tag:blogger.com,1999:blog-17274214818214263072024-03-05T13:36:24.493-06:00CerdaFied FitnessThis blog is designed to document changes in my life as I plan to go from flabby to fit! I have also created this blog to help others reach health and fitness goals that they may be needing an extra push in order to achieve. I am here to help in any way possible! Please feel free to comment or email me any questions!Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.comBlogger33125tag:blogger.com,1999:blog-1727421481821426307.post-43746978735435126812014-02-02T22:45:00.001-06:002014-02-02T22:45:51.447-06:00I always say this....II always say that I am going to write on here more and then I don't. Lol. Honestly, I forget about this page a lot but I would really like to write on here more. I just have to make the time for it. <div><br></div><div>Let's get real now. For most of December and January I slacked off. Like <b>BIG </b>time. Gained ~17 pounds back that I had worked so hard to lose. Now, I know what some people will say, "don't be so hard on yourself, you can get back to where you were". I know I can, I know that I <b>WILL! </b>I'm not gonna sit here and make excuses, I just flat out didn't put and effort into my exercising and eating. This is not something that I am proud of but I am going to own it. I am human, I make mistakes and probably will make more in the future. You are too and that is perfectly fine. Don't sweat it, unless you actually plan on sweating for real in the gym or wherever you workout. </div><div><br></div><div>This past week I did a whole lot better on my workouts and eating. Not 100% better, but better nonetheless. Small steps of progression is <b>STILL</b> progression. I think that people tend to forget that a lot during the process. In today's society, people expect to see change overnight. It's not going to happen, so just stick with it and trust the process. </div><div><br></div><div>I write all of this to say, no matter how many set backs, no matter how many people say you can't, no matter how hard it may seem or how much further you have to go, just keep pushing! A little phrase I like to tell myself each day is "Stay strong, stay focused & stay <b><i>positive</i></b>"! Positive being the most important part of that phrase. It's too easy to be negative, but being positive feels so much better! So no matter how much further you still have to go, no matter how many people say you can't do it, no matter what, just keep pushing! Until next time, stay blessed! <div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwMAQm3oJqyD5HVOTasJTPrZg20txCd72qc22fxp_hKKBd3bNxOOUPsd1U_-Ip9rtBglzirOJfw4_pBV4iqreOy4_AT3okj5m5AYlFnwDr3hhlzlM8Hqsoby0GkadcSSI4FNd21yk-grJW/s640/blogger-image--96570987.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwMAQm3oJqyD5HVOTasJTPrZg20txCd72qc22fxp_hKKBd3bNxOOUPsd1U_-Ip9rtBglzirOJfw4_pBV4iqreOy4_AT3okj5m5AYlFnwDr3hhlzlM8Hqsoby0GkadcSSI4FNd21yk-grJW/s640/blogger-image--96570987.jpg"></a></div><br></div></div>Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0tag:blogger.com,1999:blog-1727421481821426307.post-54791594203769137372013-07-31T17:45:00.001-05:002013-07-31T17:45:48.407-05:00Get Started Today!<span style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); ">You don't have to be great to start, but you have to start to be great!</span><div style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); "><br></div><div style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); ">If you have only exercised a few times in your life or never at all, there is no better day than today to make a commitment to being a healthier you! Eating better and exercising shouldn't be a burden to you, it should be a reward! </div><div style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); "><br></div><div style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); ">Trust me when I say that you will look and feel a million times better once you get to exercising and eating right on a normal basis. Don't look at these things as diet/exercise fads or trends. Call them lifestyle changes! Commit to them and stick with the commitments no matter how tough it gets and truly make it your lifestyle! Also, know that you are not going to lose all of your weight overnight. It didn't take you one night to gain it all so it won't take you one night to lose it all! I won't sit here and lie to you and tell you that it is super easy and you will adapt to it easy. But it will be worth it! I can promise you that! Or who knows? Maybe you will, I know I had my struggles but I sure am glad that I stuck it out and stayed on my journey. </div><div style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); "><br></div><div style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); ">I get lots of questions weekly about what I'm doing for exercise and what types of stuff I eat. One of the big questions I get a lot is how do I stay motivated each day? I'm not going to lie, it gets rough some days. But you have to honestly want it. You have to wake up and tell yourself each day what you are working towards and tell yourself you will get there until you believe it! No one can do the work for you but no one can stop you either! Others can inspire you and motivate you and push you until they can't anymore but if YOU don't do the work, you won't get results. You have to look yourself in the mirror and ask yourself, am I honestly happy with myself right now? If the answer is no then you MUST make some changes! </div><div style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); "><br></div><div style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); ">I am still not where I want to be but I sure am not what I once was. I have been on this journey for almost two years now and there have been plenty of ups and downs. I have had bad days, bad weeks and even a bad month or two. But I knew who was accountable for it all and I knew what I needed to do to get back on track. </div><div style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); "><br></div><div style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); ">The best advice that I can give you is to surround yourself with a great support team. There will be days when you will need them to carry you and push you when you are encountering these bad times. You will want to give up, you might even give up a time or two but bouncing back from that is one of the most awesome feelings in the world! I have a ton of people to thank for my success so far, I can't thank them enough and I hope they know that I appreciate them very much! If you have questions please feel free to contact me at anytime! If I don't have the answer for you, I will find someone who does! Stay safe, stay focused, stay strong but most importantly STAY POSITIVE! </div>Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0tag:blogger.com,1999:blog-1727421481821426307.post-25481428651490753592013-07-30T18:45:00.001-05:002013-07-30T18:45:03.364-05:00Water & Exercise<span style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); ">Why do you need water and exercise? Here are a couple of reasons why! Enjoy!