2/28/2012- Tuesday

Exercise:

Morning Routine

Food for Today~

TLC Pea-nutty Dark Chocolate Bar
1 Egg
2 Slices Turkey Bacon
1 20oz Bottle Water

Amy's Organic Burrito Southwestern
Sour Cream
Salsa
Blueberries
Whipped Cream
Iced Tea

Chobani Pineapple Yogurt
Potato Chips
Chocolate Pudding

2/27/2012- Monday

Exercise:

Morning Routine
Zumna

Food for Today~


Turkey Bacon
Kashi Go Lean Honey Puffs
Lite Coconut Milk

Michelina's Lean Gormet Buffalo Chicken Snackers
Chobani Apple Yogurt
Love Grown Granola
Sour Cream

Hard boiled egg

Baked Lays cheddar chips
Strawberry Uncrustable
Culvers Chili

How to Measure

How to Weigh and Measure Your Body

To manage your weight efficiently, you need to keep track of everything relevant to your energy intake/expenditure balance. This includes what, when and how much you eat and how much you exercise. You also need to track the results by weighing yourself and taking certain measurements.

Measuring Your Weight

When?

• Ideally in the morning, before you eat. If you cannot manage that then try to weigh yourself at the same time each day.
• It is normal for most women to slightly gain weight before their period. Delay weighing yourself until after the period.
• Weighing yourself right after exercise is useless because your weight can fluctuate wildly due to changes in water content. You may weigh heavier or lighter than normal.
• If you weigh yourself at night you are also weighing any food you have eaten and any liquids you have drunk during the day.

How often?

• Ideally once a week, at the same time of the day. However, if you are tracking your weight loss using a software tool, you should weigh yourself as often as the software requires because the software needs this information to generate recommendations.
• Weight fluctuates during the month; this is particularly true for women. Be patient. Remember that real weight loss – that is, loss of fat rather than water – occurs slowly, if you follow our recommendations for healthy weight loss. Your average weekly loss rate (1.0-1.5 lb/0.5-0.75 kg) will be detectable only if you weigh every two weeks. Don't get discouraged by short-term fluctuations.

How?

• Use the same scales each time you weigh yourself.
• Make sure you are wearing the same clothes each time you weigh yourself. The clothing must be as light as possible or, better still, wear no clothes at all.
• Choose accurate and reliable scales. Make sure that they measure half units (½ kg or ½ lb) accurately.
• Do not put the scales on an uneven or soft surface such as a carpet.

What If the Scale Indicates a Weight Gain?

• You may be weighing extra water. You could have consumed more salt than usual. Your body will naturally retain some water due to the extra sodium intake.
• If you have been working out, you may have gained muscle. Bear in mind that muscle is more dense than fat. Extra muscle is a good thing because it will help burn off the fat in the longer term. If you have been working out then proceed to taking your measurements.
• Constipation can cause weight gain. Add fiber to your diet and re-weigh yourself in a few days.
• Make sure that the scales are working properly. Perhaps you need to replace the batteries.
• If you have been too enthusiastic about pastry and soda, then perhaps theweight gain is real. Keep to your diet and be patient.

Taking Measurements

Taking your body measurements is an excellent way to keep track of your changing shape as you get fitter. Body weight by itself is not a good indicator of improved fitness. This is because when you burn fat and increase your muscle mass, you may weigh a bit more even though your body is getting tighter and smaller. This is due to the high density of muscle tissue compared to fat.

What Exactly Should You Measure?

The most common measurements include the circumference of your chest, biceps, waist, hips and thighs. Sometimes the neck, forearm and calf are also measured.

Chest: Measure around the largest part of your chest.

Biceps: Measure midway between the top of your shoulder and elbow.

Waist: Measure at the narrowest point, approximately one inch above your belly button. No cheating! Don't pull in your belly or stick it out.

Hips: Measure your hips around the largest part of your buttocks with your heels together.

Thigh: Thighs are measured separately. Stand with your legs slightly apart. Measure your upper leg where the circumference is largest.

How?

• Use a flexible measuring tape as used by dressmakers. It can be as long as you need. If you use a plastic or cloth tape, bear in mind that these materials may stretch over time.
• Wear the thinnest clothes possible, or none at all, so as not to add to the measurements you take.
• Try to measure yourself in front of a full-length mirror so that you can see if the tape is positioned correctly.
• Perhaps you could find another person to help with the measuring. They would be able to read the results more easily.
• Keep your muscles relaxed while measuring.
• When measuring, pull the tape just tight enough to keep it from sagging.

How often?

• Measure yourself about every eight weeks.
• Do not take measurements more often than monthly as it may take six to eight weeks to notice any change. You shouldn't expect to see progress more quickly than this and taking your measurements more often can be discouraging.
• If you are tracking your weight loss using a software tool, you should measure yourself as often as the software requests it.

Site: http://www.weight-loss-program.com/art13-taking-measurements.html

Coconut Milk!

Buca Burger!

2/26/2012- Sunday

WEIGHT LOSS: 214.0-210.6= 3.4


Exercise:

Morning Routine
1 hour 5 min Walking 2.5mph

Food for Today~

1 Egg
2 Slices Turkey Bacon
1/2 Whole Grain English Muffin
1tbsp Almond Butter
1 Hash-brown Patty
1cup Mixed Melon
3 1/2 16oz Bottle Water

1 Buca Burger
1 White Bread Bun
1 Slice of WW Cheese
1 Slice tomato
1tbsp Mayo
1oz Terra Veggie Chips
1tsp Mustard
2tbsp Blueberries
20oz Tea

Break The Scale!

