Posts Tagged ‘get fit challenge’

RAW OR COOKED? – GET FIT GET HEALTHY GET CONFIDENT WEEK 16

Written by Elena @The Art of Making a Baby. Posted in Cooking, GET FIT, HEALTH, Msc, photo

RULES:

1. If you haven’t yet, join the challenge here: GET FIT and GET HEALTHY
2. Every Saturday come back to The Art of Making a Baby and ShutterMama to read the tips on how to be fitter, healthier and more confident.
3. Weekly write a post about your progress, following the questionnaire below, take a self-portrait (optional) and link up with us.
4. Don’t forget to grab the GET FIT challenge button on the sidebar and display it proudly on your blog or GET FIT post.
5. Link your post with
Selfie Saturdays if you took your week’s self-portrait.

RAW OR COOKED?

I’d like to share something I recently found out about nutrients of certain vegetables. I was always under the impression that if you cook vegetables, you basically effectively eliminating all the good nutrients and vitamins from them, so it’s best to eat msot vegetables raw or lightly sauteed. However, it turns out it’s not true for all the vegetables, actually quite the opposite for some of them.

Check out the nutrition breakdown:

Broccoli and spinach , if eaten raw your body will absorb less than 5% of the nutrition for which you are eating them . With the exception of lettuce all the green leafy veggies must be heated. This is the only way to release the vitamin E and the Iron for your body to get at it . If eaten raw your body will get neither of those and only a small portion of the flavonoids . The calcium can be retrieved without heating .
Tomatoes if eaten raw your body can only acquire the vitamin C . The main nutrition you eat a tomato for is the lycopene! This is the enzyme in the tomato that gives it the red color.”

So green leafy vegetables? HEAT! Kale, spinach, collard greens. have an amazing spicy kale stew recipe that I really need to share with you guys.

 My entry for week 15

1. Height: 5’11″, weight: 136 lb

2. Your fitness challenge(s) for this week: Special exercises designed for pregnancy to increase flexibility (daily) + Kegels (twice daily). An hour of walking/running + 20 situps every hour of the day 

3. Your health challenge(s) for this week: Continue eating whole grains, veggies and fruits only with a few servings of kefir and sardines daily (sardines are low in dioxins and mercury)

4. How well did it go:

  • Fitness: Did really good. I am feeling good and motivated, taking my time to do exercises rather than rush through them
  • Water: Drinking 64 oz a day
  • Food: I have this strange sweets aversion this week. I didn’t have ANYTHING sweet AT ALL. Eating really well otherwise: lots of beans, salads and vegetables with fruits.
     

5. Failures and slip-ups: Nothing really. I am very happy with this week6. Weekly challenge wisdom: Sometimes we get caught up and want to do things other than working out, but I found if you let yourself know that this hour is for exercising and that’s how it’s going to be, you take your time and actually enjoy it, rather than rush through it to be done for the day.

7. Advice to fellow GET FIT members
: Is your partner helping you and supporting you in your quest to be healthier and fitter? If not, you need to get him to be on the same page with you. it’s so much more fun to eat well and exercise when you don’t have to accomodate someone else in their eating or couch habits.

8. Self Portrait: This week Selfie challenge was  Collaborations. We were to hook up with one of our bloggy friends and do a photo together, even though we might be 3000 miles away from each other. Here’s what Teagan and I came up with. I think the tagline is really fitting :)


 





This article belongs to The Art of Making a Baby ! The original article can be found here: RAW OR COOKED? – GET FIT GET HEALTHY GET CONFIDENT WEEK 16

The Art of Making a Baby © 2014 - All Rights Reserved

GET FIT GET HEALTHY GET CONFIDENT – WEEK 15

Written by Elena @The Art of Making a Baby. Posted in GET FIT, Msc

RULES:

1. If you haven’t yet, join the challenge here: GET FIT and GET HEALTHY
2. Every Saturday come back to The Art of Making a Baby and ShutterMama to read the tips on how to be fitter, healthier and more confident.
3. Weekly write a post about your progress, following the questionnaire below, take a self-portrait (optional) and link up with us.
4. Don’t forget to grab the GET FIT challenge button on the sidebar and display it proudly on your blog or GET FIT post.
5. Link your post with
Selfie Saturdays if you took your week’s self-portrait. 