</span><div style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); "><div><br></div><div>Water: It helps flush our systems of waste products and toxins. Many people go through life dehydrated, which causes tiredness, low energy and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices. Not to mention water has ZERO calories! </div><div><br></div><div>Exercise: Find something active that you like to do and add it to your day. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit. You will be surprised at what a simple walk will do for you when you do it on a daily basis! </div></div><div style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); "><br></div><div style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); ">Get you some water and take a walk! There's no better day to get started than today! </div>Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0tag:blogger.com,1999:blog-1727421481821426307.post-73455002015111877252013-07-03T07:14:00.001-05:002013-07-03T07:14:27.293-05:00July 3, 2013-Good Morning<span style="color: rgb(38, 38, 38); font-family: '.Helvetica NeueUI'; font-size: 16px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); ">Good morning! Failure happens all the time. It happens every single day. What makes you better is how you react to it! Enjoy your day!</span>Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0tag:blogger.com,1999:blog-1727421481821426307.post-615006563539044172013-06-02T15:34:00.000-05:002013-06-02T15:38:45.109-05:00JUNE 2013 GOALS<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZSWQnceMMrG-T6essAJLc0cZ7jgRfqo9FeySAn_UcpSXqiuR-muu4K1vE1eukbZI6pIKqH1ECswveQxmWcJoN_k_4EKILycqrHuq3-xfAW9qlp-gXIE91-wwjcVI9z-SZdYClCCPp71aX/s1600/june+goals.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZSWQnceMMrG-T6essAJLc0cZ7jgRfqo9FeySAn_UcpSXqiuR-muu4K1vE1eukbZI6pIKqH1ECswveQxmWcJoN_k_4EKILycqrHuq3-xfAW9qlp-gXIE91-wwjcVI9z-SZdYClCCPp71aX/s400/june+goals.jpg" width="400" /></a></div>
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Hello again. It has been awhile since I have blogged so here I am checking in yet again after a couple of months. It has been a crazy up and down year for me so far but I am looking to change that and get back to my healthier ways. At my best point in my journey I was down 70lbs! Sadly, I have gained back 15 of those 70lbs that I lost so I am at minus 55lbs on my journey. I have no one to blame but myself and I know what I have to do to get myself back on track and focused towards my goal. At work we have this 8 week challenge starting tomorrow in which I am a team captain in. I am really banking on this to help me get back on track and plan on using it as a stepping stone to keep me there! The challenge consist of tracking weight loss, steps taken per day and minutes exercised per day. Last year my team came in first overall for our site and third or fourth overall for the company so I am really wanting to win the whole thing overall. I have a pretty good team(hand selected by myself of course) and I like our chances of getting it done! One way that I noticed helped me stay accountable was to make my monthly goals public. It informs people around you of what you are doing and they tend to ask you how you are doing towards them. The workout group that I have on Facebook is starting to pick back up and become the awesome group that we were during my great run of losing all that weight so I am happy about that as well! I have some really great and motivated people in there, they are the best, so shout out to them! LOL! I decided to pick back up where I left off on Insanity a couple of weeks ago. Today is day 14 aka a rest day(thank you baby Jesus!) so I won't be doing that but I will probably go for a run or hike maybe. Below are my goals for the month of June, feel free to add yours!<br />
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<u><b>MONTHLY GOALS - JUNE 2013:</b></u><br />
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<span style="font-size: small;">-Lose 8lbs</span><br />
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-No soda or junk food<br />
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-Inspire at least one person to change to become a better person(either health wise or just in general)<br />
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-Begin training for my next 5K; pick which 5K I will run in<span style="font-size: small;"><span style="font-weight: normal;"><span class="messageBody" data-ft="{"type":3}"><span class="userContent"><span class="text_exposed_show"> </span></span></span></span></span><br />
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<span style="font-size: small;"><span style="font-weight: normal;"><span class="messageBody" data-ft="{"type":3}"><span class="userContent"><span class="text_exposed_show">-Blog 2-3 times a week on my site. Been neglecting this big time! Need to get back to it which is why I am posting today! :-)</span></span></span></span></span><br />