2/25/2012- Saturday

Exercise:

Morning Routine


Food for Today~

1 TLC Peanutty Dark Chocolate Granola Bar
1 16oz Bottle Water

(Dining out) Nickle Plate 1/2 Tenderloin w/ lettuce, tomato, onion and mayo
1/2cup Nickle Plate Cottage Cheese
2cup Nickle Plate Nacho Appitizer
4 16oz Glass Water

10oz coffee
2tbs creamer
1 chocolate brownie

2 16oz Bottle Water

2cup Peppermint tea w/ 1tsp organic honey

2/24/2012- Friday

Exercise:


Morning Routine
20 Min Ab Crunch Workout


Food for Today~

1 Omelet with Onion, Mushroom, Bacon, Peppers, tomato and cheese.
2 Slices Bacon

1cup Chili with Sourcream and Cheese
1 Strawberry Uncrustable
Salad with Honey French Dressing


1cup Chili with Sourcream and Cheese
1 Strawberry Uncrustable
Kiwi



Liquid for Today~

8oz 1% Milk
96oz Water (12 8oz Glasses)

2/23/2012- Thursday

Exercise:


Morning Routine


Food for Today~

Apple Raisin Oatmeal w/ cinnamon almonds, blueberries, organic honey and golden raisins.

1 Microwavable container Chicken Noodle Soup
1 Colby Cheese Stick
3 Slices Tomato
1 Whole Wheat English Muffin
1tbs Almond Butter
1tsp Strawberry Jam
1 Strawberry Uncrustable

1 Healthy Choice Complete Meals Country Breaded Chicken
1cup Mashed Potatoes
1oz Sea Salt and Vinegar Chips
1 Green Giant Broccoli and Cheese

Dark Chocolate Biscotti

Liquid for Today~

2cup Honey Camomille Tea w/ added Organic Honey
4 16oz Bottle Water
16oz Unsweetened Iced Tea

2/22/2012- Wednesday

START WEIGHT: 214.0

START MEASUREMENTS:
Chest: 45 1/2in
Arm: 16in
Waist: 45in
Hips: 48in
Thigh: 26 1/2in


____________________________________________________________
Exercise:


Morning Routine
1 Hour Zumba

Food for Today~

1egg
2 Slices Bacon

1 Wheat Strawberry Uncrustable
1 Low-fat Cheese Stick
1oz Carrots

1cup Salad w/ Ranch Dressing/Mushroom/Tomato/Garbonzo Bean/Onion/Cruton

1container Low-fat Mango Greek Chobani Yogurt
Small Handful Cinnamon Almonds

Smart Ones Ziti and Meatballs
2 Breadsticks
1oz Strawberries

1 Dark Chocolate Biscotti


Liquid for Today~

8oz Milk
6 Bottles16oz Water
16oz Citris Vitamin Water
Coffee w/ Chocolate Raspberry Cream

Before Zumba Snack!

Natural Greek Chobani Yogurt with Cinnamon Almonds~!! Yum! Also, plenty of water~!

Metabolism

Metabolism Boosting Breakfast: Why It Works & What To Eat

By Sarah Jenks

We’ve all been told (repeatedly, we’re sure) that breakfast is the most important meal of the day and that when we don’t take the time to eat breakfast in the morning, we are essentially setting ourselves up for a crappy (and unhealthy) day. But few of us know why.

The truth is, despite complex evolutionary adaptations, our bodies still operate like cavemen. And when cavemen didn’t eat when they first woke up in the morning, it meant that they wouldn’t be getting food for the rest of day.  The result: a plummeting metabolism meant to conserve energy. And although food may be more plentiful nowadays (and the lack of a morning meal may not indicate the lack of food for the rest of the day), our bodies have yet to catch on.

See how your morning caffeine fix can help your skin!

Just like in centuries past, our bodies have a natural rise and fall of internal body temperature that correlates with the strength of our metabolism and regulates our energy levels throughout the day.  When our body temperature is high, our metabolism and energy levels are similarly high. When we first wake up in the morning, our body temperature goes from low to high very rapidly in order to get our bodies prepped for the day. Our metabolism spikes. Eating during this spike signals to our bodies that food is plentiful and that our metabolisms can use food to burn for energy – instead of storing it for later (in less than desired places).

If, however, we decide to skip breakfast in the morning, it signals to our bodies that we won’t be getting any food for the whole day. Our metabolism shuts down so our bodies won’t burn off calories to ensure that we can store as much energy as possible for the impending “famine.”  Then our bodies quickly get to work getting rid of muscle (because having muscle uses up too much energy) and storing fat.  We will inevitably feel tired and sluggish as we attempt to stay awake by drinking cup after cup of coffee.

A twist on a popular metabolism booster!

While eating breakfast is important, what you eat for breakfast is equally important. The better the fuel you put in the fire, the longer and stronger it is going to burn – and the more sustained energy you will have during the day. Breakfasts comprised of whole, high mileage foods, such as whole grains, fruit, nuts and organic protein (like a bowl of oatmeal with banana and cinnamon, a whole wheat English muffin with almond butter and an apple,a high protein smoothie, or scrambled eggs