 My entry for week 15

1. Height: 5’11?, weight: 134 lb

2. Your fitness challenge(s) for this week: 30 minutes of pilates every other day + 30 minutes of cardio ( rollerblading, running, swimming or treadmill) every other day+20 sit-ups every hour for 8 hours on cardio days. Special exercises designed for pregnancy to increase flexibility (daily) + Kegels (twice daily). A total of about an hour or more of physical activity a day.

3. Your health challenge(s) for this week: Continue eating whole grains, veggies and fruits only with a few servings of kefir,eggs or sardines daily (sardines are low in dioxins and mercury)

4. How well did it go:

  • Fitness: I worked out every single day when I was able to
  • Water: I’m back to my KleenKanteen bottle and being hydrated.When I don’t drink enough, I start getting sooo thirsty, almost like a withdrawal.
  • Food: Food intake was perfect. Nothing to complain about.

5. Failures and slip-ups: Again didn’t do too many Kegels. I think it’s because I pee so freaking much due to my water intake and I read somewhere that you can get a UTI if you do Kegels with a full bladder and that has been freaking me out.

6. Weekly challenge wisdom: I am getting to the point where the motivation to work out doesn’t come from the fact that I will have to post my successes and failures here like it did before. I almost don’t need the challenge to continue with what I am doing and that’s a good place to be.

7. Advice to fellow GET FIT members
: Ok, this is not exactly advice but more of a request. When I get pregnant and give birth, can you kick my ass and call me names if I dare to not return back to my perfect pre-baby form? I mean really! I have to admit I tend to judge people who constantly complain about their baby weight to themselves and others but do nothing serious about it. I just really don’t want to be one of those people who’s unable to make changes or doesn’t have the willpower to. So if I EVER make an excuse or complain about my weight without obvious effort, kick me, please!

8. Self Portrait: No selfie today. Collaborations week is due next week!





This article belongs to The Art of Making a Baby ! The original article can be found here: GET FIT GET HEALTHY GET CONFIDENT – WEEK 15

The Art of Making a Baby © 2014 - All Rights Reserved

GET FIT WEEK 13

Written by Elena @The Art of Making a Baby. Posted in GET FIT, Msc

RULES:

1. If you haven’t yet, join the challenge here: GET FIT and GET HEALTHY
2. Every Saturday come back to The Art of Making a Babyand ShutterMama to read the tips on how to be fitter, healthier and more confident.
3. Weekly write a post about your progress, following the questionnaire below, take a self-portrait (optional) and link up with us.
4. Don’t forget to grab the GET FIT challenge button on the sidebar and display it proudly on your blog or GET FIT post.
5. Link your post with
Selfie Saturdays if you took your week’s self-portrait.

 My entry for week 13

1. Height: 5’11″, weight: 136 lb

2. Your fitness challenge(s) for this week: 30 minutes of pilates every other day + 30 minutes of cardio ( rollerblading, running, swimming or treadmill) every other day+20 sit-ups every hour for 8 hours on cardio days. Special exercises designed for pregnancy to increase flexibility (daily) + Kegels (twice daily). A total of about an hour or more of physical activity a day.

3. Your health challenge(s) for this week: Continue eating whole grains, veggies and fruits only with a few servings of kefir,eggs or sardines daily (sardines are low in dioxins and mercury)

4. How well did it go:

  • Fitness: I was happy with my fitness this week, did pretty good and even worked out when I thought i couldn’t.
  • Water: I’m back to my KleenKanteen bottle and being hydrated.
  • Food: Food intake was perfect. Nothing to complain about.
     

5. Failures and slip-ups: I usually work out with my husband ( i get bored working out alone), and this week he was so busy he barely got out to work out towards the end of the week. I had to muster up the energy to do that without him which was hard. But i don’t feel I did as good as I could have, because I didn’t have the help.

