. I wasn’t willing to shell out a lot of money on a high-end, body fat calculating device. Since I just wanted a rough estimate, these $5 calipers were the way to go.
Finally, we’re left with my favorite part of this purchase! My BlenderBottle is pictured in the top left-hand corner. This bottle was designed for thoroughly mixing up protein powder, but does well with other instant drink mixes. So far I’ve used it for mixing up Arizona instant tea packets, Crystal Light packets, and of course the dreaded protein powder. The metal, whisking ball is easily removable, so the bottle can be just a regular water bottle if you’d like. There are two sizes and various colors of BlenderBottles available. I got the smallest size (which is still a whopping 20 ounces) in purple. Guess what my favorite color is? :)
After skimming through my collection of books and checking out several sites, I have decided upon a plan to follow. And the winner is… *cue drum-roll*
Jamie Eason’s LiveFit Trainer from Bodybuilding.com!
This program seems like an excellent beginner program; so far I have heard nothing but great things about it. The plan is broken down into three phases, each four weeks long. The 12-week program also focuses on three fitness aspects: training, nutrition, and supplementation. At first I was a little skeptical about the supplementation segment, but Eason assures that the purpose of supplementation is to fill in any nutritional gaps in your diet. No worries! You won’t have to take steroids or pills comprised of chemicals that you have no idea how to pronounce.
The main reason I picked this program was because it seems reasonable and easy to follow. As of yet, I have no idea how busy I am going to be once school starts. LiveFit’s workouts take an estimated one hour to complete, an amount of time I am perfectly fine with committing to exercise. Some programs have longer workouts, which wouldn’t go well with a college schedule. Other programs live by super short workouts, which leave me wondering if they really do anything for you. LiveFit’s nutrition segment dictates how to properly transition into healthy eating patterns. Therefore, a “diet” isn’t really part of the program; there aren’t confusing phases of what kinds of foods to eat and when, or what foods to not even think about touching and when. Overall, the nutrition segment is very simple; another plus for this soon-to-be college student. Even the supplementation segment isn’t a headache. Eason just gives a list of supplements (mainly vitamins and things of the sort) she thinks will be beneficial in each of the three phases of the LiveFit program. I haven’t even started the program yet and I already want to give it an A+!
A couple of things I will mention:
1. There is a lot of weight training in this program. A LOT. Ladies, don’t freak out. Building muscle is essential for fat loss. Remember, more muscle means a higher metabolism. And unless you’re taking steroids, you won’t bulk up.
2. Since there is a lot of weight training, you will need to have access to a gym. A lone set of dumbbells won’t get you far in this program. Eason will have you moving from machine to machine to dumbbells to machine! So if you can’t get to a gym, this might not be the workout program for you.
I am so excited to try out this program! School can’t start soon enough. I’ll be making a progress page soon so I can post my weekly measurements for you all to see. Hopefully I’ll get great results!
If you’re interested in the LiveFit program:
If you’re asking yourself, “Am I a food lover?” in order to decide whether or not to read this post, stop kidding yourself.
Of course you’re a food lover! Food is delightful. There are so many colors, flavors, textures, and combinations of food in the world. The real question you should be asking yourself is, “Who isn’t a food lover?”
Now that we’ve reached an understanding, let’s get to the point…
Do you want to speed up your metabolism? Are you looking to transition into healthier eating habits, but don’t know where to start? Are you tired of diets that not only deprive you of certain foods, but also don’t work?
If you answered yes to any of the previous questions, maybe you should consider increasing the frequency of your meals. For many people, this even means adding some meals to your day. Several fitness experts suggest that people eat small meals every three hours, rather than large meals at the socially accepted times. When you eat three large meals a day, your metabolism slows during that large gap between your meals. That means that more calories are likely to be stored as fat rather than used for energy. However, if you eat every three hours, your metabolism may as well be the Energizer Bunny (it keeps going, and going, and going…). The small time frame between meals doesn’t allow your metabolism to slow down.