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<span style="font-size: small;"><span style="font-weight: normal;"><span class="messageBody" data-ft="{"type":3}"><span class="userContent"><span class="text_exposed_show">-Create a workout playlist for everyone to enjoy!</span></span></span></span></span>Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0tag:blogger.com,1999:blog-1727421481821426307.post-846699406320092702013-04-08T19:28:00.002-05:002013-04-08T19:28:43.203-05:00Free Health GiveawaysWant to win free health stuff? Follow me on twitter: @cerdafitness and on instagram: @cerdafiedfitness! Currently giving away two GNC shaker cups. You still have time to enter, go to my instagram for more details! Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0tag:blogger.com,1999:blog-1727421481821426307.post-24915649137939662302013-02-24T15:33:00.000-06:002013-02-24T15:33:05.377-06:00Started Insanity for the 4th time two weeks ago<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwzzXG8FySdpvd1PI-jPltEPTPs0nlaW2Vztp6IvDnkxj9EIGAOLB4f2M4EjuPCitT5uVPVq47aeDYJuw8aPczW-SpedPBw-APavPRb98IysUk0DRw1Patx5c6TIGZwzmrR1lV_CQwsEs9/s1600/Insanity-Workout-With-Shaun-T1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwzzXG8FySdpvd1PI-jPltEPTPs0nlaW2Vztp6IvDnkxj9EIGAOLB4f2M4EjuPCitT5uVPVq47aeDYJuw8aPczW-SpedPBw-APavPRb98IysUk0DRw1Patx5c6TIGZwzmrR1lV_CQwsEs9/s320/Insanity-Workout-With-Shaun-T1.jpg" width="320" /></a></div>
I decided to do the Insanity program for the fourth time, yes I know I am literally INSANE! LOL! I had a not so good holiday break that spilled over until the greater part of January so I decided that I needed to get back to it. Who other than the great Shaun T could get me back on track? In my opinion, he is the greatest fitness instructor/motivator in the entire world! You may not agree but like I said that is just my opinion! Today is day 14(Rest day) but I have to make up day 13 since I did not do that yesterday. Tomorrow will be my second fit test of the program and I am halfway through the first month. Below are my first fit test results and I will be posting my second fit test results probably on Tuesday of this week.<br />
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<u><b>Day 1 Fit Test Results</b></u><br />
<b>Switch Kicks: 115</b><br />
<b>Power Jacks: 48</b><br />
<b>Power Knees: 105</b><br />
<b>Power Jumps: 32</b><br />
<b>Globe Jumps: 10</b><br />
<b>Suicide Jumps: 13</b><br />
<b>Push-Up Jacks: 21</b><br />
<b>Low Plank Oblique: 43</b>Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0tag:blogger.com,1999:blog-1727421481821426307.post-12907320496514410272013-02-24T15:14:00.001-06:002013-02-24T15:14:04.114-06:00Breakfast Protein Smoothie"What do you eat for breakfast?", this is a question that I get asked a lot after the exercise questions of course. LOL. This post is going to take you step by step on how to make a strawberry/banana protein breakfast smoothie(for two) that I eat each day. The protein powder mix that I use is <a href="http://www.gnc.com/product/index.jsp?productId=3513369" target="_blank">GNC Pro Performance AMP Amplified Wheybolic Extreme 60</a> (click on the link to purchase or read more about it). This may not be the protein that works best for you. It just depends on what you are wanting to do, this protein helps you with strength and stamina and it is also great in helping you manage your weight. The milk that I use is 100% fat free milk from HEB. If you have any questions, feel free to comment here or email me at jeffcerda12@gmail.com. Thanks and enjoy!<br />
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<b>Step One:</b> Wash and cut off the leaves from the strawberries. I use 10 to 15 depending on the size of them.<br />
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<b>Step Two:</b> Slice the strawberries. (This is optional, I like doing this but it is not a requirement)<br />
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<b>Step Three:</b> Pour 1 cup of milk into your blender and mix in your cut up strawberries.<br />
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<b>Step Four:</b> Slice up one large banana and add to blender.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWl1g6HPn1iHxu-1bXO7Ew3Ed-ubIHRgoxOyZNxmGpN_r5w6EQ-nffcZRWpsGPBMIn21ad0qw5vIJLPlB87ghnaJEqqhyStR_lx41XyBh78maLVqdUjQs0XA8qnZ_-YyAsfIfApqB6u10Z/s1600/5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWl1g6HPn1iHxu-1bXO7Ew3Ed-ubIHRgoxOyZNxmGpN_r5w6EQ-nffcZRWpsGPBMIn21ad0qw5vIJLPlB87ghnaJEqqhyStR_lx41XyBh78maLVqdUjQs0XA8qnZ_-YyAsfIfApqB6u10Z/s320/5.jpg" width="320" /></a></div>
<b>Step Five:</b> Place lid on blender and blend until you get a smoothie mix.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4j3lB5tvGpNablz2-9O2v88C5cZKmII6lhF77uGkIc5oqArk5bh7N6XyqFYltK4tdS8UQkEfMxOyI5fyoaT83jPN02uIm1k3uLmfyQftKv5ccJPlzw9LSbjHOTsmTgk5zgHOm2N-c7kn_/s1600/6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4j3lB5tvGpNablz2-9O2v88C5cZKmII6lhF77uGkIc5oqArk5bh7N6XyqFYltK4tdS8UQkEfMxOyI5fyoaT83jPN02uIm1k3uLmfyQftKv5ccJPlzw9LSbjHOTsmTgk5zgHOm2N-c7kn_/s320/6.jpg" width="239" /></a></div>
<b>Step Six:</b> Mix in your protein powder mix. Blend your strawberry/banana mix for one minute so that your protein mixes well with your fruit. Depending on the flavor and brand of the protein that you use, your mixture should changes colors. I use the vanilla mix, so my mixture changes from a darker pink to a lighter pink color. <i><u>The amount you use will depend on your brand and what type of protein powder mix you use. Be sure to read your protein container carefully to see how much you need.</u></i><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjck91WZzqolvmweFd72wrhYbKN3Gmr1grBZEu3Y4BphAEOh2Qho-Htb9K-dBIcjQ0bFEkZd4qjEHYuon92h4bELME_2cGij0O2Zf7syO_GbJ9k2D7iOoIj6WMVT0QQs5EctWhuuCDDrdXs/s1600/7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjck91WZzqolvmweFd72wrhYbKN3Gmr1grBZEu3Y4BphAEOh2Qho-Htb9K-dBIcjQ0bFEkZd4qjEHYuon92h4bELME_2cGij0O2Zf7syO_GbJ9k2D7iOoIj6WMVT0QQs5EctWhuuCDDrdXs/s320/7.jpg" width="239" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF3jOZv97R2nG4_ovjaj_xGxAUznBwN-U4FQY-xhUsrSJjXmwFWtHVjqB7ayzXE8HcGCkIjYzNaYK7yBgVrQBuPkVe2FO67s_up_iE4ardvTAMJzrmo5lrQWseEruvNNzkZTOU4PAt2c4R/s1600/8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF3jOZv97R2nG4_ovjaj_xGxAUznBwN-U4FQY-xhUsrSJjXmwFWtHVjqB7ayzXE8HcGCkIjYzNaYK7yBgVrQBuPkVe2FO67s_up_iE4ardvTAMJzrmo5lrQWseEruvNNzkZTOU4PAt2c4R/s320/8.jpg" width="239" /></a></div>
