Cynthia_1979’s BodyBlog

As of late, I’ve been getting quite a bit of questions on what my work-outs are like and what they consist of, so I thought I’d share as much detail as I can for all of those curious minds.  

To date, I’m currently working out 5x/week incorporating a combination of cardio and strength training.  Because I’m quite limited in working out of an actual gym, I do everything at home, and when I can, I try to do my exercises outside.  

I usually do 30-45 minutes of cardio 3x/week on Monday, Wednesday and Friday and rely mostly on a variety of fitness DVD’s.  Some of my favorite fitness DVD’s include: Jillian Michael’s 30 Day Shred and Blast Fat, Boost Metabolism; Tae Bo, Kathy Smith’s, Fat Burning Pilates, and P90X’s Plyo DVD.  If I’m feeling up to it, I may go outside and do a run/walk.

My current strength training routine is done 5 days/week and I spend each day working specific body parts.  I should note, that my husband ( a former track athlete) has me working working each exercise to failure, meaning that when doing sets, I do each rep until I possibly can’t do them anymore.  So if I’m doing Bicep curls for example, I could do anywhere from 40-60, or to the point where my arms give way.

Here’s an idea of what I’m doing for strength training:

Monday:
Lugnes
Deadlifts
Calf raises
Squats

Tuesday:
Chest press
Push-ups
Chest Flies

Wednesday:
Bent-over lat raises
Superman/woman
Bent-over row

Thursday:
Shoulder press
Frontal raises
Side raises

Friday:
Bicep curls
Hammer curls
Dumbbell punches (kick-box move)
Tricep kick-back
Skull crushes
Tricep dips

Every 4-6 weeks I try to switch up my exercises, especially when it comes to strength training, so sometimes, you’ll catch me doing DVD’s for strength.  The one’s that I love to death are, Jari Love’s, Ripped series and Jillian Michaels, No More Trouble Zones.

I hope this helps give my readers an idea of what I do for exercise.  If you have any questions or need more details please don’t hesitate to PM me.

With all the hard work that I’ve put into getting in shape over the last 6 months, I’ve had my share of days where I feel down in the dumps because all the work I’m putting into altering my physique isn’t getting anywhere.  But now that I’m busting my a** off more than ever by perfecting my eating and getting that exercise in, people are actually noticing and it’s finally making feel that all my work is FINALLY paying off.  

The other day, I was standing in the kitchen preparing dinner and my husband looks at me and says, "oh my, you’ve lost a bunch of weight hey?"  Boy, let me tell you what kind of high I was on when my husband told me that.  It felt so good, to hear from your loved one, who most likely wouldn’t notice things like that due to seeing you on a daily basis, that you’re making progress with your goals (incredible feeling).  And today, I ran into a family friend that I haven’t seen since the birth of my daughter who was shocked at how much weight I’ve lost since that time.  

I tell you, the compliments I’ve been getting as of late, motivate me more than ever to continue reaching my weight loss goals.  It’s not easy having to watch every morsel that goes into your mouth and having to push yourself through those days you dread working out, but I do it knowing that there’s a light at the end of the tunnel, and that’s a slender and healthy body!

So my husband, who’s pretty hardcore when it comes to working out and staying in shape has put me on a new work-out routine which I’ve been doing for the last 4 weeks.  He has me working specific body parts 5 days of the week ( Monday-Legs, Tuesday-Chest, Wednesday-Back, Thursday-Shoulders, and Friday-Arms), doing 3-6 exercises depending on the part that I’m working, and rather than doing specific repetitions for each exercise, I’m working each part till failure.  Prior to being given this routine, I was either lifting to DVD programs on strength training days, or coming up with my own program and doing each exercise to a specific set of repetitions in my mind.  Ever since switching to my husband’s form of training, my body has changed so much in that 4 weeks than I’ve seen in the how ever many months I’ve been working out.  I know people don’t seem to be following this form of training anymore, but I can honestly and truly say that working your body to failure is one of the best things you can do to get in shape and alter your physical appearance.  There’s nothing like feeling the burn as you  work your body beyond it’s limit and knowing that your body is changing right before your eyes.  