6. Weekly challenge wisdom: I’m wisdom-ed out, to be honest! This has become a habit for me which is great. So there’s nothing new that I learned this week.

7. Advice to fellow GET FIT members
: A few of you seemed to have fallen off the wagon. Whatever excuses you’re telling yourselves, they’re worth nothing. If you’re working out on your own - great! But if you’re not, then find the strength to start it again. Every little bit helps!

8. Self Portrait: JUMP

 

LINK UP HERE

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This article belongs to The Art of Making a Baby ! The original article can be found here: GET FIT WEEK 13

The Art of Making a Baby © 2014 - All Rights Reserved

COUNTING CALORIES FOR WEIGHT LOSS – GET FIT/GET HEALTHY WEEK 5

Written by Elena @The Art of Making a Baby. Posted in GET FIT, Msc

RULES:

1. If you haven’t yet, join the challenge here: GET FIT and GET HEALTHY
2. Every Saturday come back to The Art of Making a Baby and ShutterMama to read the tips on how to be fitter, healthier and more confident.
3. Weekly write a post about your progress, following the questionnaire below, take a self-portrait (optional) and link up with us.
4. Don’t forget to grab the GET FIT challenge button on the sidebar and display it proudly on your blog or GET FIT post.
5.  Link your post with
Selfie Saturdays if you took your week’s self-portrait.

Weight Loss = Diet+ Exercise

Today I would like to encourage you to completely rehab your eating habits!

Too often do I see a person desperately trying to lose weight only to find out that they’re doing it all wrong.

Weight Loss = Diet + Exercise

One can’t go without another! You CANNOT lose weight on exercise alone, unless you’re eating reasonably. And believe me, reasonable diet is not what most Americans eat. It’s not even close.

Exercise is great for toning and looking great, it’s important for our health as well as our mood, it’s great at speeding up our metabolism, it is amazing for maintaining weight loss and burning off a few extra calories. But when it comes to outright full out 10 or more pounds weight loss, it’s only a part of the equation.

Let me explain this! Remember from last week that 1 pound of weight gained or lost equals to 3500 extra or fewer calories than your body needs.
Now count this: it takes 2 minutes to suck an average large sized milkshake but 4 hours of treadmill time to burn it. At that point is it worth even drinking it?
Yet I see too many women, including some in this challenge, who literally SLAVE in the gym, or run miles after miles without making any changes to their eating habits.
Let me be blunt: You don’t eat as well as you think you do. No one does, I didn’t, my husband didn’t.

If you’re not seeing pounds coming off of you week after week, then you need to make changes. Exercising can be difficult and hard to fit it , yet  right nutrition choices can supplement your routine and help you by reducing the need to make your work outs so vigorous.

Too many people have a LOVE/LOVE relationship with food. Food is NOT your friend. You should NOT take too much pleasure in eating. We eat to survive, that’s it. And if you find that you’re enjoying food too much, craving things, thinking about food, looking forward to eating, AND you feel you’re overweight, then your relationship with food needs to change. I will be discussing this part in more details in the upcoming weeks, but what I want to stress right now is that YOU CANNOT LOSE WEIGHT WITHOUT MAKING DIETARY CHANGES.

One of the hardest working people in this challenge, in my opinion, is Sonya from Shuttermama . She exercises like a soldier and she has lost an amazing amount of weight, BUT she made changes in how she eats along with her exercise routine: no coke, mostly veggies.

So if your food challenge section says “increase water intake” and you’re looking to lose weight, you need to change that.
If it says “reduce portion size“, you need to make it more specific: To what size? 1 serving? Two? Fist size? Set a goal.
Is eating half a restaurant plate of Fettuccine Alfredo that much better than a full plate? Half of 2500 calories is still 1250 calories for dinner?

The reason why I am saying this right now is because everyone needs to be motivated, reminded what it is they are supposed to be doing here.