<b>Step Seven:</b> Pour in your favorite cup/glass and enjoy! Along with the smoothie, for breakfast I also eat a <a href="http://thomasbreads.com/Our-Products/Bagels/Bagel-Thins/Thomas-100-Whole-Wheat-Bagel-Thins-Bagels-%288-pack%29/Default.aspx" target="_blank">Thomas</a> 100% whole wheat bagel with central market <a href="http://www.fooducate.com/app#page=product&id=953B9B9E-1814-11E0-BF92-FEFD45A4D471" target="_blank">peanut butter</a> and a <a href="http://zoneperfect.com/products/zoneperfect/chocolate-almond-raisin" target="_blank">Zone Perfect</a> chocolate almond raisin bar.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd1kQVbu0HAlYjq33Wyse8_B_kvoVJJida60QB6VkPnYW_3Bh7Xgzw0ryTjxJTM0qBgGQ_8E5Mx068cmEkcc-6lgizS9OYuXYhz9O6BZXUL8NtfQN_0zkO3bqh_7UAIyl8eHbQ4YpF-AvW/s1600/9.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd1kQVbu0HAlYjq33Wyse8_B_kvoVJJida60QB6VkPnYW_3Bh7Xgzw0ryTjxJTM0qBgGQ_8E5Mx068cmEkcc-6lgizS9OYuXYhz9O6BZXUL8NtfQN_0zkO3bqh_7UAIyl8eHbQ4YpF-AvW/s320/9.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwvO90z-jAJ81N3Bhg1SjiWiUhWkRqonUs-kXQrwl8HjbWJ7aYIj0KtjwgEnEq_8OcM8281RsvJj-eToDGKHdnoDfD9HBXC74nsW1uSoCTME8HPnvOiIhBsB6XEbTBTllsTZ4or2mzZ5yT/s1600/10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwvO90z-jAJ81N3Bhg1SjiWiUhWkRqonUs-kXQrwl8HjbWJ7aYIj0KtjwgEnEq_8OcM8281RsvJj-eToDGKHdnoDfD9HBXC74nsW1uSoCTME8HPnvOiIhBsB6XEbTBTllsTZ4or2mzZ5yT/s320/10.jpg" width="320" /></a></div>
Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0tag:blogger.com,1999:blog-1727421481821426307.post-24482375674668727632013-02-24T14:36:00.002-06:002013-02-24T15:37:04.975-06:00Workout Routine: The 99 Workout!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhetixKFiTUEPgBAn_hAkaDsNb4eQCJM5YpIDu7sUtOzJbtLRH4y37pwp_QYaHMA90w6_0P05cAYaZ_65KMP-O3Zamc4u7zwxEcJ596NZHjFrTQAvOP8RqnvCKq5g4tGScQtwra1QhnitW2/s1600/99+workout.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhetixKFiTUEPgBAn_hAkaDsNb4eQCJM5YpIDu7sUtOzJbtLRH4y37pwp_QYaHMA90w6_0P05cAYaZ_65KMP-O3Zamc4u7zwxEcJ596NZHjFrTQAvOP8RqnvCKq5g4tGScQtwra1QhnitW2/s320/99+workout.jpg" width="310" /></a></div>
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<span style="font-size: large;"><b>Try this 99 workout if you are brave enough! </b></span></div>
<br />Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0tag:blogger.com,1999:blog-1727421481821426307.post-78827950469724245142013-02-24T14:32:00.001-06:002013-02-24T14:36:51.633-06:00Workout Routine: Hindu Push Ups<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCvKs9vKpS14v4B4ECWsHiBonIV8rvjOUdR-wDML3xpCYPYrveyx5J_Wc_ll4So6HdSwJy-RQSmC7-DQhuGmizJlV1KIsZeKQLSN0GGmcFvrLp_Um3pZtYQbU9A78oKhvEHE1FWZbV_kvj/s1600/hindu+push+ups.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCvKs9vKpS14v4B4ECWsHiBonIV8rvjOUdR-wDML3xpCYPYrveyx5J_Wc_ll4So6HdSwJy-RQSmC7-DQhuGmizJlV1KIsZeKQLSN0GGmcFvrLp_Um3pZtYQbU9A78oKhvEHE1FWZbV_kvj/s320/hindu+push+ups.jpg" width="320" /></a></div>
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<span style="font-size: large;"><b>Try these Hindu push ups to work on your strength and flexibility!</b></span></div>
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<br />Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0tag:blogger.com,1999:blog-1727421481821426307.post-42603923179760736622013-02-24T14:29:00.002-06:002013-02-24T14:29:31.428-06:00Workout Routine: BMF Blue Workout<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQEhz5qMrnJ7ibiZzEVAq4HYdq1X6DUcCMZ9E71t07OEJutpsFBUHXlcHoPb0iMx9uJCsBBlI-dFBkW1rbBbYfEDfbhEK4ImdDtjj1iCj7PTXBfB6aQ-NegJLhJM2z97SHgNCgB-e-u_eN/s1600/bmf+blue+workout.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQEhz5qMrnJ7ibiZzEVAq4HYdq1X6DUcCMZ9E71t07OEJutpsFBUHXlcHoPb0iMx9uJCsBBlI-dFBkW1rbBbYfEDfbhEK4ImdDtjj1iCj7PTXBfB6aQ-NegJLhJM2z97SHgNCgB-e-u_eN/s320/bmf+blue+workout.jpg" width="320" /></a></div>
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<span style="font-size: large;"><b>No weights? No problem! Use your own body weight for this workout!</b></span></div>
<br />Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0tag:blogger.com,1999:blog-1727421481821426307.post-76982902620887403042013-02-24T14:27:00.003-06:002013-02-24T14:27:40.508-06:00Workout Routine: 6 Types of Crunches<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo3BRKojOo8mCCgBVeJ4H4Qp6VWmgqd0sTcyg4Ce9ZBTT2y1j62jmnOW8VkL8QlbDJN5WOqyqPjrGKPHV6VyyIjq0dryi1eIiORxXva0cjirzcHYdYNGCs9qtat4Byec-D-Z7yv9rkQq3i/s1600/6+types+of+cruches.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo3BRKojOo8mCCgBVeJ4H4Qp6VWmgqd0sTcyg4Ce9ZBTT2y1j62jmnOW8VkL8QlbDJN5WOqyqPjrGKPHV6VyyIjq0dryi1eIiORxXva0cjirzcHYdYNGCs9qtat4Byec-D-Z7yv9rkQq3i/s1600/6+types+of+cruches.jpg" /></a></div>
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<span style="font-size: large;"><b>Try these <span style="font-size: large;">6</span> different crunches to work on <span style="font-size: large;">&</span> improve your abs!</b></span></div>
Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0tag:blogger.com,1999:blog-1727421481821426307.post-86715027623237575802012-10-11T22:27:00.001-05:002012-10-11T22:27:27.844-05:00Can't stop, won't stopThis year I turned my weakness into my strength. After a couple of failed attempts of losing weight and living a healthy lifestyle I decided that this was the year. This was it! I was tired of it and now I refuse to lose(unless it's losing weight lol) my strongest quality now is that I will not stop or give up anymore until my ultimate goal is reached! In 2012 I am down 61lbs and I LOVE it!Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0tag:blogger.com,1999:blog-1727421481821426307.post-69228313749324485852012-10-04T19:06:00.001-05:002012-10-04T19:06:42.718-05:00Update from my September goals!Eat healthy 100% of the time: I'd say I ate healthy about 95% of the time. It wasn't the full 100% that I set out for but I personally think 95% is still pretty impressive!<br />
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Run my 2nd "Official" 5K: not only did I complete it, I beat my old time by 1 minute and 36 seconds! Next 5K is coming up on October 27th! Can't wait!<br />
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Lose 8 pounds: happy to say that I lost an additional 2 pounds on top of my goal! So I lost 10 pounds in the month of September! <br />
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Inspire at least one person to live a healthier lifestyle: last month I was able to help TWO people start making smarter choices when eating and start or continue to do more physical activities! I was most happy with this accomplishment! <br />
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October Goals:<br />
Lose 8 more lbs(still have about roughly 40 to go for my ultimate goal)<br />
Continue to eat no less than 95% healthy<br />
Finish the Asylum<br />