This may be an outdated form of exercise in the eyes of many, but it truly works and I highly recommend it for those looking to see quick results!

Here’s a sample of what my program looks like:

Monday-Legs:
Walking lunges using 10 pound free weights- 3 sets/50 reps
Dead lifts using a barbell with 10 pounds in total-3 sets/50 reps
Squats using 10 pound free weights-3 sets/40 reps

I must say, the best thing about embarking on my new lifestyle is the fact that I get to experiment with a wide variety of new recipes and best of all, find alternatives to most of my favorite dishes.  As a result, I feel so much in control of my diet and don’t feel the need to reach for some of the unhealthy foods I was eating before.  For example, I am the ultimate cheesecake lover and would do anything in a heart beat to get my hands on the stuff, but now, I have found a waaaaaay healthier alternative that seems to keep my cravings at bay and keeps me satisfied in the process.  I recently tried a similar recipe for Lemon Peel Ricotta Creme and the stuff is to die for!  It’s to the point where I really don’t miss the REAL thing and am fine settling for something quite similar, but much healthier.  

Another healthier alternative that has served me quite well is spaghetti squash topped with homemade tomato sauce with ground chicken and fresh veggies as opposed to regular spaghetti and pre-made, store-bought sauce.  It’s so much tastier, not to mention healthier, and I can have as much of it as I want without blowing my calories out the window.

I think I can get use to and live comfortably with this Clean Eating thing.  There’s nothing like being exposed to a whole new way of living and improving your health in the process.

So after eating like crap, for reasons I don’t know, over the last 6 days, I’ve come to the realization that eating this way is not for me.  Since I started on my weight loss journey, my body has become so accustomed to CLEAN wholesome foods that anything else won’t suffice.  Anything that I put into it that doesn’t fall along the lines of CLEAN food doesn’t sit well in my system.

After my 6 days of binge eating, eating foods such as burgers, hot dogs, chips, and cake, I honestly don’t think I’ve ever felt as sick as I have eating those foods.  The 4-5 days of bloating, nausea, heart-burn and gas just isn’t worth eating crap and nonsense.  

Either way, today was a new day of jumping on board with my weight loss efforts, and trust me when I say it’s never felt so good eating so clean, or what I call my clean comfort foods (bring on the yogurt, cottage cheese, veggies, protein,l etc. etc.).

It’s been about a week since I last weighed in, so I decided to jump on the scale first thing this morning to see how my progress was coming along.  Unbelievable, almost 2 months since I changed up my eating and exercise regimen and I’m down another 5 pounds, so a 12 pound weight loss since switching things up and now a total of 20 pounds since I started back in January.  Honestly, could life get any better with that?  

I have about 20 more pounds to go until I reach my official goal of 40 pounds lost and I’m super pumped about it.   It will take everything I have to get there, but hey, I will get there (Yes I can!!!).

So I’ve been craving Hot Chocolate over the last couple of days and decided to try my hand at experimenting with a hot chocolate alternative to satisfy my craving.  

The recipe calls for:

*2-3 tsp of 100% Natural Cocoa Powder
*2 Tbsp of Evaporated Skim Milk, and
*1tsp of your favorite sweetener(splenda, stevia, etc.)
*Hot Water

I must say, the recipe was pretty good and quite satisfying to the soul.  What’s even better is that it is much healthier than the real thing…

Enjoy!

One habit I’ve gotten into ever since starting my weightloss journey is keeping a running list in my personal journal of nutritional and fitness tips I’ve come across when reading fitness articles, talking to health experts, and of course spending time on forums such as bodybuilding.com.  Doing this helps keep me motivated and more committed then ever in pursuing my goals.  

Below you will find a list I’ve started in my journal with really great tips (please note that I’ll continue updating this list as I come across more tips).

1. The easiest and sure way to lose weight is by changing your mind set and not viewing your diet as a "diet" but a lifestyle change.

2. Be sure to incorporate each of the food groups into your diet, that includes Carbs, Protein, Fats, and Dairy. Omitting any of these will leave you feeling deprived and undernourished.

3. Watch your portions! A little trick that works for me is using what I call the "Pie-square Method" of Eating. What I do is when about to eat is split my place into sections-1/2 the plate only for vegetables; 1/4 of the plate for protein, and the other 1/4 for Carbs.