Let’s say you were eating a decent amount of calories everyday—an amount close to your daily recommended calorie expenditure—but you were eating three meals a day. Your body weight was staying roughly the same, maybe fluctuating a pound or two. In theory, if you rationed the same amount of calories you were eating before into smaller meals spaced out every three hours, you would likely lose weight. Your metabolism would be fired up longer, allowing you to burn more calories and maybe even a little fat. All from just changing the frequency of your meals…
I’ve been on this method of eating for a little less than a week and the number on the scale is slowly going down (remember, I’m not giving my all yet). The scale isn’t the only way to tell if this strategy is working. If you decide to give it a try, do it for a couple of days. Then one day, “forget” to eat one of your meals. I was talking to my dad the other day and it was nearing one of my designated eating times. I figured I’d be fine since I was only on the third day or so. I kept talking. He kept talking. After only thirty minutes past my eating time, I was STARVING! It felt like I hadn’t eaten since the day before, when in reality I had just eaten a little over three hours ago.
Obviously, eating in this manner does something for your body. I strongly recommend giving it a try, especially if you’ve hit a plateau or just don’t know where to start. Just keep in mind that eating more meals at a greater frequency means you need to trim down the size of those meals a bit. Even if you have limitations on the amount of healthy food you can incorporate into your diet, this method could still give you results. Give it a shot. You’ve got nothing—except maybe some pounds—to lose.
Okay, some people might be asking, “Why wait until you get to college? Why not start your training now?”
Gym memberships are expensive—both time and money wise. They are especially expensive for those of us who don’t have a source of income or a viable method of transportation. In plain English: I don’t have a job or a driver’s license. I’m a sad, sad eighteen year-old.
A question from the peanut gallery: “But Jessica, you don’t have to go to the gym to workout. Why don’t you do other things such as running, cycling, or good old pushups and crunches?”
Well, that’s easy. Running in my neighborhood is frightening without a buddy. And I’d rather not ask the guy living with thirty cats or the elderly from the nursing home around the corner if they’d like to join me for a jog. Cycling would be a better option, but my bike is hanging from the ceiling of my garage and, considering I haven’t used it in five years, is probably too small for me. As for the standard pushups and crunches routine… what a bore.
In all reality, I have been making an effort to be somewhat active this summer. My dad has a set of two adjustable dumbbells, ranging from five to twenty-five pounds each, that I use for some resistance training. Just tonight I did an excellent chest and triceps workout. I completed the workout around three hours ago and my arms are still a little jelly. If I’m feeling really energized, I’ll do a 12-15 minute interval workout. Those things KILL. I’ll be sure to do a segment on interval workouts later.
I’ve even been working on improving my eating habits. Instead of eating three square meals a day, I’ve been eating smaller meals every three hours. My next post is going to be solely about this “diet” strategy. I try to make healthy food choices on my own, but it’s difficult when I’m the only one in the house who wants healthy food. I make due with what my parents are willing to buy for me. Tuna, mackerel, egg whites, Greek yogurt, and leftovers in appropriate portion sizes are the mini-meal staples I eat when I’m home alone for the majority of the day. Most of the time dinner isn’t so healthy. Dad will want some greasy protein and some super cheesy, processed, potato side dish. I don’t dare tell him how unhealthy our dinner is… His house; his rules; his food; his way. So I just smile and eat sensible portion sizes. It may be unhealthy, but it is still pretty tasty. :)
What I’m saying is that I’ve partially begun my fitness journey. I’m a child learning how to swim; Mom and Dad are my floaties. Although they arebeing helpful, they are also holding me back from what I’m capable of achieving. Once I get to college, I’ll have all the workout resources I need and all the freedom to eat whatever healthy foods I want. It will take hard work and determination, but before long I’ll be swimming around in that pool of fitness—sans floaties.