Run my 3rd official 5K<br />
Help inspire/motivate 1 person to change their eating habits and exercise routine<br />
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What are your goals?Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com1tag:blogger.com,1999:blog-1727421481821426307.post-79074310062684640732012-09-28T23:06:00.001-05:002012-09-28T23:06:21.731-05:00September 28, 2012Today was a rest day in the Asylum so I did Fast & Furious from the original Insanity, Overtime from the Asylum and 25 minutes of weights!Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0tag:blogger.com,1999:blog-1727421481821426307.post-89451115945463440052012-09-28T19:48:00.001-05:002012-09-28T19:48:50.056-05:00Wow!Showed my mom and my aunt the programs I do(Insanity and the Asylum) and their jaws dropped to the floor. They kept saying "wow". LOL have to admit, showing them the videos got me pumped up! Off to workout now! Hope everyone is doing good! Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0tag:blogger.com,1999:blog-1727421481821426307.post-22398690489943755402012-09-25T20:04:00.001-05:002012-09-25T20:04:31.763-05:00Insanity: The Asylum Day 2!The Asylum: Strength(Day 2) done! Also did four rounds of dumbbells sets! Have to admit, today was a little easier than yesterday and I'm feeling great! Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0tag:blogger.com,1999:blog-1727421481821426307.post-60048717198709215532012-09-19T21:58:00.001-05:002012-09-19T21:58:00.124-05:00Back at it again...Got home from work and was feeling really tired for some reason. Thought I might be getting sick so I decided to take a 30 min nap before working out. Yeah that nap turned into and hour and 30 minutes! Anyways, I woke up refreshed and completed my workout for today! First day of my new "training camp" for my next 5K that I'm running on October 27th. Figured only way to start it was to jog a 5K so I did that, some dumbbell sets and a couple rounds of boxing. Felt great to get back at it in my gym aka my garage lolAnonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0tag:blogger.com,1999:blog-1727421481821426307.post-82908000944754359702012-08-19T14:34:00.002-05:002012-08-19T14:36:03.917-05:00My progression through 8.5 months...<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho8GpihdDgFvHy_oio2dgjAvLRTlkRuRqjefEyjmjbb4ha3ayj-VBuwazxuNDjVktUiAoggCYfdW9k5cOH0y3tMr06wvPcDu4fiadkkYN33iqFwpqJlGAkPwfLhvNz7VJU2-45-ofz6kKa/s1600/healthy-life1.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho8GpihdDgFvHy_oio2dgjAvLRTlkRuRqjefEyjmjbb4ha3ayj-VBuwazxuNDjVktUiAoggCYfdW9k5cOH0y3tMr06wvPcDu4fiadkkYN33iqFwpqJlGAkPwfLhvNz7VJU2-45-ofz6kKa/s320/healthy-life1.gif" width="320" /></a></div>
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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!</div>
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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.</div>
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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!</div>
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As far as exercise, here is a list of things I do(not all in the same day! lol): <a href="http://www.beachbody.com/product/fitness_programs/insanity.do?code=SEMB_GOOGLE_SAN&extcmp=gd05bbe2dc2c4090&s_kwcid=TC%7C17312%7Cinsanity%20workout%7C%7CS%7Ce%7C11395391773&gclid=CP_g-56w9LECFWGHtgoduRMAqg" target="_blank">Insanity</a>, <a href="http://www.beachbody.com/product/fitness_programs/insanity-next-level-asylum-workout.do?code=SEMB_GOOGLE_ASY&s_kwcid=TC%7C17369%7Casylum%20insanity%20workout%7C%7CS%7Cb%7C20749058974" target="_blank">Insanity: The Asylum</a>, <a href="http://www.beachbody.com/product/fitness_programs/10_minute_trainer.do?code=SEMB_GOOGLE_TMT&s_kwcid=TC%7C17312%7C10%20minute%20trainer%7C%7CS%7Ce%7C13779246973&gclid=CIiIr8Ww9LECFWpjTAod_yIAEw" target="_blank">10 Minute Trainer</a>, <a href="http://www.youtube.com/watch?v=r_sdocwSpQw" target="_blank">Boxing(30/30/30 workout)</a>, 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. </div>
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Another thing I have changed is my eating. I started doing the <a href="http://www.dashdiet.org/" target="_blank">DASH Diet</a> 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. </div>
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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! </div>
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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</div>
Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0tag:blogger.com,1999:blog-1727421481821426307.post-22471217836558578562012-08-14T22:12:00.002-05:002012-08-14T22:14:39.698-05:00Help 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 <a href="http://www.stayclassy.org/fundraise?fcid=207991" target="_blank">here</a>.<br />
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R.I.P. Helen Urrutia DeLeonAnonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0tag:blogger.com,1999:blog-1727421481821426307.post-82063686691762798372012-08-08T08:54:00.002-05:002012-08-08T09:29:23.727-05:006 Ways to Fight On-the-Job Weight Gain<div class="MsoNormal" style="background: white; margin: 0in 0in 0pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
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<span style="color: #333333; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">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.</span><span style="color: #333333;"><o:p></o:p></span></div>
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<strong><span style="color: #3366ff; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">1. Keep Your Water Glass Full.</span></strong><span style="color: #333333;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">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.</span><span style="color: #333333;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">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. </span><span style="color: #333333;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">An 18-month study found that liquid calories affect weight loss more than solid food. Published in the <em><span style="font-family: 'Arial','sans-serif';">American Journal of Clinical Nutrition</span></em>, the research found that <strong><span style="font-family: 'Arial','sans-serif';">cutting just one sugar-sweetened beverage a day led to 1½ pounds of weight loss</span></strong>.</span><span style="color: #333333;"><o:p></o:p></span></div>