4. Drink your Water! Water acts as a natural cleanser and is one of the best ways to rid yourself of impurities and waste from your body…and if you didn’t already know-water aids with weight loss as well.

5. Don’t underestimate the power of PATIENCE! Remember it took time for you to pile on the pounds and it will also take time to lose, so hang in there and you will certainly see results!

6.  Eating Clean guarantees results!

7.  Successful weight loss is based on the 80:20 rule; 80% nutrition, 10% genes, and 10% fitness.

8.  Eat 5 or 6 smalls meals everyday!

9.  Eat every 2-3 hours.

10.  Write down and record everything you eat (every morsel of food)!

11.  If you need it, give yourself one cheat meal a week so that you can enjoy foods that you don’t normally eat.

12.  Find healthy alternatives to your favorite meals and treats and incorporate them into your diet.

13.  Consume foods like fruits, whole grain carbs and starches at the beginning of the day when you are more likely to be busiest and have a better chance of burning the calories away.

14.  Say no to sugar!!!

15.  Be consistent with your efforts!!!  Don’t give up so quickly if you aren’t seeing results.  Remember, it takes time for you body to adjust to the changes you’re imposing on it (this can take anywhere from 2-3 months).

16.  Track your progress every 4-8 weeks.  Measuring your progress using these guidelines gives you an accurate measure of how much your hard work is paying off.  

17.  Take your photo every six weeks.  Use each six week date as one of your "mini" goals.

18.  Post a motivational picture or statement, or even your goal somewhere that’s visible to you.

Contingency Plan for Cheating-Joanna Hall

What is it?
An action that is put in place once you feel you have taken a back step on your weight loss journey.

What is its Aim?
To help you get on track and keep on track so that your lapse doesn’t become a collapse. A Contingency Plan for Cheating stops you from feeling like you’re failing. It puts you firmly in control, reinforcing your Template of Success, and stopping the Template of Failure from taking hold.

What are the Guidelines of a Contingency Plan for Cheating?

1. Play the 300 Calorie Game.
Eat 300 fewer calories the day before an event and be sure to fit in a structured exercise session. Then eat 300 calories the day after. This can be done by cutting back on a snack or limiting portions. If you want you can fit in another exercise session.

2. Double Carb Curfew
Introduce a double carb curfew-lunch and supper-but do still have some slow releasing carbs at breakfast.

3. Stay Hydrated
Keep on top of properly hydrating yourself with water through-out the day.

4. Veg-up!
Use liquid foods to help curb your hunger and preserve your energy. Make yourself a vegetable based soup to eat before you go out to your function-this will help curb your appetite and line your stomach.

5. Burn those Calories by: Walking a mile; accumulating 2000 steps on your pedometer; walking up and down your stairs for 5 minutes continuously; dancing enthusiastically to your favorite music for 12 minutes.

One of my frustrations when it comes to weight loss, is seeking advice from those who have struggled with weight problems, then overcame such struggles by taking charge of their health and getting in the best shape of their life.  When asked how they did it, they give some general blanket statement on how they did it through diet and exercise, without shelling out much details on the particular programs they followed.

As a result of the above mentioned scenario, I’ve made a conscious effort to help support those who are either in the same position as I am or struggling to find every bit of motivation to pursue their own weight loss journey.  Nothing is off limits as far as I’m concerned!  So far starters you will find a description of a typical meal in the life of Cynthia.  Please note my diet by all means may not be perfect, however, it’s a work in progress, and I’m continuously fine tuning it as I go along.

Sample Meal Plan:

Meal #1:  Oatbran or Red River Cereal with 2 Tbsp of flaxseed, protein powder and wheat germ; 1/2 cup of water and 1 chopped pear.

Meal #2:  3 celery stalks (cut into sticks) with 1/4 cup of hummus (homemade).

Meal #3: 1/4 of sweet potato with chicken curry

Meal #4:  Scrambled eggs (1 whole & 2 whites) with mozzarella cheese (1/4 cup) and 8-10 cherry tomatoes

Meal #5:  2 cups of Spaghetti Squash with ground turkey and veggie tomato sauce (homemade).