What I would like to suggest is very simple a easy to do. Starting this week, let’s start counting calories. For real!
Counting calories is probably the best exercise in weight loss you can ever attempt to do. My previous weight loss to model weight, as well as my husband’s weight loss of 30 pounds, all started from counting calories.

First of all, it teaches you to pay attention to what, when and how much you eat. If you eat consciously, writing down every bite, you’re less likely to splurge on something you know is a lot of calories. Calorie counting teaches you to pick and eat foods that are more filling but less calorie intensive instead of those that pack lots of calories in one small size.

You’re starving: would you rather have a massive bowl of cucumber and tomato salad or 1 piece of cheese? Calorie counting  gets you used to picking the right foods and eat less of them, because you’re suddenly aware where those pounds are coming from.

It doesn’t have to be hard. If you have an iPhone or Droid, there are a ton of apps that will do the counting for you, my favorite being LoseIt. You can start a food journal. You can use one of the countless websites that offer calorie counts. Again, I’d recommend using the web version of LoseIt Just make sure you write down exactly what you eat.

In order to start, you need to figure out your caloric needs. Use this daily calorie calculator to determine how many calories you’re supposed to ingest to lose weight. Use the number for weight loss or extreme weight loss ( I’d pick somewhere in the middle, if you’ve got quite  a few pounds to shed). Yes, you’ll be hungry at first, but overtime your body will get used to living off your fat ( sorry for being so literal) rather than all that extra food you eat. You don’t have to starve yourself though. Choose more vegetables, preferably fresh, they have almost no calories whatsoever. Give up calorie intensive meats and cheese for the time being as well as pasta and bread in large quantities (  you can have small servings of whole grain pasta instead).  Don’t do anything drastic. It has to be sustainable. You have to eat foods that you can see yourself eating while maintaining the amount of calories needed for weight loss. Make salads with nutritious Romaine lettuce, throw cucumbers and tomatoes ( virtually no calories) into everything you eat.

Count every calorie.

I dare you to try this out for a week. A week of calorie counting and not going over your “weight loss daily calorie limit”. A week of eating fresh veggies instead of mashed potatoes and cutting down on servings. A week of being responsible about what you eat, how you eat and how much you eat.

If you spend a week counting every calorie ( healthy, please!) you put in your mouth and not going over your limit, and you don’t lose at least a pound by the end of the week, then you can come back here and tell me I am full of shit!

Calorie counting is a powerful lesson in nutrition. You need to do it for a few months to really learn the lessons it can teach you, to learn how to eat right . The key is to NOT starve yourself! Eat every time you feel strong hunger or at least 3 meals a day, however those meals cannot exceed  400 calories per meal or the total of your daily allowance if you want to do it in a healthy way.

Try this out
you have nothing to lose but what you want to lose:
YOUR WEIGHT!

++++++++++++

Now, my entry for week 4

1.  Height: 5’11″, weight: 131 lb  {-3lb, not good, need to get back to 133-135lbs}

2. Your  fitness challenge(s) for this week:  30 minutes of pilates every other day + 30 minutes of cardio ( rollerblading, running, swimming or treadmill) every other day. Special exercises designed for pregnancy to increase flexibility (daily) + Kegels (twice daily). A total of about an hour of physical activity a day.

3. Your health challenge(s) for this week: My eating habits are close to perfect,  however I could improve on my water intake. My goal will be 8 glasses of water daily + continue eating the way I do now.

4. How well did it go:
  • Fitness: I am still in a great amount of pain from my surgery , however I felt strong enough to rollerblade every day this week for about an hour. I didn’t do any strength training, I didn’t feel I couldn’t pull it off yet, however I am pretty happy about having done cardio.
  • Water: Thanks to my new Clean Kanteen bottle, I have been getting plenty of water. It makes it so easy to drink.
  • Food: I was able to eat more solid foods this week, but not my usual stuff. I have also been focusing on gaining the 4 pounds I lost right back, so the food intake was a bit different this week with a lot of whole grain bread along with my soups and quite a few high calorie soft cookies.

