My progression through 8.5 months...

  So this year for the first time in my life I decided to have a new years resolution. I picked the cliche "lose weight and eat healthier" resolution and it has been one of the best choices I have ever made in my life! I am proud to say that today, August 19, 2012, the 232nd day of the year, I am STILL going strong on my two resolutions!!! Sure I had my slip ups and small obstacles to overcome, but I pushed them aside and made the choice to keep pushing. A lot of people have been giving me compliments and I cannot tell you how good that makes me feel. It is proof that what I am doing is working. To this day, I have lost 47.8 pounds! I have met both of my first two weight loss goals, first one was 20 pounds, second was 25 pounds and I am almost halfway to my ultimate goal of 105 pounds lost. I have also dropped two pant sizes and one size on the shirts I wear! Shopping for new clothes is also another indicator of success!

Not to many people know this, but one of the reasons why I changed my lifestyle was because I have high blood pressure. That along with being over weight puts me in a high risk of heart failure among other things. When my doctor went over the possibilities that could happen to me, it was a scare and a eye opener. The main reason why I decided to move forward with this process is also because of my daughter, who turned 4 years old on Friday! I did not want her to lose me because I neglected to take care of myself. I know that when it is your time to go, there is nothing you can do about it, but I know that I want to make sure that I didn't go early due to health reasons. This alone is one of the biggest motivators to me.

So the question I get asked the most is, "What are you doing to lose weight?". Let me first start off by answering that question with, it is not easy by any means but if you have the will power and faith, NOTHING is impossible. So what am I doing? For breakfast each morning I started drinking a shake rather than eating a meal. What's in the shake? All types of fruits from strawberries, blueberries, bananas, apples, oranges and mango. I usually pick about two or three of the fruits I just listed and cut them up, throw them in the blender and mix them until they become a smooth mixture. You do not have to use these fruits, pick any that you like, these just happen to be some of my favorites, pick what works for you and don't be afraid to try new fruits! Next, I add about a cup of crushed ice and blend that in. Last, I add one scoop of protein(currently using the strawberry flavor) and mix for one minute. Pour it in a cup and breakfast is served! The prep time for this is about 5 to 10 minutes and the mixing takes about another 5 minutes. Sometimes I cut up the fruit the night before to save some time in the morning. The shakes taste really good by the way!

As far as exercise, here is a list of things I do(not all in the same day! lol): Insanity, Insanity: The Asylum, 10 Minute Trainer, Boxing(30/30/30 workout), jogging/walking, dumbbell sets, jump roping, stationary bike rides and resistance band workouts. I have included some links on the list so you can learn more about each of the programs. More recently I have been jogging more to prepare for my next 5K that I am running in San Antonio on September 16th. In addition to that I usually ride the stationary bike anywhere from 2 to 6 miles and finish off with either a couple rounds of boxing or dumbbell sets. Always make sure to cool down! I also use twitter and instagram as motivational tools. There are tons of people/companies on both of these social networks that offer plenty of inspiration to help you on your journey. If you would like some of the names of the people to follow, just let me know and I can get them to you.

Another thing I have changed is my eating. I started doing the DASH Diet to help lower my blood pressure and it has definitely helped out with not only that but also the weight loss. Click on the link to learn more about what it is all about. One common mistake people make is buying "wheat" bread instead of white bread. When buying bread, you need to make sure it is 100% wheat, not just wheat. If you are brave enough, the absolute best thing to do is to cut out bread completely! Unfortunately, I am still eating bread but as I stated, the best bread to eat is the 100% wheat bread. 

And last but not least, WATER! Drink plenty of water every single day, I cannot stress that enough. Water is free almost everywhere so this it is not hard for you to get it. Buy a bottle/container that you can keep with you at all times, this will encourage you to drink more. Cutting out sugary drinks helps out big time. Limiting your alcohol intake will also help out with weight loss. Like I mentioned earlier, I am training for my second 5K. This time around I am excluding alcohol as part of my training and I have to say I can tell a difference! 

Don't expect results to happen over night. You didn't get to where you are in one night, so don't expect to change in one night either.  Also, don't believe the pills that tell you that you can get thin by just taking them. A pill alone didn't make you gain weight and it sure isn't going to make you lose it, don't fall for the hype! If you have questions, don't hesitate to ask me. As I always say, I am by no means an expert or a certified trainer of any sort, I am just sharing my successes with you so that maybe you can use them and have them work for you like they did for me. Hopefully, you find this blog useful and can try even just one of the things that I talked about today! Until next time, work hard, stay humble, stay focused, stay strong and stay positive

Help me, help you! Repost this please!