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<strong><span style="color: #3366ff; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">2. Don't Eat While You Work.</span></strong><span style="color: #333333;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">Yes, you're busy. But studies show that <strong><span style="font-family: 'Arial','sans-serif';">we eat more when we're distracted</span></strong>. If you're simultaneously checking email or running reports, then you're <em><span style="font-family: 'Arial','sans-serif';">not</span></em> paying attention to your food or your stomach. </span><span style="color: #333333;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">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.</span><span style="color: #333333;"><o:p></o:p></span></div>
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<strong><span style="color: #3366ff; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">3. Pack Your Lunch ... and Then Some. </span></strong><span style="color: #333333;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">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. </span><span style="color: #333333;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">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. </span><span style="color: #333333;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">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 <strong><span style="font-family: 'Arial','sans-serif';">those who eat </span></strong><em><b><span style="font-family: 'Arial','sans-serif';">more</span></b></em><strong><span style="font-family: 'Arial','sans-serif';"> often are more likely to stay at a healthy weight</span></strong>. </span><span style="color: #333333;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">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. </span><span style="color: #333333;"><o:p></o:p></span></div>
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<strong><span style="color: #3366ff; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">4. Just Say "No, Thank You."</span></strong><span style="color: #333333;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">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 <em><span style="font-family: 'Arial','sans-serif';">are</span></em> allowed to give a polite but firm 'no, thank you.' </span><span style="color: #333333;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">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: <strong><span style="font-family: 'Arial','sans-serif';">"No, thanks; I'm trying to watch my weight" is more persuasive than "no" on its own.</span></strong> </span><span style="color: #333333;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">If social pressure makes you feel that you simply <em><span style="font-family: 'Arial','sans-serif';">must</span></em> 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 <em><span style="font-family: 'Arial','sans-serif';">have</span></em> to eat it. Toss it out, or pass it on to someone who actually wants it.</span><span style="color: #333333;"><o:p></o:p></span></div>
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<strong><span style="color: #3366ff; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">5. Ask HR to Go Easy on the Treats.</span></strong><span style="color: #333333;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">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. </span><span style="color: #333333;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">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.</span><span style="color: #333333;"><o:p></o:p></span></div>
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<strong><span style="color: #333333; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">A simple, polite request may be enough to make a healthy change in your office.</span></strong><span style="color: #333333; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';"> If not, then choose your battles wisely: let the others have their doughnuts; you still have your </span><span style="color: #333333;"><a href="https://www.globalfit.com/gonewsletter/go.asp?YYYYMM=201208&article=WN"><span style="color: #0066cc; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman'; text-decoration: none; text-underline: none;">willpower</span></a></span><span style="color: #333333; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">.</span><span style="color: #333333;"><o:p></o:p></span></div>
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<strong><span style="color: #3366ff; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">6. Walk the Halls. </span></strong><span style="color: #333333;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">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, <strong><span style="font-family: 'Arial','sans-serif';">make a habit of getting out of your chair to communicate</span></strong>.</span><span style="color: #333333;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: 'Arial','sans-serif'; font-size: 8.5pt; mso-fareast-font-family: 'Times New Roman';">You can even <strong><span style="font-family: 'Arial','sans-serif';">take a walk-and-talk</span></strong>: 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.</span><span style="color: #333333;"><o:p></o:p></span></div>
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<span style="color: #333333; font-family: 'Arial','sans-serif'; font-size: 7.5pt; mso-fareast-font-family: 'Times New Roman';">You should consult your physician before beginning any exercise or diet program. </span></div>
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<span style="color: #333333;">Credit: </span><span style="color: #333333; font-family: 'Arial','sans-serif'; font-size: 8pt;">GlobalFit and GetActive</span><span style="color: #333333;"><o:p></o:p></span></div>Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0tag:blogger.com,1999:blog-1727421481821426307.post-21130654461701790402012-07-22T12:53:00.001-05:002012-07-22T12:53:26.076-05:00All fruit smoothie!<div style="text-align: center;">
