Monday...last day of the first month of 2011

I can't believe...1 month in to a brand new year.  1 month down, 11 to go...fuck! I can't say I want to the to slow down too much...but I mean, c'mon...I want to be able to blink at least 5 times before the day has come to an end.
Ok so today I walked to work...25 mins...wowsa it was a cold one...Holy shit, I had to stop at the Royal Bank on Richmond to warm up my legs...they were pickin' some bad.  I had my oatmeal for breaky...with raisins and a touch of honey...I was so busy at work that I forgot to have a morning snack...I know I know, Tsk Tsk!  Lunch was yummy....I had a salad which contained, Cauliflour, Cucs, tomato and Tofu...1 egg and 2 egg whites, with a Olive Oil/Balsamic dressing.  Then I had a banana...was tasty!  Afternoon, coffee with skim milk and fruit, and for dinner...BREAKFAST...Eggwhite omellette (Mushroom, Red onion, tomato) 2 peices of toasted 100% Whole Wheat bread with Almond Butter and a glass of Soy Milk, unsweetened.  Evening Snack: Regular tea, with Soy milk and a touch honey, with a Eat Clean Fruit and Nut cookie. 
So all in all, a good clean day.  I did work out afterwork....20 mins on the Eliptical and 15 on the treadmill...my foot was really bothering me today, so I decided to take it easy. 
I got a new pair of Nikes.  I LOVE them...I tried to check the Champs website to see if there was a pic, but couldn't find one.  So I will take a photo and post in my next post. 
Well I should hit the hay...I'm sorta tired tonight...
Night all!

It was a loose week, but I made it!

Yippee...I made it.  It started off reeeaallll good with a excellent lunch time work out and after work workout as well...Tuesday I found myself at a Body Pump class on my lunch...good class, but it fuckin' killed me for the week.  Even though I knew that I'd be sore the next day, I still pumped through the class...I woke up Wed morning, quite surprised...I was sore, but no nearly as sore as I thought I would be...so I went to Abs and Yoga on my lunch that day...but it wasn't until Thursday when the fuckin' shit hit the fan...OMG!!  Burn isn't the word...Oh and I forgot to mention on Wednesday I helped Jodi out for the second year with the homeshow, so I walked around the Western Fair show buildings for 3 hours.  So essentially a 3 hour walk...by the end of the night my legs were pretty stiff...hard to go up and down stairs.  So as I was saying...OMG...Thursday was a killer...it was my rest day, thank god...I don't think I could have done anything....ouff...still managed to put in another 3 hour walk...Friday morning woke up and was still so sore, I had to skip my workout. 
So that brings us to today...yours truly, Saturday...had every intention to make it to my very first Cycle class...but my poor husband was sick as a dog, and I had to do laundry and a few errands and missed the class.  That's ok though, this afternoon I went and got an hour and a half workout...it wasn't busy, so I managed to get some free weight training in rather than used the machines like I normally do. 
So all in all, got 4 workouts in and feeling alright.  Was a bit bloated some Thursday night...got a little visitor if you know what I mean...uck! 
I had a pretty Clean week too...except today...I ate Pizza...yes, I did it...2 peices.  It's over and done with...and won't happy again for at least a month or so, I say that because my husbands 35th birthday is coming up and we will be going out for dinner.  Not to say I won't choose a clean meal...just saying it might be half and half...!  By then I'm hoping to have seen some results on the scale that I'm happy with.
I get my measurements taken Feb 4th...so stay tuned for that. 
Ok, so I'm off to put laundry away, make the bed and dye my hair...oh ya and ice my foot..damn you Planters Ficiatis (sp?) 

Here's a tidbit in case you don't know what what it it:

Plantar fasciitis is a painful inflammatory process of the plantar fascia. Longstanding cases of plantar fasciitis often demonstrate more degenerative changes than inflammatory changes, in which case they are termed plantar fasciosis.^[1] The plantar fascia is a thick fibrous band of connective tissue originating on the bottom surface of the calcaneus (heel bone) and extending along the sole of the foot towards the five toes. It has been reported that plantar fasciitis occurs in two million Americans a year and 10% of the population over a lifetime.^[2] It is commonly associated with long periods of weight bearing. Among non-athletic populations, it is associated with a high body mass index.^[3] The pain is usually felt on the underside of the heel and is often most intense with the first steps of the day. Another symptom is that the sufferer has difficulty bending the foot so that the toes are brought toward the shin (decreased dorsiflexion of the ankle). A symptom commonly recognized among sufferers of plantar fasciitis is increased probability of knee pains, especially among runners.

 

 So there you have it! Tidbit compliments of Wikipedia and images from Google.

I'm out.

~Tanya~

It's meeeee again!!!!

Ouff what a day!  I kicked my fitness up today like a freakshow...Oh yeah!  So I did a 60 minute Body Pump Class on my lunch, yay for me!  Then after work I went back down to the gym and did my 40 minutes of Cardio, then walked home, another 20 minutes! Fuck, I'm on fire...I feel so good.