5. Failures and slip-ups: I did slip up this Friday and somehow missed my hour of cardio and didn’t do strength training all week which I feel bad about, but hopefully next week I’ll feel strong enough to pick it right back up. Again, I don’t feel right about eating cookies to gain weight, but it’s that or soups, and you can’t really gain weight with homemade vegetable soups :)

6. Weekly challenge wisdom:  Be a little bit harder on yourself than you think you should. If you don’t push yourself to be better, no one will care enough to go through the trouble of doing it for you.

7. Advice to fellow GET FIT members
:  Proper diet is a crucial part in losing weight. Do not get so concentrating on exercise and lose sight of how much you really eat during the day.

8. Self Portrait, Capturing your Inner Child:  


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This article belongs to The Art of Making a Baby ! The original article can be found here: COUNTING CALORIES FOR WEIGHT LOSS – GET FIT/GET HEALTHY WEEK 5

The Art of Making a Baby © 2014 - All Rights Reserved

EATING OUT – GET FIT Challenge, Week 1

Written by Elena @The Art of Making a Baby. Posted in GET FIT, HEALTH

I’m very excited to start WEEK 1 of the GET FIT/GET HEALTHY challenge. For those not familiar with it, please go here to read how it works and to join.

This week’s goal is to determine your fitness and nutritional challenges ( use this list for ideas), publish a post listing them along with your weight/height (optional) and a (self-)portrait of what you wish to look like when you’re done with the challenge. Don’t forget to enter it into the SELFIE SATURDAYS photo linky.  After you’re done reading my tips for this week, go ahead and move over to Shutter Mama’s part of the challenge and read up about what you can do on the fitness part. 

EATING OUT 

What I’d like to talk about this week is eating out versus cooking at home.  

Oneof the best way to lose some weight, cut down on calories and eat healthier is to resolve to not go out to restaurants and eat all your meals exclusively at home. Now I know it might not be realistic for some who aren’t self employed or stay-at-home moms, however you too can make an effort. If one only knew precisely what restaurantsput into each and every meals, noone would ever want to eat out again. I suggest that whenever you have an urge to go eat out, jump online and find a caloriebreakdown of that restaurant’s dishes. I guarantee that this alone will deter you from dining at that restaurant forever. Or at least until the next urge.  

Even seemingly healthy options have tons of fat and calories. And the cheaper the chain is, the worse their food tends to be. Remember, to maintain their weight most women need 1800-2000 calories, however in reality I find that the majority of girls in their 30s have a metabolism that is much slower than that, making 1800-2000 calories a day a sure way to slowly gain weight ( a pound or two over a few months). So don’t over estimate how fast you burn calories and always go for less than you think you can have. 

I also realize sometimes you’re in a situation where you have to eat out, then  you have to do what I do: pick the smallest ( size-wise) meal on the menu that has the most veggies and ask for dressing on the side if it’s a salad. Or ord er fish with a side dish of vegetables and request no oil to be used. You will be surprised that most chefs are willing to cater to your “silly” requests. Another tricky way of making sure you eat healthy and low in calories at the restaurants is to order anything vegan. Just ask for about vegan options on the menu and you’ll be almost guaranteed a healthier lower calorie dinner by cutting out our diet’s biggest offenders: cheese, sauces and meat.   

If you happen to own a smart phone, jump online and search for a calorie breakdown of that restaurant ( most restaurants have it published). If it’s a small shop, ask the server for a nutritional breakdown of the menu. I think every place is supposed to have one by law ( I might be mistaken, but every place I’ve asked has brought me a big book with a caloric breakdown). Then pick a meal with a reasonable amount of calories, the least fat and the most fiber.  

Another option that some restaurants have is ordering whole grain instead of refined grains, like CPK. California Pizza Kitchen has some of the best low calorie and healthy options if you know how to pick.  

Now, if you are able to avoid restaurants all together, you’ll be doing yourself a huge favor. Cooking meals at home, and not just snacking on whatever is available, is one of the easiest way of controlling your portions and calories.  The key to cooking at home is making sure you follow the USDA guidelines: 6-11 servings of whole grains, 2-4 servings of fruits, 3-5 servings of vegetables, 2-3 servings of proteins, 2-3 servings of non-fat diary.  