Today I decided to make a fruit smoothie with some fruit that we had here at the house and I decided to take pictures while I made it to make a blog post about it. Kind of like a "how to" type of post to help you and show you how simple it is to make one! Not only does it taste great it is also great for you. This is probably one of the most healthiest "meals" you can have. Not to mention, when you are done, there is not a lot of work involved when it comes to cleaning up!</div>
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Prep Time: 5-10 minutes </div>
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1st step: Decide what fruits you want to use. You can use any fruits that you like, it doesn't have to be the same ones that I use here. Today I decided to use strawberries, blueberries, bananas, oranges and apples.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZzx5sH2TOz5mb9I_2PDwlFU9QWLCbASkoxgK_RPMS_cdKOfsBLXYe3FgBolwSygv9Qkx5a-2whlN4wuCo21Yldi2GzXYQFufo8CWcXXnQaSNJ_mg8FlK7kfWOL7TZK4XHsnZmVgReqCdL/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZzx5sH2TOz5mb9I_2PDwlFU9QWLCbASkoxgK_RPMS_cdKOfsBLXYe3FgBolwSygv9Qkx5a-2whlN4wuCo21Yldi2GzXYQFufo8CWcXXnQaSNJ_mg8FlK7kfWOL7TZK4XHsnZmVgReqCdL/s1600/1.jpg" /></a></div>
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2nd Step: Cut up your fruits to small cubes if possible and peel off any skin or excess that you will not eat/drink.</div>
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No need to cut up the blueberries since they are already small in size. </div>
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3rd Step: Place all of your cut up fruits in the blender and add 1 cup of crushed ice. If you do not have access to crushed ice, simply place some ice cubes in a plastic bag, wrap a towel around the bag and crush.</div>
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4th Step: Blend all of your fruit and ice until you get a nice smooth mix. Add bananas to the mix. I like doing this after blending the fruits together because the banana tends to stick to the blades when mixed in first.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlsbD8O5sGlH4VchtwPTXYi6wffR8C-wv3q7AcCX_eBtGHRIJxv6ec1x9v3f-1Aviv8IOvB9J82MEWXRB8Z0_vOcT1uK2Ci31Wo6mppsYger63E4bisU6spe6Iwep6qAlALg4ZGTxJZO4p/s1600/10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlsbD8O5sGlH4VchtwPTXYi6wffR8C-wv3q7AcCX_eBtGHRIJxv6ec1x9v3f-1Aviv8IOvB9J82MEWXRB8Z0_vOcT1uK2Ci31Wo6mppsYger63E4bisU6spe6Iwep6qAlALg4ZGTxJZO4p/s1600/10.jpg" /></a></div>
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5th Step: This step is optional. I started doing this to help use the smoothie as a meal replacement. If you do not wish to do this, it is perfectly fine also. I am using some strawberry flavored protein that I bought at GNC.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG2q_4AexjAUQxxZnFxHBp0yWHa3i7CwOtHI3o0QwhyphenhyphenZQDTR4XpQ5ny-4pyYwH5ub5-GAHbjvyQngy4r19xWV5FeChvEAhvbu5iOUxGfM0TMKCcxgd028hKOxsMyBlew3CCif33xVk-6Sc/s1600/12.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG2q_4AexjAUQxxZnFxHBp0yWHa3i7CwOtHI3o0QwhyphenhyphenZQDTR4XpQ5ny-4pyYwH5ub5-GAHbjvyQngy4r19xWV5FeChvEAhvbu5iOUxGfM0TMKCcxgd028hKOxsMyBlew3CCif33xVk-6Sc/s1600/12.jpg" /></a></div>
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6th Step: Blend everything together very well. I usually let the blender run for a minute straight to ensure that all of the ingredients have mixed enough to where I am not tasting one ingredient more than the others.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZz8-fEoyDPRrz3nwHfiKfz_qW7L7-iavpDx7kyGmi2kc9AmGIm1YR9j2GXRJZ0bXazuGSR9tdsVWle9s-mhvOWssqqYjW_v1FJ875LVY9JClGkCVALbmauBC8cqAMMpaAMyOZZZi8sEhU/s1600/11.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZz8-fEoyDPRrz3nwHfiKfz_qW7L7-iavpDx7kyGmi2kc9AmGIm1YR9j2GXRJZ0bXazuGSR9tdsVWle9s-mhvOWssqqYjW_v1FJ875LVY9JClGkCVALbmauBC8cqAMMpaAMyOZZZi8sEhU/s1600/11.jpg" /></a></div>
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Last Step: Relax and enjoy your healthy meal or snack!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzfA0LNloSnricKmb70X0pVLXDnQa6uls30V-Sn8JDG664o9t01EOaZTHg6V4Gnfu7SDtgXbpOd4PS2AiOm5kwOPGVwuMZ4n5hyphenhyphencn-xYN5GPo0MRU6oQ25pTBXCGBOB2flnwLJMAgum7z5/s1600/13.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzfA0LNloSnricKmb70X0pVLXDnQa6uls30V-Sn8JDG664o9t01EOaZTHg6V4Gnfu7SDtgXbpOd4PS2AiOm5kwOPGVwuMZ4n5hyphenhyphencn-xYN5GPo0MRU6oQ25pTBXCGBOB2flnwLJMAgum7z5/s1600/13.jpg" /></a></div>
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Thanks for reading! Until next time, stay focused, stay strong and stay positive! </div>
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<br />Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0tag:blogger.com,1999:blog-1727421481821426307.post-61963499504762843232012-07-11T22:28:00.001-05:002012-07-11T22:28:47.116-05:00Fat, Sick & Nearly Dead(Movie Review)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkCNx0dVaykMJ233dN7pfof6biwZrPzYgCrpbd5UlGW34uQ0kdCL9Ti3sLcEwqfw1jmcoqvsPk2k4uDOA_FmReReZLgZe9FxAM2GoPWxBMFu4kQech7tXtEW9WFCowgqXkiOR0t8nW5zJ0/s1600/fatsicknearlydead.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkCNx0dVaykMJ233dN7pfof6biwZrPzYgCrpbd5UlGW34uQ0kdCL9Ti3sLcEwqfw1jmcoqvsPk2k4uDOA_FmReReZLgZe9FxAM2GoPWxBMFu4kQech7tXtEW9WFCowgqXkiOR0t8nW5zJ0/s320/fatsicknearlydead.jpg" width="211" /></a></div>
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<br />So I was scrolling through the movie list on netflix and stumbled across a movie titled "Fat, Sick & Nearly Dead"(Click <a href="http://www.youtube.com/watch?v=x9SGWcZwk7c&feature=youtu.be" target="_blank">here</a> to watch the trailer). The movie follows an Australian named Joe Cross through his journey to lose weight through "juicing". Joe was a 100 pounds overweight, one steroid away from becoming a professional baseball player and was suffering from a debilitating autoimmune disease. In hopes of changing(and saving) his life, he took up juicing for 60 days in a row to reboot his body. Along the way he met and spoke to hundreds of people across America who were overweight and unhealthy, but felt like they did not have the will power to make the changes and take the challenge that he was doing. Joe did find two people who were willing to take him up on his challenge and the film documents their changes as well. I will not give away any more about the movie, but I would HIGHLY recommend that you take the time to watch it. I may even consider juicing myself to see if I have the will power to take on this challenge. Until next time, stay focused, stay strong and stay positive!