I have decided not to step on the scale until February.  I'm stressing myself out with not seeing numbers and normally I would feel so discouraged and give up...Yup...I would just give up in the past.  But that was the past.  I have been doing so well that I just can't give up.  I know that I have been weight training as well as cardio and muscle does weight more than fat.  So that's what I'm going with.  I mean, shit, we all read it right.  So I'm gonna just believe it and go with it!

Tomorrow, Abs and Yoga...I'll gonna be nice to stretch it all out.  I'm sure I'll be so sore already from today's workout...so Yoga will be just the thing I'll need!!

Here's a tidbit.

Build Muscle to Lose Fat – Fat vs Muscle Diagram

The great fat vs muscle diagram below paints a clear picture of why it's so important for you to build muscle in order to lose fat.

Maybe you've wondered about muscle vs fat and why you need to build muscle to lose fat, look slim and keep the inches off.

Well, look no further! With the fat vs muscle diagram below you'll see why healthy permanent weight loss requires you to build muscle to lose fat.

However, many women are afraid they'll "bulk-up" if they build muscle.

And since muscle weighs more than fat, they think they'll look bigger instead of slim and trim, which is their weight control goal. But as you can see from this fat vs muscle diagram, it's just the opposite.

Plus, as far as bulking up is concerned, it's hard enough for men to bulk-up and they have much more of the natural hormones necessary.

Fat vs Muscle Diagram

The facts are clear. The best way to lose fat and look slimmer is to build muscle. Since one picture's worth a thousand words, here's 5 lbs of muscle vs fat of the same weight. Notice 5 lbs of fat is three times bigger.



This means that if you were to build 5 lbs of muscle and lose 5 lbs of fat, you would weigh exactly the same, but look smaller and firmer.

So imagine if it were 25 lbs or 50 lbs of lost fat vs muscle gained.

This is why it's possible for you to lose fat inches when exercising, yet show no change in scale weight. And can you see how firm the muscle looks compared to the lumpy, tapioca pudding consistency of fat?

Build Muscle to Lose Fat Benefits

Although daily physical activity, like walking, swimming and aerobics are essential to good heart health and weight management, combining muscle building weight training with cardiovascular exercise, gives you an unbeatable combination to lose fat and keep it off permanently.

Of course it takes a few weeks before you see any measurable changes. But you'll start to build muscle, lose fat and burn more calories from the moment you begin weight training. Building muscle helps you:

1. Burn more calories. Unlike fat, muscle beefs up your metabolism to help you burn more fat and calories throughout each day.

2. Improve appearance. When done properly, strength training can greatly improve your posture and help to prevent joint pain.

3. Build confidence. Strong muscles and joints increase your level of confidence in your abilities to perform many lifestyle activities.

4. Prevent injury. Strength training can build stronger muscles and more limber, flexible joints, which play a crucial role in preventing injury.

5. Increase bone density. Weight bearing activities improve your bone density and reduce bone loss. This helps to prevent osteoporosis.

The latest research shows that weight training combined with aerobics is the best way to build a strong, firm, slender body and keep it that way.

So, if you want to look and feel better than ever, you need to build muscle to lose fat. Just use the fat vs muscle diagram above for inspiration and find yourself a qualified professional to help, so you don't hurt yourself.

Then go for it and stick to it on a regular basis!

I'm backkkk...and for good this time!

Yes, that's right, I'm back...!!  Happy New Year 2011!
I know it's has taken me a while to come back...I trying to figure my shit out.  It took me a while, but I think I got it...and this time for good!
So here goes...
As of January 2, 2011 I have begun my journey of Eating Clean.  My forever journey it is.  And honestly I cannot be more happy about it all.  Tomorrow will be 3 weeks of Eating Clean, it has been a good journey thus far.  I am not prefect, but you know who no one is. 
I thought I would take a different approach this time.  Since I have tried over and over to loose this godforsaken weight, it usually doesn't take me too long to get discouraged, then eat something to screw it all up..then I would usually feel like shit and give up.  NOT this time.  I am taking it one day at a time, and I am not putting a ton of pressure on myself like I usually would.  I am going to try and make the best choices and decisions I can, if I slip and fall, then I will get right back up.  I will not hate myself for slipping, because it happens to everyone, it does.  I will just jump right back and get it right for the next time.  I won't make excuses anymore either...and haven't been.  I have control in everything I put in my mouth...if I decide to eat something "dirty" then I will have to live with the consequences, and that's that!
I must say I feel so good.  I have been working out 4 times a week as well.  Trying to get my 40-60 minutes of Cardio in with each workout, as well as rotate my days of legs and arms.  I am focusing on a few classes a week as well.  My goal is 1 Yoga class, 1 Body Pump, 1 Zumba class and 1 Cycle class per week. I will also try and hit an Abs class on my lunch whenever I can.  I am so excited to reach my goals to then create more! 
I am on a MISSION...to get Healthy and Fit...!
Please check out www.eatcleandiet.com  It's an amazing website with tons of amazing information, tips and inspiration! I can't live without it, I log on a few times a day!
I promise to post more...I can't wait to fill you in on how I am doing.  I will post some amazing recipes too that I have been trying.  So please stay tuned for some GREAT news and updates! I am so excited to share everything....
~Tanya~