Not many people know that I lost my aunt to breast cancer in 2003. She was like a second mother to me so this hit me more than just losing an aunt. Ever since then, fighting the fight against breast cancer has always been something that I have felt strongly about. I have been wanting to do this for awhile now and now I am finally deciding to do this for her. Please help out in any way that you can. Every little bit helps. Thank you and God bless you! To help donate, simply click here.

R.I.P. Helen Urrutia DeLeon

6 Ways to Fight On-the-Job Weight Gain

It's a familiar story: you stay fit and trim until you get out of school and get a job. Then, the pounds slowly creep on. Fortunately, it can be avoided, or even reversed.  Try these 6 steps to stop on-the-job weight gain.

1. Keep Your Water Glass Full.

Water has zero calories. It keeps you hydrated, clear-headed, healthy and feeling full. Sipping water throughout your day helps you avoid mistaking thirst for hunger.

Want a little more flavor? Add fresh lemon or orange wedges, or try unsweetened herbal or green tea. Just watch out for sugary beverages, which can be a significant source of daily calories.

An 18-month study found that liquid calories affect weight loss more than solid food. Published in the American Journal of Clinical Nutrition, the research found that cutting just one sugar-sweetened beverage a day led to 1½ pounds of weight loss.

2. Don't Eat While You Work.

Yes, you're busy. But studies show that we eat more when we're distracted. If you're simultaneously checking email or running reports, then you're not paying attention to your food or your stomach.

Stop what you're doing, and eat without (or with a minimum of) distractions. Even if it's just for 15 minutes and not a full hour, the break will clear your head and help you stop eating when you're full.

3. Pack Your Lunch ... and Then Some.

Don't let a tight schedule force you to the nearest burger joint. A home-packed lunch can easily be healthier (and more affordable) than fast food.

It can be as simple as a turkey sandwich on whole-wheat bread, piled high with lettuce, tomato, and cucumber (or whatever your favorite veggie toppings are) or as fancy as last night's leftover grilled salmon with couscous and asparagus.

Bring some healthy snacks too. A large-scale study from Auburn University found that frequent snackers tend to eat more healthfully, while Northwestern University research found that those who eat more often are more likely to stay at a healthy weight.

For the healthiest, most cost-efficient snacks, choose fruit. Apples, bananas, and oranges are readily available and travel well. Dried fruit and nuts keep better and add some protein and heart-healthy fats.

4. Just Say "No, Thank You."

You've had it happen: a co-worker brings in cookies or leftover birthday cake and asks if you'd like some. In case you didn't already know, you are allowed to give a polite but firm 'no, thank you.'

To the inevitable follow-up - "are you sure?" - a simple "yes, I'm sure" is also allowed. Or head it off by giving a reason up front: "No, thanks; I'm trying to watch my weight" is more persuasive than "no" on its own.

If social pressure makes you feel that you simply must accept, remember the advice of Miss Manners: your only duty as the recipient of a gift is a proper 'thank you.' In other words, you don't have to eat it. Toss it out, or pass it on to someone who actually wants it.

5. Ask HR to Go Easy on the Treats.

Does your company sometimes 'treat' the staff to boxes of doughnuts? Whether it's for a big meeting or just to say TGIF, HR reps are often the source of empty calories in the break room.

Ask HR to be more supportive of healthy lifestyles. Suggest a fruit basket or an assortment of yogurts instead. Even a fresh fruit tart has more nutrients than a cake, and a cheese platter with whole-grain crackers has more fiber, calcium and protein.

A simple, polite request may be enough to make a healthy change in your office. If not, then choose your battles wisely: let the others have their doughnuts; you still have your willpower.

6. Walk the Halls.

The phone, email and online chat all help keep us in touch. But when your co-worker is only a few feet away, down the hall, or even one flight up, are they always necessary? To keep from gaining weight at work, make a habit of getting out of your chair to communicate.

You can even take a walk-and-talk: a brief meeting held while you're both walking, either around your company's campus or even to a nearby coffeehouse. You can burn a few calories, reinvigorate yourselves, and still accomplish your goals.

You should consult your physician before beginning any exercise or diet program.

Credit: GlobalFit and GetActive