<nobr></nobr></div>Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0tag:blogger.com,1999:blog-1727421481821426307.post-4224865061692590322012-07-10T22:52:00.002-05:002012-07-11T21:57:13.563-05:00Insanity Fit Test (Part 2)<a href="http://gan.doubleclick.net/gan_click?lid=41000000028505128&pid=ZLK1000&adurl=http%3A%2F%2Fwww.wayfair.com%2FSKLZ-Quick-Ladder-SAQ-SL01-02-L3670-K%7EZLK1000.html&usg=AFHzDLsZX0PMTOHeWl8OYZCPKmB21z0X7w&pubid=560291" rel="nofollow">"Quick Ladder"</a><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwO_7yN68UA3PdNwIM-BEbDD9QiwcQ1Cyk6ZvUVdr4vIXvvf8mZJ4ziJtaB9MyyP7yuyZtS0gL9sKtuu5p3hPvZUmRh8D6-SENF-J7l7Iw__2JaFRW_WVLkCL_mbRKl_O5f2-DBvWkYZ5I/s1600/Insanity-Fit-Test.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="206px" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwO_7yN68UA3PdNwIM-BEbDD9QiwcQ1Cyk6ZvUVdr4vIXvvf8mZJ4ziJtaB9MyyP7yuyZtS0gL9sKtuu5p3hPvZUmRh8D6-SENF-J7l7Iw__2JaFRW_WVLkCL_mbRKl_O5f2-DBvWkYZ5I/s320/Insanity-Fit-Test.jpg" width="320px" /></a></div>
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So yesterday I did the second fit test in the Inanity workout aka day 15 of the program. I did improve in every area of the test, some more than others and some just barely but still progressed either way. I am happy so far but nowhere near satisfied! Shaun T is definitely my favorite workout instructor with Tony Horton in a close second. They just seem to be really great motivators and always seem to push me to my limits and beyond. If you haven't tried P90X or 10 Minute Trainer, I would highly recommend them! You can see my test results from day 1 and day 15 below.<br />
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DAY 1 DAY 15<br />
Switch Kicks 80 100(+20)<br />
Power Jacks 40 48(+8)<br />
Power Knee 95 102(+7)<br />
Power Jump 25 33(+8)<br />
Globe Jump 8 9(+1)<br />
Suicide Jump 12 13(+1)<br />
Push Up Jack 19 21(+2)<br />
Low Plank Oblique 35 39(+4)<br />
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I'm hoping I can improve more on the bottom four categories by the time the next fit test comes around in two weeks. Thanks for reading! Until next time, stay focused, stay strong and stay positive!Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0tag:blogger.com,1999:blog-1727421481821426307.post-23751579549909233542012-07-05T22:31:00.001-05:002012-07-05T22:31:23.064-05:00July 5, 2012So this past week has been a pretty good one for me! I tried some wheatgrass for the first time and let me just tell you, it was awesome! It gave me a boost of energy like no other energy drink has before! The fact that it is healthier than all others makes it that much better! Also, I have started making fruit smoothies for breakfast rather than eating what I normally do. I used to eat a whole wheat bagel with peanut butter, a granola bar and a cup of orange juice. I think I like drinking the smoothies rather than my normal routine. Yesterday I tried the green berry flavor of shakeology and sadly have to say that I did not really like it too much. I did finish my shake bit I forced down the last half of it so it is definitely something that I will not be purchasing. I am still interested in trying the chocolate and strawberry flavored that they do offer. So I am not giving up on shakeology just yet! I missed my workout yesterday, so today I caught up and did day 10 & 11 of Insanity. It was tough but I survived it and I'm glad I did it! This past week I lost 3 pounds, so I was pretty happy about that! I'd say at this point I am eating and drinking healthy about 90% of the time, which is the highest percent I've ever been at. It has been a long road to get to where I am currently at and a ton of hard work has been put in over the last six months! I'd say that I am happy with my progress but I am not satisfied! I still have a long road ahead of me but can and WILL get to my goal. If I can do it, anyone can! If you have any questions feel free to send them my way. If I cannot answer you, then I will do what I can to get you an answer! I am by no means any type of expert but I do know a little about this stuff now since I have been at it for six months! Until next time, stay focused, stay strong and stay positive!<div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCcIWm6cXyYoAIQuBI7BxSfz-1BFfey6u7zbyVhgv42IJHj9WwanziIoJRDpLeSp4xUcQPFr7BEVOB0SCUkzNgwa2zElEhPBKa22SaXBjn9-aJNKPXO8HByyiJlHKy03bWUX56HSpIVLOi/s640/blogger-image-32259333.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCcIWm6cXyYoAIQuBI7BxSfz-1BFfey6u7zbyVhgv42IJHj9WwanziIoJRDpLeSp4xUcQPFr7BEVOB0SCUkzNgwa2zElEhPBKa22SaXBjn9-aJNKPXO8HByyiJlHKy03bWUX56HSpIVLOi/s640/blogger-image-32259333.jpg" /></a></div><div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkwannIV3iwdozIluaAnflcjF_vmpTcFEKvaI5oIhUj97lyjPN6cjkDshpe-LNYWTjGubDNzA1DUMFSBvdPpDSCvUr3968YbnLMfqPa01jUMJfVV4n7Fg2FmFOkjhRMBo5LkldmctHlmN7/s640/blogger-image--927645425.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkwannIV3iwdozIluaAnflcjF_vmpTcFEKvaI5oIhUj97lyjPN6cjkDshpe-LNYWTjGubDNzA1DUMFSBvdPpDSCvUr3968YbnLMfqPa01jUMJfVV4n7Fg2FmFOkjhRMBo5LkldmctHlmN7/s640/blogger-image--927645425.jpg" /></a></div><div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgURVdqVymsmOlsxfKmMx7C5sgPzgj1KVy1U97I0wgN4pmNZVJ9HBDLaTAGYVzR8Z0D94wc_HWUHrHJPV8A_7mQJiAhqQufM6k1O9H6lCeFWEe7W3WFSWOXiMFIMlpYc3tqwMCz1Qv_jpMB/s640/blogger-image--470294375.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgURVdqVymsmOlsxfKmMx7C5sgPzgj1KVy1U97I0wgN4pmNZVJ9HBDLaTAGYVzR8Z0D94wc_HWUHrHJPV8A_7mQJiAhqQufM6k1O9H6lCeFWEe7W3WFSWOXiMFIMlpYc3tqwMCz1Qv_jpMB/s640/blogger-image--470294375.jpg" /></a></div><div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5IEdg26DcF-be1zqI4ZPeExiLRZ01XA8vf7j-_TpIyUKV9pC4Dh9yWg5c4tCTsAugWa1TlknXMmsUzqnE9Qnw-tq-G5KXng0frJX4rhGK32_f6jNiYVT0NA_KUEz-N8O1JQwANbghDYmb/s640/blogger-image--661183522.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5IEdg26DcF-be1zqI4ZPeExiLRZ01XA8vf7j-_TpIyUKV9pC4Dh9yWg5c4tCTsAugWa1TlknXMmsUzqnE9Qnw-tq-G5KXng0frJX4rhGK32_f6jNiYVT0NA_KUEz-N8O1JQwANbghDYmb/s640/blogger-image--661183522.jpg" /></a></div>Anonymoushttp://www.blogger.com/profile/17427401986888992479noreply@blogger.com0