 Keep in mind that you need to reduce the amount slightly if you’re trying to lose weight, while still keeping the  balance of the food groups.  

Another trick I discovered on my journey to healthy living was cutting down on any kind of fats and oils while cooking at home. When a  recipe calls for 1/4 cup of olive oil, I cut that in half or more. If i have to use butter, I either skip it completely ( if possible) or add just 1 tbs of it. It does the trick and doesn’t ruin the meal. I’d even suggest that you cook on water or canola spray while you’re trying to lose weight. There are also plenty of low calorie dressings available with only 35 calories per 2 tbs that taste amazing!

Make your own dressing too. Store bought Caesar doesn’t even come close to the Ceasar dressing I make at home using 1/3 of the amount of oil and it has half the amount of calories to boot.  

Hope you find this helpful and will attempt to incorporate some of it into your life.  

So Here’s my Week 1 entry:

My goal for this challenge is to maintain my weight and gain more muscle tone and strength, as well as continue eating healthy. I cannot be losing weight right now, since my BMI is on the border of being underweight and normal ( and that’s after I gained 3 lb on purpose). So I need to stay where I am and prepare my body for the physically demanding aspects of pregnancy and childbirth.    

1.  Height: 5’11″, weight: 133 lb
2. Your  fitness challenge(s) for this week:  30 minutes of intense pilates every other day + 30 minutes of cardio ( rollerblading, running, swimming or treadmill) every other day. Special exercises designed for pregnancy to increase flexibility (daily) + Kegels (twice daily). A total of about an hour of physical activity a day.
3. Your health challenge(s) for this week: My eating habits are close to perfect,  however I could improve on water intake. My goal will be 8 glasses of water daily + continue eating the way I do now.
4. How well did it go: This is week 1, so the question doesn’t apply, but I do have to mention that I’ve been pretty much following the fitness part of this for a while now
5. Failures and slip-ups: I do catch myself forgetting about eating. And while it’s sort of fine right now, I cannot skip meals or go without food when I am pregnant. Therefore I need to work on making sure I eat throughout the day. Also there are days when I eat 2 or 3 cookies after meals, rather than just one.
6. Weekly challenge wisdom: It really feels absolutely amazing to be doing good in both fitness and nutritional part of my life. I feel like a 100% better person, accomplished and guilt free.
7. Advice to fellow GET FIT members: All you need is be determined and be strong! I know some of you think you’ll fail, but with fellow bloggers’ support you might just be strong enough to go on.
8. Your self-portrait ( optional but strongly encouraged)
 

“MY DREAM SELF”
This selfie was taken about 3 years ago or so, right before I left for New York to model. I had spent the previous month working out 2 hours daily ( pilates and step aerobics ) and dieting, so at that point I had very little body fat ( probably dangerously little) and really nice strong muscles.  I realize that right now, when I am getting ready for a baby, I cannot diet, but I can continue improving my muscle tone and flexibility. This photo will serve as a reminder of what I strive to look like once I have a baby and that working out and eating healthy NOW will help me bounce back easier and faster LATER.  
 
 
 
 
 
 
 

 

  

Now that you’re done reading about this part of the challenge, make sure to check out Shutter Mama’s post, as well as enter in the Selfie Saturday linky ( this week’s theme is “my dream self” photo).
And don’t forget to join and write your own post with your goals ( see questionaire above) and a self portrait of what you’d like to look like. Don’t forget to display the GET FIT GET HEALTHY buttons ( code on the sidebar)!

 

NEXT WEEK SELFIE SATURDAY THEME: Full Body Shot – Take a full body shot- it will be your starting point in the GET FIT challenge. In a few months we will take another full body shot to view our progress.
 

 

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Saturday Stalk Savings Blog Hop

Surfing Saturdays

 


This article belongs to The Art of Making a Baby ! The original article can be found here: EATING OUT – GET FIT Challenge, Week 1

The Art of Making a Baby © 2014 - All Rights Reserved